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high protein vegan and vegetarian recipes and meal plans

High Protein Vegan Noodles with Peanut Butter

Are you looking for high-protein vegan lunch ideas? You are in the right place. Check out my recipe for high-protein vegan noodles.

Over 20 grams of vegan protein from soba noodles covered in creamy peanut butter-soy sauce, topped with crunchy tofu and edamame beans.

I am constantly looking for ways to pack more plant protein and flavour into my high protein vegan noodle dishes.

If you ask yourself how to eat a lot of protein as a vegan and wonder how vegans get 80 grams of protein per day, you will enjoy this recipe.

WHAT ARE HIGH PROTEIN VEGAN FOODS IN THIS DISH

There is a reason why whole grains are a very staple of every civilization. No matter how much or how little vegan protein they contain, they are simply good for you. Full stop. Soba noodles are a great way to get your daily serving of whole grains, especially if they are made of buckwheat only

Lucky for you, 100 grams of soba noodles contains nearly 10 grams of vegan protein. Some other great sources of vegan protein in this recipe are tofu (8 grams/100 grams), edamame beans referred to as broad beans as well (6 grams/100 grams) and peanut butter (23 grams/ 100 grams).

HOW TO COOK THIS HIGH-PROTEIN VEGAN NOODLES

  • Cook the noodles: Cook the soba noodles according to the package instructions: it should take about 4 to 5 minutes. Important: when the noodles are done cooking, rinse them under cool running water in a strainer, tossing them to remove the starch. Then shake off excess water. If you would like the noodles to be warm when serving, run them under warm water for a few seconds. (If you skip this step, the noodles will soak up the sauce and become too dry.)
  • Whisk the sauce: Meanwhile, in a medium bowl whisk together the soy sauce, peanut butter, vinegar, a pinch of sugar, half a clove of grated garlic and chilli.
  • Cook broccoli: In a separate pot, bring water to boil. Blanche broccoli florets, sprouts or stems (depending on what you are using) for about 5 to 10 minutes. In my recipe, I used broccoli sprouts.
  • Stir-fry: Stir fry tofu cubes in a dry non-stick pan until slightly gold. Add frozen broad beans, a pinch of salt and stir fry until cooked. If needed, add a splash of water not to burn the ingredients. Once ready, add cooked and rinsed soba noodles, broccoli florets cut into smaller pieces and toss-up with the sauce you made.
  • Enjoy warm or cold.

PRO CHEF TIPS

  • Make sure to remove excess water from your tofu before cooking. How to do it? Just squeeze it, baby.
  • Get a good pot if you are serious about stir-frying without oil. Otherwise, things may burn. Alternatively, when frying, add small amounts of water to prevent your ingredients from sticking to the pan.

VARIATIONS IN YOUR HIGH PROTEIN VEGAN NOODLES

  • You can experiment with different types of tofu: silk, firm or smoked. In this recipe, I used tofu that I had previously froze and then defrosted just before cooking. Frozen and thawed out tofu changes its texture and becomes firmer and easier to tear apart. I love it.
  • Add finely chopped scallions for additional flavour.
  • Replace broccoli with spinach or young brussels sprouts. Green cruciferous vegetables have so little calories but so many nutrients that even if you decide to eat an additional cup of spinach or broccoli, you are going to be fine. Go for it if you feel like it.
  • Add more spices if you like: chilli, cumin, coriander. Spices are great for your digestion.

WHAT I DO NOT SUGGEST YOU REPLACE

  • Do not swap soba noodles for other noodles. The goodness of this dish comes from buckwheat that soba noodles are made of. If you really want to, use whole-wheat pasta instead.
  • Do not add more peanut butter or any type of oil to your dish unless you want to increase the caloric content. These ingredients are going to drive the energetic value of this high-protein vegan lunch way up. It may get out of control.

HOW TO MEAL PREP 

  • I usually make anywhere from four to six servings of these high protein vegan noodles ahead of the week. This keeps myself and my partner going for three days.
  • For your high-protein vegan meal prep, just follow the recipe. When all ingredients are mixed, let the dish cool down. Transfer into airtight containers and refrigerate for up to three days.
  • The beauty of these high protein vegan noodles is that they get better with time, and they can be eaten either hot or cold.
High Protein Vegan Noodles

High Protein Vegan Noodles with Peanut Butter

Over 20 grams of vegan protein from soba noodles covered in creamy peanut butter-soy sauce, topped with crunchy tofu and edamame beans.
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Main Course
Cuisine Asian
Servings 1
Calories 459 kcal

Equipment

  • Good non-sticky pot

Ingredients
  

  • 70 grams Soba Buckwheat Noodles
  • 90 grams Tofu diced in finger-sized cubes
  • 50 grams Broad Beans (Edamame) frozen or fresh, with skins removed
  • 1 cup Broccoli florets Can be replaced with sprouts or spinach

Peanut Butter Sauce

  • 1 teaspoon Peanut Butter approximately 10 grams
  • 1 tbsp Soy Sauce approximately 15 grams
  • 1/4 tsp Brown Sugar
  • 1 tbsp Vinegar Rice Vinegar will be best
  • 1/2 clove Garlic Thinly sliced
  • 1/4 tsp Chilli Powder or Chilli Flakes
  • Salt to taste

Instructions
 

  • Cook the noodles: Cook the soba noodles according to the package instructions: it should take about 4 to 5 minutes. Important: when the noodles are done cooking, rinse them under cool running water in a strainer, tossing them to remove the starch. Then shake off excess water. If you’d like the noodles to be warm when serving, run them under warm water for a few seconds; (If you skip this step, the noodles soak up the sauce and become too dry.)
  • Whisk the sauce: Meanwhile, in a medium bowl whisk together the soy sauce, peanut butter, vinegar, a pinch of sugar, half a clove of grated garlic and chilli.
  • Cook broccoli: In a separate pot, bring water to boil. Blanche broccoli florets or stems (depending on what you are using) for about 5 to 10 minutes.
  • Stir-fry: Stir fry tofu cubes in a dry non-stick pan until slightly gold. Add frozen broad beans, a pinch of salt and stir fry until cooked. If needed add a splash of water not to burn the ingredients. Once ready, add cooked and rinsed soba noodles, broccoli florets cut into smaller pieces and toss-up with the sauce you made.
  • Enjoy warm or cold.

Nutrition

Serving: 348gCalories: 459kcalCarbohydrates: 61.7gProtein: 23.9gFat: 11.8g
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Tried this recipe?Let us know how it was!

WHO IS THIS RECIPE FOR

My recipes are designed to feed into my high-protein vegan meal plans that offer anywhere from 60 to 100 grams of plant-based protein and 1,600 kcal a day, and include recipes for breakfast, lunch, smoothie/snack, and dinner.

This way, I can still have some calories left for a glass of wine or a sneaky snack if I wish to.

If you are trying to lose weight on high protein diet, you may want to stick to 1,600 kcal meal plan as it is. Yes, it is more than your usual 1,500 kcal diet plan but dieting is not a competition.

The slower you go, the more sustainable the results will be. Sorry folks – there is no magic diet plan that will allow you to effectively shed 5 kg in a week and not regain it in the following month.

If you are building muscles on plant-based diet, you can use my recipes as your base and double the quantity or add more protein-rich ingredients that I describe in WHAT ARE HIGH PROTEIN VEGAN FOODS IN THIS DISH section.

No more scrolling through multiple websites, wasting precious time on meal planning and writing shopping lists.

WHY SHOULD EVERYONE MEAL PLAN

Well-planned meals mean less waste, less hassle, and more time to spend with the ones you care about throughout the week. You also save money and make sure to stick to your goals!

Plus, in the long-term, I hope that my meal plans will help you transition to mindful and intuitive eating.

ABOUT THE PROTEIN IN YOUR DIET

If you are vegan or vegetarian do not fear of getting too little protein in your diet. You are most likely getting enough of it.

If you have any doubts, listen to this episode of a video series produced by Michael Greger, M.D. FACLM, founder of NutritionFacts.org, an evidence-based nutrition portal.

However, plant-protein-rich food will keep you full for longer in comparison to a bowl of plain carbs and will make appetite control much easier. Thus, no need for dieting and portion control. You are simply too full to eat more.



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