In der heutigen Zeit wird immer mehr Wert auf Gesundheit und Nachhaltigkeit gelegt. Für viele Menschen bedeutet das eine Umstellung auf die vegane Ernährung. Doch oft fehlt die Inspiration für schnelle und einfache Gerichte mit ausreichend Protein. Hier präsentieren wir drei köstliche Alltagsrezepte, die nicht nur vegan, sondern auch proteinreich sind.

3 vegane Alltagsrezepte - schnell & einfach | viel Eiweiß

Today, I want to share with you three vegan recipes that are high in protein. These recipes incorporate protein-rich foods like tofu, legumes, and seeds. Many people worry that they may not get enough protein when following a vegan diet, but this is an unfounded concern. In reality, incorporating protein into a vegan diet is easy, and I want to show you how simple and straightforward it can be.

As a general rule, you should aim to consume about 0.8 grams of protein per kilogram of body weight per day. For me, that means about 48-50 grams of protein. I searched for foods high in protein and incorporated them into these recipes.

First, let me introduce a childhood favorite of mine, tofu scramble with spinach and potatoes. I use tofu instead of eggs which I find to be just as tasty. I sauté fresh spinach from my garden in Karl Adeyemi, a special salt that brings out the flavors of the dish. I add a little turmeric and paprika for color and sliced onions which I add to the spinach and potatoes. Finally, I sauté the tofu on the side until everything is cooked and blend it with the vegetables. This takes about 20-30 minutes.

Next is a salad that includes ketchup, tomatoes, paprika, and tempeh. Tempeh is soybean in the form of fermented sausage, and I find it delicious. I sauté it with a little salt, paprika, and curry powder. I add cucumber, tomato, and peppers to the salad, as well as roasted potato wedges. For dressing, I use soy yogurt, lemon juice, salt, and garlic. I mix in hemp seeds to add a nutty flavor and protein content.

Finally, I want to share a classic lentil soup recipe. I sauté the lentils in vegetable broth, water, and vegetables. I add carrots, potatoes, and onions when the lentils are nearly cooked. I make sure to add a little balsamic vinegar, as it goes so well with lentils. I top it off with parsley and serve immediately.

These recipes are a great way to incorporate protein without having to do any complicated calculations. There are plenty of plant-based options that will provide you with the protein you need. I hope these recipes help illustrate this point and show you how easy it can be to get the protein you need on a vegan diet.
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