Plant-based & nourishing recipes

Tag: vegan

Eating out: The Alley in Melbourne

Eating out: The Alley in Melbourne

Because I am very busy working full-time, looking after my puppies and household and going to the gym, I do treat myself going out for dinner once a week and getting lunch take out once or twice a week. I have to admit I am […]

Holy guacamole

Holy guacamole

Everyone loves a good smashed avo sandwich, or some guacamole for taco night, or with some tortilla chips on the couch. serves: 1 bowl prep time: 5 min cook time: 5 min total time: 10 min INGREDIENTS: 1-2 large ripe avocado(s) juice and zest from 1 lime 1 tsp […]

High protein vegan spaghetti bolognese

High protein vegan spaghetti bolognese

I just love experimenting with different ingredients to see how we can substitute meat and up our protein intake, especially on a gym day. This dish is so easy to make and very high in protein and fiber!

Obviously you can substitute this high protein spaghetti for wholemeal spaghetti, but if you really want that protein kick then get to the health food store and get this amazing high protein, high fiber spaghetti! A serving of this spaghetti has a whopping 41g of protein.

makes: 4-5 servings
prep time: 5 min
cook time: 10 min
total time: 15 min

INGREDIENTS:

  • 2/3 packet (150g, dry) edamame or black bean spaghetti
  • 100g (dry) organic TVP mince (really opt for the organic version here as it is important to have the TVP made from non GMO, organic soy beans)
  • 4 cups of (homemade) pasta sauce
  • 1 tbsp nutritional yeast
  • Optional: add some fresh basil, rocket salad, pine nuts, cherry tomatoes…

DIRECTIONS:

 

Boil water in a pot.

In the meanwhile, add the TVP mince in a bowl and cover with some hot water. Add  a splash of Worcestershire sauce or tamari. Let this sit for about 5 minutes.
Cook the spaghetti for 7-8 minutes.

Add the sauce to a pot and let it simmer over low heat. After 5 minutes, add the TVP mince and stir well.

Serve immediately with some nutritional yeast (as a parmasan substitute) and enjoy!

MACROS:

Per serving:
406 kcal
41g protein
8g fat
41g carbs

Pumpkin quinoa chili

Pumpkin quinoa chili

Again another hit in our household. This nourishing (vegan) chili is so easy to make, very cheap, and we always have leftovers to take for lunch! makes: 4-5 servings prep time: 10 min cook time: 40 min total time: 50 min INGREDIENTS: 1 onion, diced 3 garlic cloves, minced […]

Spinach Artichoke Enchiladas

Spinach Artichoke Enchiladas

I have been making these delicious enchiladas even before we went veganish. We love Mexican food and these are just simply to die for! makes: 6-8 enchiladas prep time: 10 min cook time: 25 min total time: 35 min INGREDIENTS: Homemade red enchilada sauce (yields 2 cups sauce) 3 […]

Protein power balls!

Protein power balls!

Another perfect pre- or post workout snack, but also very loved as an afternoon kick!

makes: 10 balls
prep time: 5 min
cook time: 5 min
total time: 10 min

INGREDIENTS:

  • 100g grounded raw almonds
  • 4 soaked dates
  • 50g shredded coconut
  • 5ml of coconut nectar, agave syrup or honey (vegetarian option)
  • 2 tbsp coconut oil
  • 2 tbsp coconut peanut butter, or any other nut butter
  • 2 big scoops of vegan protein powder
  • 2 tbsp matcha powder
  • 2 tbsp cacao nibs

DIRECTIONS:

Remove the pits from the dates and put all ingredients in a food processor.

Grab about 1 tablespoon of the mixture and make into a ball.
Put in the fridge or freezer, or enjoy immediately.
Cococarrot balls

Cococarrot balls

Perfect pre-workout snack or to energise you on a sluggish afternoon… makes: 10 balls prep time: 5 min cook time: 5 min total time: 10 min INGREDIENTS: 7 soaked dates 100g amaranth flakes 50g shredded coconut 5ml of coconut nectar, agave syrup or honey (vegetarian option) splash of water 2 […]

Vegan white bean and mushroom ‘meatballs’

Vegan white bean and mushroom ‘meatballs’

I have been looking for great, nutritious and high-protein vegan ‘meatballs’ for a while now. Falafels are a great option, but these balls really are perfect for a sandwich or pasta. My boyfriend even went for seconds! makes: 35 ‘meatballs’ prep time: 10 min cook time: 50 min total […]

Nutritious, high-protein vegan spaghetti

Nutritious, high-protein vegan spaghetti

Yes! Finally a great vegan spaghetti with lots of protein, fiber and low fat. And above all, this one is VERY quick and easy if you have prepared your ‘meatballs’ beforehand. You can substitute the edamame spaghetti for any other bean spaghetti, or opt for wholemeal/wholegrain spaghetti in stead of the good ol’ wheat spaghetti.

makes: 1 serving
prep time: 3 min
cook time: 7 min
total time: 10 min

INGREDIENTS:

  • mushroom and white bean ‘meatballs’
  • 50g of edamame spaghetti, or any other spaghetti
  • 3/4 to 1 cup of (homemade) vegie pasta sauce
  • Handful of spinach, rocket or kale
  • Tbsp capers
  • Tsp nutritional yeast (also called savoury yeast)

DIRECTIONS:

Heat the ‘meatballs’ with the sauce in a pot over medium-low heat or in a microwave.

In the meanwhile, cook the pasta. When done cooking, drain and rinse and put in a bowl. Add the ‘meatballs’ and sauce to the bowl.

Tear apart some greens, like rocket or spinach. Sprinkle with some capers and nutritional yeast and buon appetito! If you like this dish vegetarian, just use some Parmesan cheese in stead of the nutritional yeast.

MACROS:

Per serving:
465 kcal
39.5g protein
7.9g fat
53.6g carbs

Nutritional yeast?

Nutritional yeast, or savoury yeast, is a great vegan substitute to get a cheesy flavour. It’s a source of vitamin B-12, high in protein (2 tbsp = 9g of protein, more than a cup of milk or large egg!), high in fiber, and a great source of folic acid.

Vegan ‘meatball’ sandwiches

Vegan ‘meatball’ sandwiches

These sandwiches are great for lunch – my boyfriend even went for seconds! Make sure to prepare the meatballs first. makes: 1 sandwich prep time: 5 min cook time: 3 min total time: 7 min INGREDIENTS: 4 mushroom and white bean ‘meatballs’ 1 wholemeal sandwich roll 2 tbsp (homemade) vegie pasta […]