The vegan diet can promote the health of the body and, when well balanced and distributed, can also be beneficial for those who want to gain muscle mass. Replacing animal protein with vegetable protein, this type of diet combines fruits and vegetables rich in nutrients that help provide the body with energy and boost muscles.
Therefore, check out 6 tasty recipes without animal ingredients to include in your diet and increase muscle mass gain!
Chickpea muffin with sesame seeds
Ingredients
- 2 cups of boiled chickpeas;
- 6 tablespoons of water
- 1/2 teaspoon of cumin powder
- 1/2 teaspoon of smoked paprika
- 1 clove of garlic, peeled and crushed
- 1 onion, peeled and chopped
- 1 tablespoon of sesame seeds
- Salt and parsley to taste
- Wheat flour to bind
- Vegetable oil to grease
Preparation method;
In a blender, combine all the ingredients except the wheat flour and vegetable oil and blend until a homogeneous mass is obtained. Transfer the mixture to a bowl and gradually add the wheat flour until you have a smooth dough. Then, with the help of a spoon, take some of the dough and shape it into a ball. Repeat the process with all the dough and set aside. Place the balls on an oiled baking sheet and bake in a preheated oven at medium temperature until golden brown. Serve afterwards.
Banana pancake
Ingredients
- 2 tablespoons of palm oil
- 1 onion, peeled and chopped
- 2 cloves of garlic, peeled and mashed
- 1 red bell pepper, seeded and sliced
- 2 tomatoes, seeded and sliced
- 4 ground bananas, peeled and sliced
- 400 ml of coconut milk
- 200 ml of heated vegetable stock
- Salt, ground pepper, coriander and parsley to taste
Method of preparation
In a saucepan, add the palm oil and heat over medium heat. Add the onion and garlic and brown. Add the peppers, tomatoes and plantains and sauté for 5 minutes. Add the coconut milk, vegetable stock, salt and black pepper and mix well. Cover the pan and cook for 25 minutes. Turn off the heat, sprinkle with coriander and parsley and serve afterwards.
Spinach cream
Ingredients
- Florets of 1 couve-flower
- 2 cups spinach leaves cut into thin strips
- 1 onion, peeled and chopped
- 2 cloves of garlic, peeled and crushed
- Salt, ground black pepper and olive oil to taste
- Water
Method of preparation
In a saucepan, place the cauliflower florets, cover with water, add salt and put on a medium heat to cook until tender. Turn off the heat, wait for it to cool, drain off some of the water and transfer the mixture to a blender. Blend until smooth and set aside. Fill a saucepan with water and bring to the boil over medium heat. Turn off the heat, add the spinach leaves for 2 minutes and drain, squeezing well to remove excess water. Set aside.
In a saucepan, add the olive oil and heat over medium heat. Add the onion and garlic and brown. Add the spinach leaves and sauté for 5 minutes. Turn off the heat, let it cool down, transfer the contents to a blender, add the cauliflower mixture and blend well. Then pour the cream back into the pan and heat over medium heat. Turn off the heat, season with salt and black pepper and serve.
Pumpkin purée
Ingredients
- 1/2 cabotiá pumpkin without seeds, peeled and cut into cubes
- 3 cloves of garlic, peeled and crushed
- 1 onion, peeled and chopped
- 100 ml of water
- Salt and olive oil to taste
- Water
Method of preparation
In a saucepan, place the pumpkin, cover with water and put on a medium heat to cook until tender. Turn off the heat, drain the water, let it cool and mash the pumpkin with a fork. Set aside. In another pan, add the olive oil and heat over medium heat. Add the onion and garlic and brown. Then add the mashed pumpkin and the water and stir until smooth. Turn off the heat and season with salt. Drizzle with olive oil and serve.
Avocado brownie
Ingredients
- 1/2 cup mashed avocado pulp
- 1/4 cup olive oil
- 1 cup wheat flour
- 1/2 cup cocoa powder
- 1/2 cup sugar
- 1/4 cup brown sugar
- 1 teaspoon baking soda
- 2 teaspoons lemon juice
- 1/4 cup chopped walnuts
- Salt to taste
- Oil for greasing
- Wheat flour for flouring
Method of preparation
In a bowl, add the avocado and olive oil and mix well. Set aside. In another bowl, add the flour, cocoa powder, sugar, brown sugar and baking soda and mix well. Gradually add the mixture to the avocado and stir to combine. Add the lemon juice and walnuts and stir to combine. Grease a baking dish with olive oil and flour it with wheat flour. Pour in the batter and bake in a preheated oven at medium temperature for 25 minutes. Serve afterwards.
Rice with vegetables
Ingredients
- 2 cups cooked brown rice
- 1 1/2 cups water
- 1 cup chopped green beans
- 1 red cabbage cut into strips
- 1 carrot peeled and grated
- 395 g corn-verde
- 3 tablespoons of olive oil
- 1 onion, peeled and chopped
- 1 clove of garlic, peeled and crushed
- 4 tablespoons of tomato sauce
- Salt and chopped greens to taste
Mode of preparation
In a saucepan, add the olive oil and heat over medium heat. Add the onion and garlic and brown. Add the vegetables and sauté for 5 minutes. Add the tomato sauce, rice and water and mix well. Cook until the vegetables are soft. Turn off the heat, season with salt and sprinkle with green peppercorns. Serve afterwards.
