Vegetarian and Vegan Options

 

Are you a fitness enthusiast, athlete, or just someone looking to boost your protein intake while staying true to a vegetarian or vegan lifestyle? You’ve come to the right place! At vitality ventures we’re dedicated to showing you how easy and delicious it can be to meet your protein goals without animal products. 

1. Vegetarian Enchiladas

Ingredients

Serves 4 

• 1 tsp olive oil and 2 onions chopped
• 280g carrots, grated
• 2-3 tsp chilli powder (mild or hot, according to your taste)
• 2 x 400g cans chopped tomatoes
• 2 x 400g cans pulses in water, drained (we used mixed beans and lentils)
• 6 small wholemeal tortillas
• 200g low-fat natural yogurt
• 50g extra-mature cheddar cheese (or veg alternative), finely grated

(BBCgoodfood.com)

Nutrients

430 calories and 23g of protein per serving

Instructions

• STEP 1

  Heat the oil in a large frying pan. Cook the onions and carrots for 5-8 mins until soft – add a splash of water if they start to stick. Sprinkle in the chilli powder and cook for 1 min more. Pour in the tomatoes and pulses and bring to the boil. Turn down the heat and simmer for 5-10 mins, stirring occasionally, until thickened. Remove from the heat and season well.
• STEP 2

  Heat grill to high. Spread a spoonful of the bean chilli over a large ovenproof dish. Lay each tortilla onto a board, fill with a few tbsp of chilli mixture, fold over the ends and roll up to seal. Place them into the ovenproof dish. Spoon the remaining chilli on top.
• STEP 3

  Mix the yogurt and grated cheese together with some seasoning, and spoon over the enchiladas. Grill for a few mins until the top is golden and bubbling. Serve with a green salad.

• 
  

2. Vegan Red lentil pasta with creamy tomato & pepper sauce

Ingredients

Serves 2 

150g red lentil fusilli

2 handfuls of rocket

For the sauce

60g unsalted, unroasted cashews

1 large garlic clove, roughly chopped

1 large roasted red pepper (in red wine vinegar) from a jar, drained, any seeds removed

4 sundried tomatoes

8 large basil, roughly chopped

Nutrients

538 calories and 30g of Protein per serving

Instructions

STEP 1

First, make the sauce. Put the cashews and garlic in a bowl, then pour over 125ml boiling water and set aside for 5 mins. Meanwhile, put a large pan of water over a high heat. When the water is boiling rapidly, tip in the pasta and a little salt, stir once, then continue to boil for 8 mins, or following pack instructions, until the pasta is softened but still retains some bite.

STEP 2

Meanwhile, add the roasted pepper and sun-dried tomatoes to the bowl with the cashews, garlic and water, then whizz with a hand blender or in a food processor to make a smooth, creamy sauce. Stir through the basil and season with black pepper.

STEP 3

Drain the pasta, mix with the sauce in a large bowl, then divide between two bowls and add a handful of rocket to each.