4 Min
Zuletzt aktualisiert am 25.08.2025
Building muscle mass is not only possible for meat eaters. A vegan diet can also be rich in proteins that contribute to muscle gain and maintenance. In this article, we present delicious, protein-rich, and vegan recipes that make your protein intake easier without relying on animal products.
Chickpea Curry with Tofu
A delicious dish that is an excellent source of protein.
Ingredients
- 200 g tofu, cubed
- 1 can chickpeas, rinsed and drained
- 1 onion, finely chopped
- 2 cloves garlic, chopped
- 1 tbsp coconut oil
- 2 tsp curry powder
- 1 can chopped tomatoes
- 1 can coconut milk
- Fresh spinach
- Salt and pepper
Instructions
- Heat the coconut oil in a pan and sauté 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 shortly before serving.
- Season with salt and pepper.
Vegan Protein Smoothie
A quick and easy smoothie, perfect after training or as an afternoon snack.
Ingredients
- 1 banana
- 1/2 cup frozen berries
- 1 handful spinach
- 1 tbsp peanut butter
- 2 tbsp vegan protein of your choice
- 1 cup almond milk (or another plant-based milk)
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Instructions
- Put all ingredients in a blender and blend until the smoothie is smooth and creamy.
- Serve immediately.
Lentil Quinoa Salad
A nutritious salad, rich in plant-based proteins.
Ingredients
- 1 cup quinoa
- 1 cup green or brown lentils
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/4 cup olive oil
- Juice of 1 lemon
- Fresh herbs (e.g., parsley, cilantro)
- Salt and pepper
Instructions
- Cook quinoa and lentils according to package instructions.
- Mix the cooked quinoa and lentils with bell pepper, cucumber, and fresh herbs.
- For the dressing, mix olive oil and lemon juice and pour over the salad.
- Season with salt and pepper.
These vegan recipes are not only delicious but also provide proteins. A balanced plant-based diet can contain enough protein to support muscle gain and maintenance. Experiment with different ingredients and find out which dishes suit your taste and lifestyle best. Have fun cooking and enjoy your meal!
