By,CookwithKushal
Eggs are often touted as a protein powerhouse, but did you know many plant-based foods pack even more protein per serving? Whether you’re vegan, flexitarian, or just curious, these six ingredients—paired with flavorful recipes—will fuel your body and taste buds. Let’s dive in!
1. Tempeh (20g protein per 100g)
Why It Wins: Fermented soybeans give tempeh a nutty flavor and a protein boost that outshines eggs. It’s also rich in probiotics and fiber.
Recipe: Spicy Peanut Tempeh Stir-Fry
Ingredients:
- 200g tempeh, cubed
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 1 tbsp sriracha
- 3 tbsp peanut butter
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 garlic cloves, minced
- Cooked brown rice (for serving)
Method:
- Marinate tempeh in soy sauce, maple syrup, and sriracha for 15 minutes.
- Sauté garlic in a pan, add tempeh, and cook until golden.
- Stir in peanut butter and ¼ cup water to create a creamy sauce.
- Toss in veggies and cook until tender. Serve over rice.
Chef Tip: Slice tempeh thinly for crispier texture, and steam it for 10 minutes before marinating to soften its bitterness .
2. Lentils (18g protein per cooked cup)
Why It Wins: Lentils are a pantry staple that’s affordable, versatile, and loaded with iron and fiber.
Recipe: Creamy Coconut Lentil Curry
Ingredients:
- 1 cup red lentils, rinsed
- 1 onion, diced
- 3 garlic cloves, minced
- 1 tbsp ginger, grated
- 1 tbsp curry powder
- 1 can coconut milk
- 2 cups spinach
- Fresh cilantro (for garnish)
Method:
- Sauté onion, garlic, and ginger until fragrant. Add curry powder and toast for 1 minute.
- Stir in lentils, coconut milk, and 2 cups water. Simmer for 20 minutes.
- Fold in spinach until wilted. Serve with naan or rice.
Chef Tip: For extra creaminess, blend half the lentils before adding spinach .
3. Edamame (17g protein per cup)
Why It Wins: These young soybeans are a complete protein and perfect for snacks, salads, or spreads.
Recipe: Smashed Edamame Avocado Toast
Ingredients:
- 1 cup shelled edamame (thawed)
- 1 ripe avocado
- 1 tbsp lime juice
- ½ tsp chili flakes
- 2 slices sourdough bread
- Radish slices (for topping)
Method:
- Mash edamame and avocado together. Mix in lime juice, chili flakes, salt, and pepper.
- Toast bread, spread the edamame mix, and top with radishes.
Chef Tip: Add a dash of toasted sesame oil for umami depth .
4. Chickpeas (15g protein per cup)
Why It Wins: Chickpeas are a salad, curry, and snack superstar. They’re also high in folate and manganese.
Recipe: Crispy Chickpea & Kale Salad
Ingredients:
- 1 can chickpeas, drained and dried
- 1 tsp smoked paprika
- 4 cups kale, massaged
- 1 tbsp tahini
- 1 lemon, juiced
- ½ cup cherry tomatoes
Method:
- Toss chickpeas with paprika and roast at 200°C for 20 minutes.
- Whisk tahini, lemon juice, and salt for dressing.
- Combine kale, tomatoes, and chickpeas. Drizzle with dressing.
Chef Tip: Massage kale with lemon juice to soften its texture .
5. Tofu (10g protein per 100g)
Why It Wins: Tofu absorbs flavors like a sponge and works in sweet or savory dishes.
Recipe: Turmeric Scrambled Tofu
Ingredients:
- 200g firm tofu, crumbled
- 1 tsp turmeric
- ½ tsp black salt (for eggy flavor)
- 1 cup spinach
- 2 tbsp nutritional yeast
Method:
- Sauté crumbled tofu with turmeric and black salt for 5 minutes.
- Add spinach and cook until wilted. Stir in nutritional yeast.
Chef Tip: Press tofu for 15 minutes to remove excess water for better texture .
6. Soy Curls (11g protein per serving)
Why It Wins: Made from whole soybeans, soy curls mimic meat’s texture without the processing.
Recipe: BBQ Soy Curl Tacos
Ingredients:
- 1 cup soy curls, rehydrated
- 3 tbsp BBQ sauce
- 1 cup shredded purple cabbage
- Corn tortillas
- Lime wedges
Method:
- Marinate soy curls in BBQ sauce and pan-fry until crispy.
- Assemble tacos with cabbage, soy curls, and a squeeze of lime.
Chef Tip: Rehydrate soy curls in vegetable broth for extra flavor .
Final Thoughts
Plant-based protein isn’t just about hitting macros—it’s about celebrating flavor and nourishment. From tempeh’s meaty bite to chickpeas’ crispy crunch, these recipes prove that vegan eating is anything but boring. Try them out, tag @cookwithkushal on social media, and let us know which dish fueled your day!
Hungry for more? Explore our High-Protein Vegan Meal Prep Guide for weekly inspo .