Tofu is a protein-rich soy-based product which can be used in a variety of different ways.
Although most meats contain a large amount of protein, they are also high in saturated fats. To maintain a proper protein intake, vegetarians and vegans must supplement their diet with protein-rich food. Foods like beans, peanuts, nuts, seeds and certain vegetables provide the body with protein as well as helpful minerals and vitamins. Soy in the form of tofu can also be used to gain protein and simulate the style of meat-based meals.
Wild Seaweed Salad
Many types of seaweed are naturally high in protein. Nori, a common seaweed in sushi and Asian cuisine has a mild taste and can be used for wrapping rice or crumbling on salad. Shallots, pecans and rice combine to make a rich hearty salad with additional protein from the pecans. Crumble toasted nori and tofu over the salad with a homemade dressing to create a protein-rich salad.
Grilled Tofu and Soba Noodles
Tofu is the result of the coagulation of soy milk and is a common source of protein in vegetarian or vegan diets. It is extremely versatile as a cooking item and can even be cooked to resemble meat products. In this recipe, the tofu is grilled and set on top of a bed of soba noodles, noodles made from buckwheat flour that have a grayish appearance. Although soba noodles are not high in protein, they do contain enough to make this a high protein recipe when combined with the tofu. The dressing is a combination of minced Serrano peppers, shallots, cilantro and oil.
Quinoa Salad with Edamame and Tarragon
Quinoa, a South American seed, is commonly called a super food because it is full of protein, fiber and calcium. The quinoa should be toasted in a skillet before boiling it with edamame in a sauce pan until tender. Edamame is an alternate name for immature soybeans which are rich in protein as well. Place the quinoa and edamame over a bed of fresh greens to make a protein-enriched salad. A tarragon and lemon juice dressing helps to add a little zest to the recipe.
Vegetarian Bean Burritos
Beans contain a high amount of protein and can be easily added to a wide variety of recipes. A simple vegetarian bean burrito provides protein and a healthy alternative to a meat-based burrito. Warm tortillas while cooking zucchini slices in a skillet. Heat kidney beans with sauce and black beans in a saucepan. Once all is ready, guests can serve themselves and build their own burrito.
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