Best Vegan Meal | Tofu Stir Fry | High Protein Vegan Meal
As a vegan, finding high protein meals can sometimes be a challenge. Many people associate protein with animal products, such as meat, dairy, and eggs. However, there are plenty of plant-based sources of protein that can fuel your body and help you reach your daily protein goals.
One of my favorite high protein vegan meals is a tofu stir-fry. Tofu, also known as bean curd, is made from soybeans and is an excellent source of protein. One cup of tofu contains about 20 grams of protein, making it a great addition to any vegan meal.
Tofu Stir Fry Recipe
To make a tofu stir-fry, start by pressing the tofu to remove excess water. You can do this by wrapping the tofu in a paper towel or dish towel and pressing it between two plates or cutting boards. Once the tofu is pressed, cut it into small cubes and set it aside.
Next, heat a wok or large frying pan over medium-high heat. Add a tablespoon of oil, such as sesame or olive oil, and swirl it around the pan. Once the oil is hot, add the tofu to the pan and stir-fry it until it’s browned on all sides.
While the tofu is cooking, prepare your vegetables. For this stir-fry, I like to use a mix of colorful vegetables, such as bell peppers, carrots, and broccoli. Chop the vegetables into bite-sized pieces and set them aside.
Once the tofu is browned, remove it from the pan and set it aside. Add another tablespoon of oil to the pan and add the vegetables. Stir-fry the vegetables until they’re tender but still crisp, about 5-7 minutes.
While the vegetables are cooking, prepare your stir-fry sauce. You can use a store-bought sauce, such as a vegan hoisin or teriyaki sauce, or you can make your own. To make a simple stir-fry sauce, mix together equal parts soy sauce, rice vinegar, and brown sugar. You can also add a teaspoon of cornstarch to help thicken the sauce.
Once the vegetables are cooked, add the tofu back to the pan and pour the stir-fry sauce over the top. Stir everything together until the sauce coats the tofu and vegetables.
Serve the stir-fry over a bed of rice or noodles, or enjoy it on its own. This meal is packed with protein and nutrients, and it’s a delicious and satisfying way to fuel your body.
If you’re looking for even more protein in your vegan meals, there are plenty of other options to try. Legumes, such as beans, lentils, and chickpeas, are all excellent sources of protein. One cup of cooked beans contains about 15 grams of protein, while one cup of cooked lentils has about 18 grams of protein. Chickpeas, also known as garbanzo beans, contain about 12 grams of protein per cup.
These legumes can be used in a variety of dishes, such as soups, stews, and salads. They can also be mashed into a spread, like hummus, or turned into veggie burgers or falafel.
Nuts and seeds are another great source of protein for vegans. One ounce of almonds contains about 6 grams of protein, while one ounce of pumpkin seeds contains about 9 grams of protein. These can be eaten on their own as a snack or added to meals for an extra boost of protein.
Quinoa is another plant-based protein that is easy to incorporate into vegan meals. One cup of cooked quinoa contains about 8 grams of protein, making it a great option for adding protein to diet.
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