Easy Asian Vegetarian or Vegan Recipes with High Protein

Asian cuisine is rich in flavors and offers a variety of vegetarian and vegan dishes that are not only delicious but also high in protein. Here are some easy recipes that incorporate protein-packed ingredients like tofu, legumes, and grains.

1. Kung Pao Tofu

• Ingredients: Firm tofu, bell peppers, peanuts, green onions, soy sauce, garlic, ginger, and chili paste.
• Instructions:

1. Press and cube the tofu, then sauté until golden brown.
2. Add chopped bell peppers, garlic, ginger, and chili paste; stir-fry for a few minutes.
3. Stir in soy sauce and peanuts; cook until heated through.
4. Garnish with chopped green onions before serving.

• Protein Boost: Tofu provides about 20 grams of protein per cup.

2. Chickpea and Spinach Curry

• Ingredients: Canned chickpeas, fresh spinach, coconut milk, onion, garlic, ginger, curry powder.
• Instructions:

1. Sauté chopped onion, garlic, and ginger until fragrant.
2. Add chickpeas, coconut milk, and curry powder; simmer for about 10 minutes.
3. Stir in fresh spinach until wilted.

• Protein Boost: Chickpeas offer around 15 grams of protein per cup.

3. Miso Soup with Tofu

• Ingredients: Miso paste, silken tofu, seaweed (wakame), green onions.
• Instructions:

1. Dissolve miso paste in warm water to create the broth.
2. Add cubed silken tofu and rehydrated seaweed; simmer gently for a few minutes.
3. Garnish with chopped green onions before serving.

• Protein Boost: Silken tofu provides about 10 grams of protein per half-cup.

4. Vegetable Soba Noodle Salad

• Ingredients: Soba noodles, mixed vegetables (carrots, bell peppers), sesame oil, soy sauce, sesame seeds.
• Instructions:

1. Cook soba noodles according to package instructions; drain and rinse.
2. Toss cooked noodles with mixed vegetables, sesame oil, and soy sauce.
3. Sprinkle with sesame seeds before serving.

• Protein Boost: Soba noodles contain about 6 grams of protein per serving.

5. Lentil Fried Rice

• Ingredients: Cooked rice (brown or white), cooked lentils, mixed vegetables (peas, carrots), soy sauce, green onions.
• Instructions:

1. In a pan, sauté mixed vegetables until tender.
2. Add cooked rice and lentils; stir-fry for a few minutes.
3. Drizzle with soy sauce and garnish with chopped green onions before serving.

• Protein Boost: Lentils provide around 18 grams of protein per cup.

6. Peanut Tofu Buddha Bowl

• Ingredients: Brown rice or quinoa, baked tofu cubes, steamed broccoli, carrots, peanut sauce (peanut butter, soy sauce).
• Instructions:

1. Cook brown rice or quinoa as per instructions.
2. Bake or pan-fry tofu until crispy.
3. Assemble the bowl with rice/quinoa as the base; top with tofu and steamed vegetables.
4. Drizzle with peanut sauce before serving.

• Protein Boost: Tofu adds about 20 grams of protein per cup.

These easy Asian vegetarian and vegan recipes are not only high in protein but also packed with flavor and nutrition. Incorporating ingredients like tofu, chickpeas, lentils, and soba noodles ensures you get the protein you need while enjoying delicious meals from various Asian cuisines. Whether you’re cooking for yourself or sharing with friends and family, these dishes are sure to impress!