Must Try High Vegan Protein Recipes
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- Опубліковано 27 вер 2024
- Let's do some high protein meal prep. Whether you have protein goals or not these recipes are just so delicious and great for keeping in the fridge. Each recipe makes 3 to 4 servings!
STRAINER CONTAINER: amzn.to/3XGowdB
VITAL WHEAT GLUTEN: amzn.to/4grh7pO
LUPINI PASTA: amzn.to/4emwaiH
FOOD PROCESSOR: amzn.to/47r7S4Y
BLENDER: amzn.to/3MGPETD
BAGEL
makes 1 bagel scale up to however many bagels you like to make
35G plant protein per serving
plantifullybas...
* ¼ cup + 2 teaspoons (40g) vital wheat gluten
* ¼ cup + 1 teaspoon (35g) all purpose or bread flour
* ¼ teaspoon salt
* 1 teaspoon baking powder
* 1 teaspoon apple cider vinegar
* ¼ cup water
* 1 teaspoon everything bagel seasoning for topping
Store on counter and reheat in toaster, oven or airfryer if desired.
BUFFALO TOFU SALAD
Makes at least 4 servings (25.6g plant protein per serving at 4 servings)
* 1 package (16 ounces/454g) super firm tofu
* 7 to 10 baby carrots (72g)
* 1/2 bell pepper (65g)
* 1/4 red onion (60g)
* 1 celery rib (30g)
* 1/4 cup (60ml) buffalo sauce
* 1 tablespoon vegan mayo
* Heavy 1/3 cup (100g) vegan greek yogurt
* 1 cup (~300g) chickpeas, drained and rinsed
* Season with garlic powder, onion powder, salt, pepper whatever you like
Open the tofu package, wrap in a paper towel, and gently squeeze out the excess water. In a food processor pulse the chickpeas and tofu for 1 to 2 minutes until the chickpeas are broken down and flaky, and the tofu is broken down and slightly creamy. Do not over pulse as you don't want it to turn into a dip. Transfer into a big bowl. Add all the veggies into a food processor and pulse for 1 to 2 minutes until all the veggies are broken down into very tiny pieces. Add into the bowl with the tofu and chickpeas. Then add in the buffalo sauce, vegan yogurt, and vegan mayo. Mix to combine. Taste and add salt and pepper according to your preference. Place in the fridge to chill for 30 minutes or until ready to enjoy. Place on bread, in a lettuce wrap, or on a salad. Store in the fridge.
MINI MEATBALLS & CREAMY SAUCE
Makes 3 to 4 servings (29g plant protein/22g plant protein per serving)
* 5 ounces (142g) abbots butcher ground beef
* 1 Bob’s Red Mill Egg Replacer (10g)
* 1/4 cup (28g) breadcrumbs
* 1/4 cup (60ml) water
* Seasonings: garlic powder, onion powder, parsley, about 1/2 teaspoon of each and 1/4 teaspoon salt
* 1 teaspoon vegan parmesan cheese
* 1 cup (250g) tomato sauce
* 1/2 cup (120ml) ripple plant protein milk
* Around 3 ounces (100g) firm tofu
* Around 6 ounces (177g) Brami lupini pasta
In the food processor add vegan beef, egg replacer, breadcrumbs, seasonings, and water. Pulse for 45 seconds to 1 minute until mixture comes together and can hold its shape. Scoop into mini meatballs make 16 if you can and bake meatballs at 400°F for 25 minutes. In a blender combine the vegan parmesan, tomato sauce, plant milk, and tofu and blend until smooth and creamy. If you need to add in an extra 1/4 cup of water to help that is fine. Cook pasta according to package directions. When pasta is just about done pour the sauce into a large pan, add in the cooked pasta, and meatballs. I like to add about 2 to 3 tablespoons of water to the blender to get out any extra sauce. Cook everything for 3 to 5 minutes until sauce is thickened and pasta and meatballs are coated well in sauce. Store in the fridge and reheat in microwave.
PROTEIN CHEESECAKE
Makes 3 cheesecakes (14G plant protein per serving with berries)
* 1/4 cup + 1 teaspoon catalina crunch (48g)
* 1/2 block firm tofu (200g)
* 1/4 cup (66g) vegan cream cheese
* 3 tablespoons (45ml) coffee creamer
* 1/4 cup (60ml) ripple milk
* 2 tablespoons (30ml) maple syrup
* 1 teaspoon vanilla extract
* 70g blueberries
* 115g strawberries
* 1 tablespoon + 1/2 teaspoon (18g) maple syrup
In a blender add the catalina crunch and pulse to make crumbs. Lightly oil 3 small oven safe ramekins or bowls. Divide the catalina crunch between the 3 ramekins and press down to make a crust. Into a blender add the tofu, vegan cream cheese, coffee creamer, ripple milk, maple syrup, and vanilla extract. Blend until smooth and creamy. Divide between 3 ramekins. Bake 350F for 30 mins. In a pot cook the berries and maple syrup for 3 to 5 minutes on low heat to make the syrupy berries. Once the cheesecakes are done let them cool for 30 minutes and then place in the fridge to chill at least 1 to 2 hours before eating. Add 1/3 of the berries on top and enjoy. Store the berries & cheesecake in the fridge.
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Hi everyone! I hope these recipes help you out all recipe details are in the description box sending love ❤
Honestly I have to say that when it comes to Italian-American food, I trust you above all other vegan/plant-based vloggers. GREAT idea with the creamy pasta!. Thank you!
oh my goodness thank you so much that seriously meals the world to me!!
That bagel is a gamechanger! I've been making it every day for the past month and it's so easy and delicious!
Yesss i remember you making it! Thank you thank you!
I’m forever blitzing tofu in my sauces (tomato, cheese, cream) it’s such an easy protein boost and thickener. Great video! I can’t wait to try the bagels!! 🎉
Right?! It’s so easy to do and makes such a difference! Yay you’ve gotta let me know how the bagels go!
Gonna try those bagels for sure 😍😍
They are soooo good can’t wait for you to try them!
Hey Francesca tfs ❤all these recipes look great and filling 😊
Yay thank you so much so glad you like them!!
@@PlantifullyBased you're welcome 😊
Wheat gluten in bread? That’s amazing! As someone actively trying to kick up her Protein intake I thank you with all my heart!
Yay!! I’m so glad these recipes can help ❤️❤️
Just subscribed a few days. ago, and I'm loving your recipes. Tfs😅
Aw thank you so much! I’m happy to have you here !
I absolutely love the idea high protein bagels! And that actually looks really easy.
It’s great i hope you try it out!
Thank you so much this is helped me more than you can imagine! Your recipes are so easy and delicious🎉
Yay I am so glad it can help that’s why I’m here! :)
I’m making the tofu salad right now for meal prep lunch for the week - I’m just gonna add herbs and a little cayenne instead of buffalo sauce since I don’t have any at the moment.
And I love love love the bagel recipe being so simple and quick! Very approachable and easy to just make one or two as needed. I keep telling people “there’s life before getting an air fryer and then there’s life after” 😂
Yay!! Yeah it’s so versatile you can add whatever you like to it!! Omggg the bagel recipe is so good you’ve gotta try it you’ll love it. Haha it’s so true i couldn’t live without my air fryer now
Confirmed the tofu salad is amazing!!
Yay I’m so glad you liked it Lindsay!
YUM!!!!
Thank you!!
Thank you so much!
You are so welcome!
These look amazing! Great ideas thank you so much! ❤❤❤
Thank you so much you are so welcome!
I’m with you, I don’t like vegan mayo or any conventional mayo for that matter. However, I found a vegan mayo that I absolutely love, it’s the “follow your heart” brand. With any other mayo that I have tried, non-vegan or vegan, it taste like rancid oils. The “follow your heart” has the original veganaise recipe and it is devine. 🎉
Yes honestly I just don’t like vegan mayo too much in general doesn’t matter on the brand really but the follow your heat brand is great!
Cheesecake is always good❤And I think it is good when people are sad?! Cheesecake I mean
Awww yes it is I’m sending my love Tanja ❤
What do you think would happen if you boil and then bake them like regular bagels?
Personally i don’t think it will work as it is a very soft dough. I feel like it will probably just fall apart
So, I love the idea of using tofu to turn a pasta sauce into a creamy sauce, but I think using silken tofu would be my instinct. But you find the firm works better?
If you want to use silk tofu you can. I like firm tofu to keep it a bit thicker and it has higher protein content
Yum! Do you think I can use silken tofu and not at the milk??
Sure try it out!
Yummy 😋 high protein recipes (debunking the myth that a vegan diet is low in protein). Thanks 👍 Francesca for sharing another awesome video and love 🥰 it. Have a good Sunday and week ahead. Love ❤ Francesca.
Thank you so much David! I hope you are having an awesome weekend!
❤
Could you do the bagels by using the rinse method but not rinsing it as much as you would to make seitan? Im so tempted to try this but I'm so worried it wouldn't come out right 😅 and i dont want to buy a whole bag of vital wheat gluten
Hi i don’t actually ever use that seitan method so I’m not really well versed enough to say how that would work or affect the recipe. Sorry! Also to note the vital wheat gluten obviously isn’t making seitan here it’s aiding in making the bread and being the protein source you don’t want meaty bread haha
@@PlantifullyBased I appreciate the response regardless! I might try it out the next time I'm making seitan and do a separate small batch to test it out. Our family is low income and and we're feeding four so we usually do rinse method because it stretches our dollar a lot more 😅 I know with baking measurements need to be more precise so I wasn't sure
@@PlantifullyBased and yeah, I knew it wasn't making seitan but I was curious if maybe not rinsing as much starch off would make it higher protein but it also might completely wreck the texture of the bagel so I have no idea 😅
@@kaylaanderson2391 i totally understand! I do just worry that the washed flour won’t do the right thing so i don’t want you to waste your time or money. If you end up trying it let me know how it goes!
@@PlantifullyBased I appreciate it! 🥰
Man, you sure do talk fast in this video! Everything looks so good but I hope I can find the recipes. I'm sure you mentioned where to get them, but I'll have to rewatch the video to find out, I guess.
Click or touch the name of the video “Must try ….” A drop down will appear. Scroll down and you’ll see the recipes
You can click the cog ⚙️ wheel and adjust the playback speed of the video.
Ah, thank you!@@jeansadoff2176
@LLJerseyGirl
Thank you for that tip!
@@Sheri... You’re welcome! It comes in handy when I want to really slow things down or go fast watching things too.
Awesome as usual!🤩THX!
You are so welcome!!
I love both your channels been following you since the beginning! ❤ I have been vegan for 12 years a d always go to you for recipes. Ca t wait to try the bagels. Do you have a printed physical copy book? If so I want to purchase one :)
What is her second channel besides this one (Plantifully Based)? I would love to check it out. Thanks.
Aw thank you so much Brenda!!! I really appreciate that. Yes I do! It is linked called Plantiful! 💕 www.amazon.com/Plantiful-Francesca-Bonadonna/dp/1628604212/ref=asc_df_1628604212/?tag=hyprod-20&linkCode=df0&hvadid=692875362841&hvpos=&hvnetw=g&hvrand=13074385452164070708&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9004841&hvtargid=pla-2281435178338&psc=1&mcid=ede1d1584d463e4093bcad616d05acb9&hvocijid=13074385452164070708-1628604212-&hvexpln=73
@@Sheri...hi it is called Plantifully Francesca but I haven’t posted on there in a few months
@@PlantifullyBased thank you !! I just bought it! :)
@@brendasullivan4095 thank you so much! I really appreciate it and I hope you enjoy!!
Yum! That bagel texture looks amazing!
Thank you so much!!! It’s seriously so good!
Haha, I'm pretty sure that I would consider that pasta two servings. Perhaps I should re-consider my portion sizes! :)
It’s totally up to you!! I do eat it with veggies and i also have macro and calorie deficit goals!
ty ty ty! Shared on social media, for sure :)
You are so welcome! Thank you so much i really appreciate that!!
Thanks for this!
You are so welcome!
Darling, your food always looks so good! Where do you get Catalina Crunch?
Thank you so much! My local food store chains have it like stop and shop!