VEGAN MEAT
SWEET POTATO PATTIES
4 servings
2/3 cup sweet potato puree
1 cup cooked beans
½ cup whole grain oats (if needed)
1 tsp fresh grated ginger
¼ tsp turmeric
½ tbsp paprika
½ tsp sea salt
1 tsp cumin
½ tsp garlic
pepper to taste
¼ cup chopped fresh cilantro
¼ cup chopped green onions
½ tbsp olive oil
½ tbsp sesame oil
Place the sweet potato puree and beans in a food processor and grind until well combined. Transfer the mixture to a bowl. Add ginger, turmeric, paprika, salt, cumin, pepper, garlic, green onions, and cilantro. Mix well. Add just enough oatmeal until the mixture holds together when you shape the patties. Form 4 patties with your hands and refrigerate in a cover plate for 30 minutes.
Preheat the oven to 400º F.
Place the patties on a baking sheet and brush them with olive and sesame oil on both sides.
Bake for 30 minutes or until golden brown, flip halfway through.
Per portion 90 gr app
Cal: 162.1 P: 7.9 F: 4.4 Cb: 24
FAJITAS WITH TEXTURED VEGETABLE PROTEIN
2 portions
1 tsp onion powder
1 tsp garlic powder
1 sprig of cilantro or celery
100 gr textured vegetable protein
1 tbsp olive oil
¼ julienned onion
¼ green bell pepper cut into strips
¼ red bell pepper cut into strips
¼ yellow bell pepper cut into strips
garlic powder
½ tsp paprika
1 tsp sea salt
pepper to taste
¼ tsp cumin
¼ tsp oregano
4 tbsp coconut aminos
2 small to medium whole wheat tortillas
½ mashed avocado
1 tbsp sour cream
1 tbsp chopped cilantro
Add enough water to a pot and bring it to a boil. Add the onion powder, garlic powder, and cilantro or celery sprig to the water. Once water start to boil pours textured vegetable protein and mix. Remove from the heat and let rest for 20 minutes, until it has hydrated. Then drain very well with your hands and reserve.
In a skillet add ½ tablespoon of oil and sauté the onion and bell peppers until soft, about 4 minutes. Set aside. To same skillet add the remaining oil and textured vegetable protein, garlic, paprika, salt, pepper, cumin, oregano. Add the coconut aminos and cook about 10-15 stirring at all times so that it does not stick.
Assemble the fajitas by putting the textured vegetable protein on the tortilla, then the onion and peppers, mashed avocado and sour cream. Sprinkle chopped cilantro on top.
Per serving: 1 fajita 200 gr
Cal: 437.6 P: 26.1 F: 17.2 Cb: 41.3
BOLOGNESE SAUCE WITH TEXTURED VEGETABLE PROTEIN
2 portions
100 gr dry soy vegetable meat
1 tbsp olive oil
¼ chopped onion
1 clove of minced garlic
1 tsp sea salt
pepper to taste
¼ tsp cumin
¼ tsp oregano
1 ½ cup homemade tomato sauce (recipe in Recipe Book)
In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.
In a pan, add the oil and sauté the onion for about 2 minutes with the garlic. Add the soy meat, salt, pepper, cumin, oregano, and cook until the onion begins to brown. Add the tomato sauce and lower the heat until cooked through, about 15 minutes.
Per portion 200 gr
Cal: 240.5 P: 23.9 F: 7.9 Cb: 21.8
MEATBALLS WITH TEXTURED VEGETABLE PROTEIN
2 portions
100 gr dry soy vegetable meat
1 tbsp olive oil divided
½ finely chopped onion
¼ finely chopped bell pepper
2 tbsp chopped parsley
1 tsp sea salt
garlic powder to taste
oregano to taste
cumin to taste
In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.
In a frying pan, heat ½ tablespoon of oil and sauté the onion and bell pepper for about 5 minutes. Set aside.
In a bowl put the soy meat. Add the onion mixture, parsley and stir well. Add the seasonings and form the meatballs with your hands.
In a pan add the remaining ½ tablespoon of olive oil and add the meatballs, cook them until they are cooked, turning them so that they are golden brown on all sides.
Per portion 100 gr
Cal: 209.4 P: 21.9 F: 7.5 Cb: 14.1
STUFFED ZUCCHINIS WITH TEXTURED VEGETABLE PROTEIN
2 servings
100 gr dry soy vegetable meat
2 zucchinis
½ tbsp olive oil
¼ finely chopped onion
4 tbsp homemade tomato sauce (recipe in Recipe Book)
¼ tsp cumin
1 tsp oregano
½ tsp sea salt
pepper to taste
2 tbsp nutritional yeast
In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.
Grease a baking dish with a little coconut oil.
Wash the zucchinis and cut off the ends. Cook in water for about 30 minutes (depending on the size) They should be al dente so they don't fall apart. Once warm, open in half lengthwise and remove the pulp, taking care not to break the skin.
Chop or mash the pulp with a fork. Set aside.
Preheat the oven to 400º F.
In a pan, heat the oil and sauté the onion, then add the soy meat, tomato sauce and the pulp. Add the seasonings: cumin, oregano, salt and pepper. Cook about 15 minutes over low heat.
Fill each zucchini half and sprinkle with nutritional yeast. Place in oven to heat for about 20-30 minutes.
Per portion 200 gr
Cal: 226.4 P: 25.2 F: 4.4 Cb: 22.6
PATTIES WITH TEXTURED VEGETABLE PROTEIN
2 portions
100 gr dry soy vegetable meat
1 tbsp olive oil divided
½ chopped small onion
1/8 finely chopped red bell pepper
1/8 finely chopped green bell pepper
1 tbsp chopped cilantro
½ tsp paprika
¼ tsp cumin
¼ tsp garlic powder
½ tsp sea salt
pepper to taste
4 tbsp whole oat flour or as needed
In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.
In a frying pan, heat ½ tablespoon of oil and sauté the onion and peppers until soft and transfer to a bowl. Add the drained soy meat, cilantro and seasonings: paprika, cumin, garlic, salt and pepper. Stir to mix and add flour one spoon at a time , just to add as needed. Assemble patties with your hands.
Cook the patties in a nonstick skillet with the remaining ½ tablespoon of oil. You can also bake or grill them.
Per portion 100 gr
Cal: 269.1 P: 23.3 F: 8.5 Cb: 25
SPINACH QUINOA PATTIES
½ cup cooked quinoa
1 egg
pinch of salt
½ tbsp chopped fresh cilantro
½ minced garlic clove
1 tbsp peeled shredded carrot
1 chopped green onion
¼ cup frozen spinach, chopped, thawed and squeezed dry
2 tbsp whole oats
In a mixing bowl combine all ingredients adding in more whole oats if necessary, and let stand 5 to 10 minutes to allow melding. Form mixture into small patties. Preheat oven at 360ºF, line patties in a baking tray and bake for 15 minutes. Flip patties and bake for another 10 minutes until sides have turned golden brown and crisp.
Per serving app 60 gr
Cal: 127.8 P: 16.0 F: 4.6 Cb: 16.3
BLACK BEAN MEATBALLS
1 cup whole oats (100 gr)
1 ¾ cup cooked black beans (500 gr)
½ cup nutritional yeast
1/2 garlic clove, minced
1 tbsp chopped fresh parsley
½ tsp sea salt
pepper to taste
Add oat to a food processor and pulse until ground, powder-like. Set aside.
Add the rest of the ingredients to the processor and pulse until everything is ground and mixed. If you don't have a food processor add them to a large bowl and mash them with a mashed potato or fork or use an immersion blender. Then make balls with your hands. In a pan cook the beanballs in a homemade, preservative-free tomato sauce over medium-high heat for about 20 minutes, stirring occasionally.
Per serving 100 gr approx.
Cal: 382 P: 25.4 F: 1.6 Cb: 66.7
FALAFEL MEATBALLS
2 servings
100 gr dried chickpeas
½ onion
1 garlic clove
½ cup fresh cilantro (without stems)
½ cup fresh parsley (without stems)
1 tsp cumin powder or to taste
¼ tsp baking soda
1/4 tsp sea salt
pepper to taste
Pour the chickpeas into a large bowl and cover by about 3 inches of cold water. Let them soak overnight. They will double in size as they soak.
Drain and rinse the garbanzo beans well. Pour them into a food processor along with the onion, garlic clove, cilantro, parsley, cumin, baking soda, pinch of salt, black pepper. Process until the mixture reaches the desired consistency.
Preheat oven to 350º F.
Form falafel mixture into round balls and place on a cookie sheet lined with parchment paper.
Bake for 30 minutes or until are golden brown.
1 serving app 50 gr
Cal: 209 P: 10.2 F: 3 Cb: 33.5
LENTIL BURGERS
2 servings
250 gr cooked lentils
½ chopped small onion
2 tbsp whole oats
1 minced garlic clove
½ tbsp mustard
¼ zucchini (optional)
1 egg white (optional)
oregano
ground pepper
pinch of salt
Spray a little olive oil to a nonstick skillet and saute the onion and garlic.
In a mixing bowl combine lentils, whole oats, mustard, zucchini, egg white and onion saute, adding in more whole oats if necessary. Add oregano, ground pepper and pinch of salt. Mix well, let stand 5 to 10 minutes to allow melding.
Heat the grill. Form the burgers with your hands and cook on grill about 5 minutes per side or until golden brown. You can also use the upper part of the oven, about 5 minutes per side.
* Skip egg white for vegans
1 serving with egg white
Cal: 208.3 P: 14.5 F: 0.9 Cb: 33.5
1 serving without egg white
Cal: 199.8 P: 12.7 F: 0.9 Cb 33.5
IMPOSSIBLE CODIGO BURGERS
1 tbsp ground flax seeds
3 tbsp unsweetened almond milk or water
250 gr tempeh
1 tsp smoked paprika
½ tsp cumin
½ tsp oregano
1/4 tsp salt
1/4 tsp black pepper
1 cup cooked black beans
2 scallions, sliced thin
1/2 cup shredded vegan cheese
1 tbsp olive oil
Preheat oven to 375F. Line a baking with parchment paper and spray it with cooking spray.
Combine ground flax seeds and almond milk in a small bowl. Set aside.
Crumble tempeh in a large bowl. Add paprika, cumin, oregano, salt and black pepper and toss gently.
Add black beans, scallions, cheese and flax mixture and using your hands, mash it until all the ingredients are well combined. Divide the mixture in 4 pieces and shape each one into patties, about an inch thick.
Brush both sides of each patty with olive oil and transfer them to the baking sheet. Bake at 375F for 15 minutes or until are done, then broil for a few minutes. Take out and serve.
1 serving
Cal: 332.6 P. 23.3 F: 12.2 Cb: 35.8
VEGAN TOFU QUINOA PATTIES
2 servings
100 gr grated or chopped tofu
½ cup cooked quinoa
½ onion, finely diced
1 chopped tomato
2 tbsp whole oats
pepper to taste
1/4 tsp sea salt
oregano
In a bowl mix in tofu, onion, and tomato, drain excess. Add quinoa, mix well and add whole oats, adding in more if necessary. Add salt, pepper and oregano.
Preheat oven to 350º F.
Grab mixture and shape into patties and place on a cookie sheet covered with parchment paper.
Bake for 20 minutes or until are golden brown.
Per serving app 100 gr
Cal: 189.3 P: 7.7 F: 4.3 Cb: 19.9
VEGAN TOFU AND CHICKPEA PATTIES
2 servings
100 gr cooked chickpeas
50 gr thinly sliced tofu
50 gr finely diced mushrooms
½ chopped small onion
2 tbsp whole oat (if necessary)
½ teaspoon turmeric,
½ teaspoon ginger
½ teaspoon oregano
pinch of salt
pinch of ground black pepper
pinch of nutmeg
little olive oil
Spray a little olive oil to a nonstick skillet and sautee onion and mushrooms, keep stirring about 5 to 7 minutes and now add tofu cooking a few more minutes.
Mash chickpeas with a fork or a processor and place in a mixing bowl. Add onion mixture, turmeric, ginger and oregano. Season with salt, pepper and nutmeg. Stir well. If necessary, add whole oats to achieve desired consistency. Form patties using your hands and place on a cookie sheet lined with parchment paper.
Preheat oven at 360ºF and bake for 15 minutes. Flip patties and bake for another 10 minutes until sides have turned golden brown and crisp.
Per serving
C: 263.1 P: 13.7 F: 5.2 C: 37.6