Building muscle mass is not only possible for meat eaters. A vegan diet can also be rich in protein, which is essential for building muscle. In this article, we present delicious, protein-rich and vegan recipes that will help you achieve your muscle building goals without resorting to animal products.
Chickpea curry with tofu
A delicious dish that is an excellent source of protein.
Ingredients:
- 200 g tofu, cut into cubes
- 1 tin of chickpeas, rinsed and drained
- 1 onion, finely chopped
- 2 cloves of garlic, chopped
- 1 tbsp coconut oil
- 2 tsp curry powder
- 1 tin of chopped tomatoes
- 1 tin of coconut milk
- Fresh spinach
- Salt and pepper
Instructions:
- Heat the coconut oil in a pan and fry the onion, garlic and tofu until the tofu is golden brown.
- Add curry powder, chickpeas, chopped tomatoes and coconut milk.
- Let the curry simmer for about 20 minutes.
- Add fresh spinach just before serving.
- Season to taste with salt and pepper.
Vegan protein smoothie
A quick and easy smoothie, perfect for after training.
Ingredients:
- 1 banana
- 1/2 cup frozen berries
- 1 handful of spinach
- 1 tbsp peanut butter
- 2 tbsp vegan protein of your choice
- 1 cup almond milk (or another plant-based milk)
Instructions:
- Place all ingredients in a blender and blend until the smoothie is smooth and creamy.
- Serve immediately.
Lentil and quinoa salad
A nutritious salad rich in plant-based proteins.
Ingredients:
- 1 cup quinoa
- 1 cup green or brown lentils
- 1 red bell bell pepper, diced
- 1 cucumber, diced
- 1/4 cup olive oil
- Juice of 1 lemon
- Fresh herbs (e.g. parsley, coriander)
- Salt and pepper
Instructions:
- Cook the quinoa and lentils according to the instructions on the packaging.
- Mix the cooked quinoa and lentils with the peppers, cucumber and fresh herbs.
- For the dressing, mix the olive oil and lemon juice and pour over the salad.
- Season to taste with salt and pepper.
These vegan, protein-rich recipes are not only delicious, but also ideal for building muscle. A plant-based diet can provide all the necessary nutrients for effective muscle building. Experiment with different ingredients and find out which dishes suit your taste and fitness goals best. Have fun cooking and bon appétit!
