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When talking about vegan food, one of the most prominent concerns of individuals considering a vegan diet is the protein intake. Many wonder if they will be able to consume enough protein, but chefs across the world have crafted plant-based dishes that enable you to have balanced yet delicious meals.
Every year, people around the world observe Veganuary in January but the lifestyle is beyond the one month that is popularly assigned to it. While it is a challenge that encourages people to try plant-based diet in January, it has gained massive popularity across the world. Founded in the UK in 2014, the annual initiative had amassed over 400,000 participants in 2020, and growing ever since.
To enjoy vegan food beyond Veganuary, chefs have curated recipes that showcase the versatility of vegan proteins. From using ingredients such as beans, and tofu across a diverse flavour profile, these dishes will inspire you to explore plant-based cuisine.
Vegan chickpea and quinoa stuffed peppers
While stuffed peppers are an Indian staple, Amandeep Singh, executive sous chef at The Westin Mumbai Garden City in Goregaon has elevated this classic. “These hearty stuffed peppers are crafted to fuel your body and delight your taste buds,” he shares.
Ingredients
Olive Oil 1 tbsp
Bell peppers 4 large
Quinoa (rinsed) 1 cup
Chickpeas (drained and mashed) 400 gm
Corn kernels 1/2 cup
Chopped red onion 1 small
Minced garlic 2 cloves
Diced tomatoes 1/2 cup
Cumin 1 tsp
Smoked paprika 1 tsp
Turmeric ½ tsp
Salt and pepper to taste
Fresh cilantro, for garnish
Nutritional yeast (optional) 1/4 cup
Method
1. Preheat the oven to 375°F (190°C).
2. Slice the tops off peppers and remove seeds.
3. Cook quinoa per package instructions.
4. In a pan, heat olive oil, sauté onion and garlic. Add mashed chickpeas, corn, tomatoes, and spices. Cook for 5 minutes.
5. Stir in quinoa and nutritional yeast.
6. Stuff peppers with the mixture and bake, covered, for 25 to 30 minutes.
7. Garnish with cilantro.
Y’eda mami and falafel salad
Combining two protein packed ingredients, edamame and green peas, this refreshing salad is drizzled with a tangy dressing. “The traditional falafel is swapped for a protein packed version made up of edamame, and green peas. Paired with fresh farm greens, and hand tossed in zesty Limca mint dressing, it’s a guilt-free dish that’s perfect for those seeking a healthy yet indulgent experience,” says Ajay Thakur, corporate chef at Hitchki and Bayroute.
Ingredients
For the edamame and green pea falafel:
Edamame (fresh or shelled) 1 cup
Green peas 1 cup
Fresh parsley, chopped 1/4 cup
Fresh cilantro, chopped 1/4 cup
Finely chopped small onion 1 no
Minced garlic 3 cloves
Tahini 1 tbsp
Cumin powder 1 tsp
Coriander powder 1 tsp
Lemon juice 1 tbsp
Chickpea flour (or all-purpose flour) 1/4 cup
Salt and pepper to taste
Oil (for frying)
For the salad:
Mixed lettuce 4 cups
Thinly sliced cucumber 1/2 no
Diced small tomato 1 no
Thinly sliced red onion ¼ no
Pomegranate seeds ¼ cup
For the Limca mint dressing:
Fresh mint leaves, chopped 1/4 cup
Limca (or lemon-lime soda if unavailable) 2 tbsp
Olive oil 1 tbsp
Lemon juice 1 tbsp
Honey 1 tbsp
Salt and pepper to taste
Method
Make the edamame and green pea falafel:
1. In a food processor, combine the Edamame, green peas, parsley, cilantro, onion, garlic, tahini, cumin, coriander, lemon juice, and chickpea flour. Pulse until everything is well combined but still slightly chunky.
2. Taste and adjust seasoning with salt and pepper.
3. If the mixture is too wet, add more chickpea flour, one tablespoon at a time, until it forms a dough-like consistency.
4. Shape the falafel mixture into small balls or patties.
5. Heat a couple of tablespoons of olive oil in a large skillet over medium heat. Fry the falafel for 3-4 minutes per side until golden brown and crispy. Remove and set aside on a paper towel to drain excess oil.
Prepare the salad:
1. In a large salad bowl, combine the mixed lettuce, cucumber, tomato, red onion, and pomegranate seeds.
Make the Limca mint dressing:
1. In a small bowl, whisk together the chopped mint leaves, Limca, olive oil, lemon juice and honey.
2. Season with salt and pepper to taste.
Assemble the salad:
1. Toss the salad ingredients with the Limca mint dressing until evenly coated.
2. Top the salad with the warm edamame and green pea falafel.
Steamed silken tofu with chilli sesame sauce
If you’ve had your share of tofu stir fries and want to opt for a different flavour and texture profile, this steamed tofu recipe is worth a try. Pawan Bill, head chef at Ophelia, has shared this this simple yet nutritious recipe for enthusiasts of pan-Asian cuisine.
Ingredients:
Silken tofu 120 gm
Chopped garlic 10 gm
Chopped spring onions 10 gm
Olive oil 20 ml
Chopped green chilli 10 gm
Asparagus 50 gm
Edamame 50 gm
Sunflower seeds 10 gm
Sesame seeds 10 gm
Salt and pepper as per taste
Method
1. Marinade silken tofu slices with olive oil, salt and pepper set a side.
2. Wash asparagus and edamame thoroughly.
3. In a mixing bowl add olive oil, sesame seeds, chopped chilli, salt and pepper mix it properly.
4. In steamer put tofu, asparagus and edamame for 10 minutes.
5. In serving plate, place cooked asparagus, and edamame, and tofu on top.
6. Spread the prepared sauce on top of all cooked ingredients and serve hot.
Rajma kafta kebob
The Kafta kebob is traditionally a Lebanese meatball skewer made with ground beef, chicken, or lamb, but Chef Megha Kohli, Mezze Mambo, says you can make Rajma Kafta Kebab. “Seasoned with aromatic spices and fresh herbs, this version of the recipe is plant-forward and high in protein. You can serve them as appetisers, pair with a zesty chutney, or tuck them into wraps for a wholesome meal,” says Kohli.
Ingredients
Kidney beans 1 cup
Potatoes (boiled and mashed) 2 no
Mint leaves 2 sprigs
Parsley leaves 1 sprig
Cashews 1/4 cup
Oil 3 tsp + more for cooking
Ginger 1 inch pc
Garlic 6-7 cloves
Green chillies 3 pcs
Rose water 1 tsp
Garam masala 1 tsp
Chaat masala 1/2 tsp
Sumac powder 1/2 tsp
Onions (sliced and fried) 2 no
Salt to taste
Method
1. To begin making the rajma kafta kebob, first soak the rajma overnight and cook with salt until its nicely mushy.
2. Once the rajma is cooked through completely, drain the excess water. You can use the water in stocks or for winter soup
3. Now grind the mint, parsley leaves, green chillies, ginger, garlic, cashew nut along with some 3 tsp of warm oil, together in a food processor to make a coarse mixture. Next add in the rajma and blend again.
4. Add this kebob mixture into a large mixing bowl. Add the remaining kebob ingredients and knead well to make a kebob dough.
5. Divide the mixture into 8 to 10 equal portions. Shape the portions into round circular discs.
6. To cook the rajma kafta kebob: Preheat a pan and grease it with oil. Place the shaped Kebob portions on the preheated pan. Drizzle a few drops of oil over the kebobs and pan fry them on both sides until lightly crisp and golden brown in colour.
Pro tip: You can always add some toasted gram flour or beans if you feel the mixture is too loose and is not retaining its shape upon cooking.
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