High Protein Vegan Bowl
How do vegans get protein? Through food, of course! This high protein vegan bowl is an easy and tasty meal that packs in tons of whole food, plant-based protein. Whether you’re trying to bulk up or just want to include more subsistence in your diet, this is the bowl for you.
This recipe incorporates all ingredients that have some of the highest sources of vegan protein, such as tofu, quinoa, asparagus, mushroom, and sweet potato. Even the spicy peanut sauce not only adds a kick of yummy flavor, it also serves as another protein boost in this bowl.
Where do vegans get their protein?
I’ve mentioned this before, but the number one thing people want to know when someone goes vegan is how do they get their protein. If you read my post on the best vegan protein sources, you’ll know that the answer is lots of places!
From grains, vegetables, soy, nuts, and seeds – you can create a whole meal of high protein vegan sources, which is exactly what I’ve done here.
The quinoa, roasted veggies, tofu, peanut butter, and pumpkin seeds in this recipe is what gives this bowl the plant-powered protein we all need.
And it pays off! This high protein vegan bowl contains over 37 grams of protein, which is over 74% of the average RDI.
How to make a high protein vegan bowl
This recipe includes lots of high protein, roasted veggies, so preheat your oven to 400°F.
The asparagus and mushrooms will be roasted in one pan, while the cubed sweet potato will be baked in another since potatoes take longer to cook.
Add enough oil, salt, pepper, and garlic powder to both pans to your taste, and sprinkle some chili flakes on the asparagus.
Put the sweet potatoes in the oven first for 30 minutes, and after the first 10 minutes, put in the asparagus and mushrooms.
While the veggies are roasting, cook the quinoa according to the directions. The typical ratio of water to quinoa is 2:1.
Next, make the spicy peanut sauce by blending peanut butter, sriracha, soy sauce, water, and cashews until smooth and creamy.
Then, slice the tofu and saute over a greased pan on medium-high heat until both sides are crispy.
Finally, it’s time to plate up! Add the quinoa, roasted veggies, and tofu to your plate, then drizzle the spicy peanut sauce on top. For more texture and even more protein, sprinkle on some pumpkin seeds. Enjoy!
High Protein Vegan Bowl
Ingredients
- 1 large sweet potato cubed
- 8 oz white mushrooms sliced in half
- 1 lb garden asparagus
- ½ block firm tofu
- 1 cup quinoa dry
- 2 cups water or veggie broth
- Oil for baking or sauteing
- Garlic powder, chilli flakes, salt, and pepper to taste
- Pumpkin seeds optional
Spicy Peanut Sauce
- 1 tbsp peanut butter
- 1 tbsp sriracha
- 1 tsp soy saice
- 6 cashews
- ¼ cup water
Instructions
- Preheat oven to 400°F. Prepare your veggies and slice your tofu into thick rectangles.
- Place the asparagus and mushrooms in one baking tray, and place the cubed sweet potato in another. Pour enough oil on top of both trays to cover the veggies, and add garlic powder, salt, and pepper to taste. Sprinkle chilli flakes on top of the asparagus for some heat.
- Since sweet potato takes longer to cook, put them in the oven first and bake for a total of 30 minutes. After the first 10 minutes, place the asparagus and mushrooms in the oven and bake for a total of 20 minutes.
- While the veggies are roasting, boil the quinoa with 2 cups of water or broth. Once the quinoa comes to a boil, reduce heat to low, cover, and let simmer for 15 minutes or until quinoa is soft and fluffy.
- To make the spicy peanut sauce, add all the ingredients to a blender or Nutribullet and blend until smooth. Adjust the water and cashews depending on your desired thickness.
- Heat a small amount of oil on a skillet on medium-high heat. Saute the tofu slices for a few minutes on both sides until they start to crisp. Set aside.
- Once the veggies are done roasting, remove the trays from the oven. Plate up the quinoa, tofu, and veggies, then drizzle on the spicy peanut sauce on top. Top off the bowl with some pumpkin seeds for more texture and protein.
Notes
Nutrition
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