"5 $5 High-Protein Vegan Meals (Quick & Easy! ) in 15 Minutes"

1. Vegan Chickpea Scramble

 

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1/2 tsp turmeric
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 tbsp nutritional yeast
• Salt and pepper to taste
• 1 tbsp olive oil
• Optional: Spinach, tomatoes, or any leftover veggies

Instructions:

1. Heat oil in a skillet over medium heat.
2. Mash chickpeas with a fork to create a scrambled texture.
3. Add turmeric, garlic powder, onion powder, nutritional yeast, salt, and pepper.
4. Toss in optional veggies and sauté until heated through.
5. Serve as-is, in a wrap, or over toast.

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2. Lentil and Veggie Stir-Fry

 Ingredients:

• 1 cup cooked lentils (or canned)
• 1 cup frozen mixed vegetables
• 2 tbsp soy sauce
• 1 tbsp sesame oil (or vegetable oil)
• 1 clove garlic, minced
• 1/2 tsp ginger powder
• Optional: Brown rice or noodles

Instructions:

1. Heat sesame oil in a skillet or wok.
2. Add garlic and frozen vegetables. Sauté for 5 minutes.
3. Stir in cooked lentils, soy sauce, and ginger powder. Cook for another 2 minutes.
4. Serve over rice or noodles.

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3. Tofu & Peanut Butter Wrap

Ingredients:

• 1 block firm tofu (crumbled)
• 2 tbsp peanut butter
• 1 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp sriracha (optional)
• Tortillas or wraps
• Optional: Shredded carrots, cabbage, or cucumber

Instructions:

1. In a pan, cook crumbled tofu until lightly browned.
2. Mix peanut butter, soy sauce, lime juice, and sriracha. Add to the tofu.
3. Warm tortillas and fill with tofu mix and veggies.

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4. Black Bean and Quinoa Bowl

 Ingredients:

• 1 cup cooked quinoa
• 1 can black beans (drained and rinsed)
• 1/2 cup corn (fresh or canned)
• 1/4 cup salsa
• 1/2 tsp cumin
• 1/2 tsp chili powder
• Optional: Avocado slices

Instructions:

1. Mix cooked quinoa, black beans, corn, salsa, cumin, and chili powder in a bowl.
2. Heat in the microwave or on the stove top.
3. Top with avocado slices if desired.

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5. Easy Vegan Protein Smoothie

 Ingredients:

• 1 frozen banana
• 1/2 cup silken tofu or vegan yogurt
• 1 cup unsweetened almond milk
• 2 tbsp peanut butter or almond butter
• 1 tbsp chia seeds or flaxseeds
• 1 scoop vegan protein powder (optional)

Instructions:

1. Blend all ingredients until smooth.
2. Enjoy as a quick breakfast or snack.