DOLCE DIET LIFESTYLE:
Protein-Packed Vegan Recipes
by Samantha Coogan, MS, RDN, LD
If you happen to be vegan, sometimes it can be challenging to consume adequate amounts of protein within the day. But look no further for some high quality, protein-packed, vegan-friendly dishes. Here we’ve got you covered for breakfast, lunch/dinner and a snack.
Gluten Free Vegan Bars
14g protein per bar
Ingredients
Crust:
• 1½ c. oat flour
• 6 dried apricots
• ¼ c. cocoa powder
• ¼ c. organic maple syrup
Layer:
• 1 cup oat flour
• ½ cup oats
• ½ cup vegan chocolate protein powder
• ¼ tsp. sea salt
• 1½ tbsp. chia seeds
• 1½ tbsp. hulled hemp seeds
• ½ cup peanut butter or almond butter
• 1 flax egg [1 tbsp. ground flax + 3 tbsp. water, mixed together in a small bowl]
• ¼ cup honey
• ½ cup + 2 tbsp. coconut milk
Topping (optional):
• ⅓ cup vegan chocolate chips
Directions
1. Combine ingredients for crust in the food processor until crumbly, thick dough forms. Set aside.
2. In a large bowl, combine dry ingredients for the next layer, using a fork to mix well.
3. Combine flax and water in a small bowl, stir, and set aside for a few minutes until it starts to gel.
4. Add honey, peanut butter, coconut milk, and flax egg to the dry ingredients. Mix then add mixture to the food processor.
5. Blend until the mixture is smooth – adding more coconut milk if it is too dry.
6. Line an 8×8 baking pan with parchment paper. Spoon crust into the pan and press it out as evenly as possible. You can use a rolling pin or the back of a large spoon with a touch of coconut oil for lubrication to help with spreading.
7. Place the next layer on top of the smoothed crust and spread it out. May require your hands instead of utensils.
8. Place pan in the refrigerator for 1 hour.
9. If desired, melt ⅓ c. vegan chocolate chips in a double boiler.
10. Lightly drizzle the chocolate across the bars over the top.
11. Can be stored in the refrigerator for up to 2 weeks.
Tofu Scramble
Serves 2 – 21g protein per serving
Ingredients
• 1-14 oz. package firm tofu, drained and cut into ½ inch cubes
• ½ tsp. ground turmeric
• Sea salt and black pepper
• 1/8 tsp. ground cayenne pepper, optional
• 2 tbsp. grapeseed oil
• 2 scallions, thinly sliced
• 5 oz. fresh spinach, chopped
• 1-2 tsp. fresh lemon juice
• 1 cup grape tomatoes, halved
• ½ cup fresh basil, chopped
Directions
1. Combine tofu, turmeric, ½ tsp. black pepper, ¼ tsp. sea salt and cayenne in medium bowl. Toss well to combine and set aside.
2. Heat grapeseed oil in large skillet over medium-high heat. Add scallion whites and cook, stirring until soft, about 1 minute.
3. Add tofu mixture, stirring occasionally, until the tofu is lightly brown and looks like scrambled eggs, about 5 minutes.
4. Add spinach, lemon juice, and ½ tsp. sea salt and stir until spinach wilts, about 1 minute.
5. Add tomatoes and scallion greens and stir until tomatoes are heated through and start soften, about 1 minute.
6. Remove from heat, add basil and stir to combine. Season with salt and pepper.
Avocado & White Bean Salad
Serves 2 – 13g of protein per serving
Ingredients
• 1 can white beans
• 1 avocado, chopped
• 1 Roma tomato, chopped
• ¼ sweet onion, chopped
Vinaigrette:
• 1 ½ tbsp. olive oil
• ¼ cup lemon juice
• dried basil to taste
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• garlic powder to taste
• salt & pepper to taste
• 1 tsp. mustard
Directions
1. Whisk vinaigrette ingredients together then pour over salad base and mix well.
2. Refrigerate for a few hours before serving.
3. Serve with 2 slices of whole grain bread (additional 4g protein per slice)
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