Three High Protein Plant Based Meals With Over 30 Grams Per Serving

hey friends welcome back so we've been getting a lot of requests for more high protein meals and so in today's video we're going to be making three different recipes that each dish up over 30 gram of protein per serving and this is just going to be a small little sample of a brand new high protein collection that we're going to be launching in our mobile app so every single day for the next 30 days we're going to release a brand new high protein recipe that dishes up over 30 g of protein per serving and if you're a new user to our app just to make sure that you're not missing out on all the deliciousness for a limited time we are extending our free trial period to 30 days so be sure to scan this QR code right here to snatch

up the promo or check out the link in the description box below now having worked as a dietician I feel obligated just to say you don't necessarily need 30 g of protein per meal but it's just helpful sometimes to have some high protein recipes in Your Arsenal so let's get started for the first recipe we're going to make a creamy Alfredo style pasta the protein Rich ingredients in this recipe are tofu cashews soy milk beans and nutritional yeast traditionally alfredo sauce is made with butter cream and parmesan

cheese but we're going to be making our sauce creamy the plant powered way so first up grab some cashews add them to a bowl and just pour over plenty of boiling water we're now going to let this sit for about 10 minutes to soften up and for the next part we just need some firm tofu no need to press this beforehand we're just going to add it straight to our blender then we're going to add in the drained soaked cashews and a bunch of soy milk now did you know that soy milk has the same amount of protein per cup as dairy milk this offers up 8 gam of protein per cup if you were to compare this to something like almond milk that only offers up 1 gram of protein per cup so this is eight

times more and considering that we're using three cups of it in total it really starts to add up protein wise and so that's why we prefer for using soy milk okay next we're going to add some nutritional yeast this makes the sauce not only cheesy but it's also a good source of protein just a heads up I'm using nutritional yeast flakes not the powdered kind if you've got the powdered kind it's a bit more dense so consider adding less you can always add more to taste later we're going to wrap this up now with some bullan for saltiness some corn starch to thicken the sauce and lastly some dried oregano then we're going to pop the lid onto it and blend it up until it's smooth and that's it just let this sit while we

pop our fetuccini noodles into a hot bath Meanwhile we're going to fry up a shallot or you could use an onion let this get golden before you crush in some garlic cook that for another minute or two and then for a final protein punch we're going to add in some butter beans cooking this for another few minutes before we introduce the sauce you're going to see that the sauce is very runny at first that's okay you're going to want to cook it for about 5 minutes stirring throughout and you'll see it starts to thicken in that time with thanks to the cornstarch then we can add the fetuccini and give it a toss to coat the pasta in the Luscious sauce when you're ready to serve it top it with some vegan parmesan and my

personal favorite some toasted seasoned breadcrumbs for a lovely crunch the recipe for both the parm and the seasoned breadcrumbs are on our website I'll link both of those for you below then just season with some black pepper garnish with basil and your high protein pasta is ready to dig into it offers nearly 32 g of protein per serving and so this dish is just like as filling as it is creamy and delicious for this next recipe we're making a flavor packed goou Jang Tempe Bowl the star protein players in this recipe are Tempe and edamame so Tempe is a fermented soy product it's originally from Indonesia it has this firm texture kind of a Nutty

flavor and it's incredibly high in protein so we're going to take this block of Tempe cut it up into little cubes transfer them over to a baking tray and coat them generously in some oil Tempe tends to soak up quite a bit of oil so you do need to be a bit generous with the oil on this one it'll make them nice and crispy then we're going to pop this into an oven that's been preheated at 390 F or 200 C to bake until they're golden just be sure to give it a stir once halfway all right so while those Tempe cubes are baking we are going to make a flavor bomb of a sauce so first we'll Crush some garlic into a bowl and then add some goou Jang chili paste this is a Korean fermented chili paste it's got like sweet Savory spicy notes and you

can pick this up at your local Asian supermarket then we'll add in some soy sauce some brown sugar rice vinegar and lastly some toasted sesame oil and give it a good mix and set it aside now we can get some rice cooking and while that's happening we're going to whip up the dressing for our salad in a bowl we're going to combine some rice vinegar a bit more soy sauce and Asian sesame paste though some golden tahini works too even though we're adding just a little bit it also adds some protein then we'll add a bit more brown sugar and some toasted sesame oil give it a mix and set it aside oops next into a large bowl we're going to add our high protein cooked shell edamame along with

some sliced cucumber some shredded cabbage and sliced green onion when the Tempe comes out of the oven we're going to pour just over half of the goou Jang sauce over it reserve the rest for later and give it all a stir so the Tempe pieces are well coated and then you can pop this back into the oven for another 8 to 10 minutes when it's time to serve we can then pour the dressing over our veggies and give everything a good toss now to serve this up I always think it's fun to pack some rice into a bowl and then flip it out onto your serving dish doesn't that look adorable then we can serve some of the Saucy sticky Tempe alongside it some of the high protein salad next to that drizzle over some of that reserved sauce garnish it and

voila this recipe packs 34 g of protein per serving and it tastes incredible for the next recipe we're making a classic the donor Kebab but we're going to veganize it with one of the highest plant-based protein sources in existence Satan it's so high in fact that this dish offers up 45 g of protein per sandwich so the protein stars in this recipe are Satan of course and some soy yogurt now you can buy Satan it can come as a crumble in a block sometimes it comes in jars but today we're going to be making it ourselves because I think you're going to come to see just how easy it is to make and how versatile it can be you can tear it so it looks like little chicken nuggets you can cut it into strips or pulse it in a food

processor to create a ground beef texture it's perfect for all kinds of meat Replacements now if you're making it yourself at home the base ingredient you'll need is vital weat gluten you can find this at health food stores or on Line This flour is 75 to 80% protein because it's essentially just concentrated gluten and I know a lot of people can be afraid of the word gluten sometimes but did you know gluten is just the Protein that's found in wheat and so what we're trying to do with this recipe is lean into gluten tendency to create these really strong fibrous networks because that's what's going to give us this chewy and very fibrous meat-like product now if you don't have

access to vital weat gluten you can still make Satan using regular bread flour the steps are a bit different it involves washing the flour in water and that can take a bit longer to make but if you want to try that method instead I'm going to leave a recipe link for you below for now enough talking let's make some Satan so first we're going to grab a jar crumble in a veggie Buon Cube pour over some hot water and add a bit of soy sauce for flavor and a splash of oil which will make the Satan more tender and moist if you want an extra Smoky meaty flavor you can add just a little dash of liquid smoke but this is 100% optional some people even find the taste of this to be too prominent so trust me

when I say you can definitely leave this out now give it all a good stir and set it aside now to a large bowl we're going to add in the vital wheat gluten and some chickpea flour this just makes the Satan more tender and easier to work with and now we can add the flavor makers starting with some onion powder some garlic powder some chicken spice mix we do have a recipe for this on our website in case you can't buy some I'll link it for you below and then finally some paprika powder then just give it all a good mix now we can add the wet ingredients to the dry give it a stir and start kneading we're going to want to knead this for about 4 to 5 minutes to develop the gluten Network and you're

going to notice it's going to go from being soft to being pretty firm over that time when we're done with that we're going to place a steamer basket over a pot of boiling water place the Satan in the middle of the basket and then cover it and let the Steam and cook for about 30 minutes then we're going to remove it from the Heat and let it cool down completely before using it as a meat replacement so this you can actually make ahead of time put it in the fridge it'll last for a few days or you can even pop it into the freezer and that way you've got a high protein addition that you can add to any meal when you need it for now let's make some donairs using it we're going to very

thinly slice the block that we've made into as thin of strips as we possibly can so good already so cool and then we're going to heat some oil in a pan add the Satan to it and some more chicken spice mix and then cook it until it's golden to your liking next what makes donor so incredible are the sauces I'm going to show you how to make three sauces but really you only need two of them so take your pick first up is a garlicky sauce with soy yogurt tahini crushed garlic and salt that's it easy peasy the second one is a spicy one I'm not making this a traditional way I'm making it the lazy way so we're going to add some ketchup to a bowl along with some Harissa paste and some pomegranate syrup but you could use agave syrup instead

ooo this one is spicy add less Harissa if you're not a fan of heat and lastly my favorite sauce a Herby one the mini food processor we're going to add some mayo fresh mint and Dill a bit of lemon juice some optional agave syrup and salt then just Blitz it all up you don't need a small food processor for this if you want you could just mince the herbs and mix everything together in a bowl now to wrap this all up we're going to grab some Turkish P bread and toast it you can do that however you'd like I like to cut it into quarters hyd hdate it with a little bit of water and then Grill it once it's toasted we can start assembling we're going to split each Bread open and spread the Herby sauce on

one side of it the hot sauce on the other side and then pile on a load of fresh veggies we're going to layer the spiced mey Satan strips on top and then drizzle it generously with the garlic sauce and then you definitely have to serve it with some Pepper chy Peppers on the side and now you can stuff your face with it 45 g of protein per sandwich that's pretty awesome have to have this with it so there you have it three delicious recipes with over 30 g of protein per serving and if you are hungry for even more be sure to check out our app where every day for the next 30 days we're

releasing a new high protein recipe as well and that's just in addition to our regular recipe upload schedule if you're a new user if you haven't tried out our app before be sure to take advantage of this limited time 30-day free trial period there's a QR code you can scan right here I'll also leave a link for you in the description box below and that's also by the way where you can find the link to our high protein article if you want to geek out and learn more about your protein needs on a plant-based lifestyle but thanks so much for hanging with me today friends I really appreciate it pickup limes signing off and we'll see you in the next video how to get you know the protein needs uh met on a high protein diet damn it damn

it and pour over plenty of boiling water with thanks to the corn starch you can't skip the seasoned yeah you can't skip the seasoned bread crumbs you can't skip the oh my god oh that is clogged I knew it okay product it's originally from IND Indonesia and it's originally from Indonesia why can't I say Indonesia my husband's from India came late that didn't do anything that just wrapped around it like a little Satan sounds oh I even just said Satan I sounds like difference and then you can just that oh that probably didn't look very good also is a good source of prot adding some nutritional yeast