High protein veggie meals

Emma Brown | 23 Apr, 2018

Tofu, Broccoli & Cashew Stir Fry

Tofu, Broccoli & Cashew Stir Fry

Serves 2 - 517 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
517 19.0g 3.5g 60.7g 18.9g 26.0g 1.98g

Ingredients

  • 1 tsp toasted sesame oil
  • 100g broccoli florets
  • 1 red chilli, deseeded
  • 1 garlic clove, crushed
  • 400g mixed vegetable stir fry pack
  • 200g tofu
  • 1½ tbsp hoisin sauce
  • 1 tbsp soy sauce
  • 30g unsalted cashew nuts
  • 250g cooked wholegrain rice

Method

  1. Place a wok over a medium-high heat and heat the sesame oil. Once hot add the broccoli and cook for 2-3 minutes.
  2. Next add the chilli and garlic, and cook for a further 2 minutes before adding the stir fry veg and tofu. Cook for 5 minutes, stirring regularly.
  3. Add the sauces and nuts to the wok and heat through for 2 minutes. Serve hot with wholegrain rice.
Mexican Bean Burgers

Mexican Bean Burgers

Serves 4 - 491 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
491 12.2g 2.8g 75.6g 12.4g 19.9g 1.79g

Ingredients

  • 2x 400g tins of mixed beans
  • 100g breadcrumbs
  • 1 tsp chilli powder
  • Bunch of coriander
  • 1 medium egg
  • Salt and pepper to taste
  • 8 lettuce leaves
  • 1 medium avocado (145g), peeled and sliced
  • 8 slices of tomato
  • 40g sliced red onion
  • 4 tsp fresh tomato salsa
  • 4 wholemeal bread rolls

Method

  1. Pre-heat the grill to medium.
  2. Crush the mixed beans in a bowl, and mix with the breadcrumbs, chilli powder, coriander, egg and seasoning.
  3. Split the mixture into 4 and make into burger shapes. Grill for 5 minutes on each side until starting to go golden.
  4. Top each burger bun base with 2 lettuce leaves, a bean burger, sliced avocado, 2 tomato slices, 2 red onion slices and a tsp of salsa. Finish with the top of the bun and enjoy with a large side salad.
Mixed Bean & Quinoa Stew

Mixed Bean & Quinoa Stew

Serves 4 - 390 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
390 5.1g 0.6g 66.8g 13.0g 19.1g 0.43g

Ingredients

  • Frylight
  • 1 onion, diced
  • 1 garlic clove, crushed
  • 1x 400g tin chopped tomatoes
  • 1 red chilli, sliced
  • 1 red pepper, chopped
  • 1 carrot, peeled and sliced
  • 1x 400g tin kidney beans, drained
  • 1x 400g butter beans, drained
  • 300g dried quinoa
  • 1 tsp chilli powder
  • 1 tsp ground coriander
  • 400ml water
  • Handful of fresh coriander, chopped
  • Salt and pepper to taste

Method

  1. Heat a large non-stick pan over a medium heat and spray with 10 sprays of Frylight.
  2. Fry the onion and garlic for 4-5 minutes until starting to soften.
  3. Add the chopped tomatoes, chilli, pepper, carrot, beans, quinoa, chilli powder, ground coriander and 400ml water to the pan. Reduce the heat to low and simmer for 30-40 minutes until the carrot has started to soften and the quinoa is cooked through.
  4. About 5 minutes before serving, add the fresh coriander and season with salt and pepper.
  5. Serve garnished with coriander.
Ramen with Egg

Ramen with Egg

Serves 2 - 374 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
374 16.6g 5.1g 35.8g 8.1g 19.1g 4.75g

Ingredients

  • 2 tsp sesame oil
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 1 inch piece of fresh ginger, finely grated
  • 2 red chillies, deseeded and finely chopped
  • 800ml hot vegetable stock
  • 100g enoki mushrooms
  • 100g pak choi
  • 200g plain ramen noodles
  • 2 medium eggs, hard boiled and halved
  • 30g reduced fat feta cheese
  • 1 spring onion top, finely sliced
  • 2 tsp sesame seeds
  • 2 nori seaweed sheets

Method

  1. Place a large saucepan over a high heat, add the sesame oil and heat through.
  2. Once the oil is hot, add the onion and cook for 2-3 minutes until starting to soften. Then add the garlic, ginger and chilli and cook for 1-2 minutes.
  3. Add the stock and bring to the boil. Then add the enoki and pak choi, reduce the heat to medium and cook for 5 minutes.
  4. Meanwhile, cook the noodles according to the pack instructions. Rinse under cold water and divide between two large bowls.
  5. Remove the pak choi and enoki from the pan and set aside. Pour half the broth over each of the noodle bowls.
  6. Finally top with the pak choi, enoki, eggs, feta, spring onion, sesame seeds and seaweed.

Nutritionist Emma Brown, MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.