5 high protein meatless meal ideas
Want to incorporate more plant-based meals into your diet but don’t know where to start? Try doing meatless Mondays to get into the groove and learn what options are out there!
Changing your habits might sound intimidating at first, but with all the tasty plant-based alternatives available, leaving animal meat off your plate has never been easier!
Switching up your routine doesn’t have to involve a complete departure from what you normally enjoy, either. Sometimes, it’s as simple as swapping out one or two ingredients from the meals you already know and love.
Take a look at these nourishing and mouth-watering suggestions below:
1. Black bean tacos
If you’re new to cooking with legumes, it’s worth knowing that you can generally buy tinned black beans or dried black beans at your local grocery store. Tinned beans are generally pre-packed in salted water, and are easier to prepare if you’re new to plant-based meals.
On the other hand, dried beans offer an economical option, but will need to be rehydrated before being added to your favourite recipes. Both tinned and dry beans offer an excellent source of fibre and plant-based protein.
Choosing tinned beans to start with will help you get your head around meat-free cooking. Better yet, substituting traditional beef mince with black beans is easy! Simply drain the water out of the tin and give your beans a quick rinse.
Next, don’t forget the flavour! If you liked seasoning your taco meat a certain way, give your black beans some love, too. Chili powder, coriander, cumin and paprika are all spices used in traditional Mexican food. A rich tomato base can also add some full-bodied flavour.
To heat everything up, toss some onion and garlic in a hot oiled pan, followed by your favourite taco spices, beans, and water. Water will help to infuse and thicken the ingredients. You won’t need to cook the beans for long because they’re ready-to-eat straight from the tin! We recommend frying the bean mix until all your ingredients are fully incorporated. Serve with taco shells, salad, salsa, and vegan cheese for a totally plant-based fiesta!
2. Falafel and hummus wrap
Have you tried falafel before? These fried chickpea-based balls filled with fresh herbs and spices are a staple in Middle Eastern cuisine. Falafel tastes incredible when paired with flatbread, hummus and a bit of fresh veg - think lettuce, onion, tomato.
Falafels are delicious freshly made, and if you’ve got a high-speed blender, making them at home could be a fun weekend activity. But don’t worry, for those of you who prefer a quick and easy meal, pre-made falafels can be found in most major grocery stores in Australia. Just have a look where the refrigerated tofu is, usually by the cheese or yogurt.
Finally, adding a bit of tabouli to your falafel wrap will help to traditional tastes of the Mediterranean. Enjoy!
3. Lentil spaghetti bolognese
We love lentils! These protein-packed legumes come in a huge variety of shapes, sizes and textures, and they’re a super easy swap for mince in saucy dishes like spaghetti bolognese, lasagne, moussaka and more.
Brown tinned lentils that are available at most grocery stores offer the perfect texture and mouthfeel for a meat-free weeknight meal. Simply drain and rinse your lentils, then supplement the recipe where you’d previously have added beef mince.
Pro tip: Lots of pre-made bolognese sauce is already plant-based! So if you’re feeling tired after a long day, just boil some spaghetti, heat up your sauce in a small saucepan, and mix in some lentils for a quick and hearty meal.
4. Tofu nourish bowl
Think of nourish bowls as salads with substance. You’ll want a good serving of grains, a variety of veggies, some plant protein, all topped with a flavourful sauce or dressing. Your choice of veggies can be fresh, cooked, or a mix of both. Bonus points for adding fun toppings like sesame, hemp, or chia seeds!
Tofu is a popular plant-based protein because it’s extremely versatile. Made from soybeans, tofu comes in a variety of sizes, shapes, textures, and can even be found pre-marinated.
If you’re new to tofu or haven’t enjoyed it in the past, we recommend freezing and defrosting firm tofu at least once (though twice is best!) The water content in tofu will expand when frozen and melt out when defrosted. This creates small air pockets that are perfect for absorbing the flavours of your chosen sauce or marinade.
Try cutting your defrosted tofu into cubes, coating each cube in corn starch, and pan frying the lot until golden, making sure to not overcrowd the pan. Then, stir in your preferred sauce and cook until the ingredients combine. If you’re air-frying instead of pan frying, you’ll need to lightly brush or spray some oil on top of the corn starch, too. Serve in an eye-catching bowl for a nourishing meal that’s totally Instagram worthy!
5. BBQ chickpea pizza
Love a good BBQ pizza? Chickpeas get crunchy on the outside when popped in an oven or air fryer, and can bring a new dimension of textures to this classic dish. Just like with other legumes, you can purchase chickpeas dry, but picking tinned chickpeas can make this meal quick and easy.
Drain and rinse your chickpeas, but save the water from the tin and pop it in the freezer if you want to venture into plant-based baking, too. Water from tinned beans, or aquafaba, is a great ingredient to have in any vegan kitchen. It can be used in cakes, meringues and more! Let us know if you’d like a blog all about aquafaba.
For now, back to the chickpeas! Mix together some smoked paprika, garlic powder, onion powder, salt, pepper, and a touch of maple syrup in a bowl with your chickpeas. Then, top your BBQ pizza as you normally would, but add these marinated chickpeas instead of meat, and don’t forget some vegan cheese! Bon appetit.
We hope this blog has served up some exciting inspiration for your next meat-free night. Follow us on our socials to keep up with our tips for plant-based eating!