Vegan | with Gluten & Soy Alternatives

I have been wanting to prepare this recipe for such a long time!

If you want to know a different way to prepare tofu than how you usually do, this is your lucky day because today on VeggieJeva, you’ll learn how to prepare Japanese-style Tofu Katsu and a delicious curry sauce on the side.

What is Katsu?

Katsu カツ is a Japanese word that means: cutlet. Traditionally, this style of cooking consists of breaded, deep-fried pork or chicken cutlet. It’s almost always accompanied by a sauce like teriyaki, yakisoba, or curry, which enhances the flavors of the dish.

Veganizing it

This recipe is surprisingly simple to veganize. You can achieve it by switching the traditional meat for tofu, choosing vegan-friendly panko, and leaving the eggs out of the batter. Everything else is vegan, including the curry sauce, which we’re going to make with onions, carrots, garlic & coconut cream. 

The Dish

I love this recipe because it gives the tofu a whole different way to enjoy it! Ingredients such as panko, keep this dish authentic since it’s a type of Japanese breading. This helps give the tofu a very unique and tasty texture. 

Along with the tofu katsu, we’re making a hearty veggie curry sauce, that’s going to help elevate the flavors of the tofu. Serve on of a bed of rice, and top with sesame seeds & scallions. I’m sure you will enjoy it!

Gluten-free & Soy-free alternatives have been included in the recipe notes. 

3 Ways to Cook the Tofu Katsu

The recipe is written using the frying method, but that may not be the preferred choice for everyone. You can also bake it, but keep in mind that it’ll take a bit longer. The air-frying method is the one that uses less oil; you can choose to not use any oil at all, but the end result won’t be as crispy. 

Below are the instructions for each method:

1. Fried: for this recipe, I did a shallow pan-fry. Although not the healthiest option, it’s the option that gives you the crispiest results. You’ll find the method written into the recipe.
2. Baked: Pre-heat oven to 425°F (220°C). Place battered cutlets on a greased baking sheet pan. Bake for about 25-30 minutes or until golden brown; flip halfway through. When ready, remove from the oven and, if desired, sprinkle some salt on each.
3. Air fried: Set the air-fryer to 390°F (200°C). Lightly grease the inner basket with oil, place the battered tofu, and cook for about 20 minutes or until crispy.

Pin Print

Crispy Tofu Katsu Curry

Rating: 5.0/5

( 1 voted )

Serves: 4 Prep Time: 20 minutes Cooking Time: 20M 20M Nutrition facts: 200 calories 20 grams fat

Ingredients

Tofu:

• 1 block extra firm tofu
• Seasonings to taste: salt, black pepper, onion & garlic powder
• ½ cup all-purpose flour 
• 2 tsp cornstarch 
• 1 tsp baking powder 
• ½ cup water (room temperature)
• 1 cup vegan-friendly Panko (or more as needed)
• Neutral oil, for frying 

Curry Sauce:

• 1 tbsp olive oil (or avocado oil)
• ½  yellow onion, diced 
• 2 medium-sized carrots, chopped
• 3 garlic cloves, minced
• ½  tbsp curry powder
• 1 tbsp plain flour
• 1 ¼ cups vegetable stock
• 2 tbsp coconut cream, from the surface of a can of coconut milk
• Seasonings to taste: salt, black pepper, onion & garlic powder, and paprika

Serving:

• Jasmine (or white) rice
• 1 scallion (green onion), chopped
• Black sesame seeds

Procedure

Tofu:

1. Drain water from the tofu and then wrap it in a cloth or paper towel. Place a heavy flat surface on top of each and leave until water has been drained out. Note: if you have one, you can also use a tofu press.
2. Slice tofu into 4 square cutlets, by cutting through the middle and then cutting in half those two pieces. But depending on the thickness of your tofu, you may only be able to slice one tofu into 3 cutlets.
3. Prepare the batter by mixing the flour, cornstarch, baking powder, seasonings, and water. On another plate, add the panko.
4. Heat the oil in a frying pan.
5. Dip each tofu cutlet in the batter then coat into the panko.
6. Once the oil is hot, add in the tofu. Fry for around 6-8 minutes over medium heat until golden brown; flip halfway through.
7. When ready, remove from oil and let them drain on a paper towel-lined plate. If desired, sprinkle a little bit more salt on top.
8. Let cool for 10-15 minutes to maintain the crispness. 
9. See above, in the post, for baking and air-fried methods. 

Curry Sauce:

1. To a saucepan,  add olive oil, onions, carrots & garlic, and cook for about 8 minutes on medium-low heat.
2. When the onions become translucent, add curry powder and flour to the pan; and fry for 1 minute, stirring frequently.
3. Pour in the veggie stock, bring the sauce to a boil. Season to taste with salt, black pepper, garlic & onion powder, and paprika. 
4. Reduce heat and simmer for 10-15 minutes, until the carrots are soft. Then stir the coconut cream into the sauce. 
5. Remove from heat and set aside.

Serve:

1. Take the tofu katsu cutlets and slice them into pieces. 
2. In a bowl or plate, serve rice, curry sauce, and top both with the Tofu Katsu slices. 
3. Sprinkle chopped scallions and sesame seeds on top, and ENJOY!

Notes

1. Gluten-free: switch all-purpose flour with chickpea flour, and the panko for a gluten-free & vegan one. 
2. Soy-free: Alternatively to tofu, you could use eggplant or seitan (gluten).
3. Coconut cream: substitute for cashew cream by blending equal parts cashews & water. 
4. Leftovers: Store the tofu in an airtight container, and reheat either in an air fryer or toaster oven. Store the curry sauce in an airtight container as well. Both will last in the fridge for about 4 days. 

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Vegan| Gluten Free | Soy-free

Packed with powerful antioxidants, fibers, plant-based proteins, and most importantly, no added sugars, this smoothie is guaranteed to satisfy your sweet tooth while still being completely healthy. This is my favorite breakfast smoothie for several reasons: 1. Chocolate (obvs), 2. Keeps me full for a really long time, and 3. (I think) Cherries are my favorite fruit.

I think I don’t acknowledge cherries as much on my blog because they’re really hard to find here; I mean, I haven’t seen them in bulk in over a year. I would honestly prefer buying them in bulk, pitting them, and then freeze them. For now, I’m sticking to buying them frozen.

Now I would have this smoothie every day, but I kind of don’t want to ruin its magic, so I only have it on the weekends. And by magic I mean it’s richness and heavenly creaminess. I find it to be a super filling, gives me tons of energy, and it keeps my chocolate craving in check. For me, it works amazingly well as a breakfast, but it can also work as a healthy snack, for a post-workout boost or good-night meal.

For this smoothie, I used frozen bananas as a base for natural sweetness and it also gives it the creamy texture. I also used frozen cherries, raw cacao powder, chia seeds and cacao nibs, that enriched the smoothie with antioxidants, vitamins, and minerals.

Notes:

• Want more nutrition? Try adding ¼ cup of oats.
• Want less chocolaty flavor? Just add 1 tbsp of cacao powder instead.
• Want more heavenly creaminess? Add 2 bananas instead of  1½.
• Don’t like the banana flavor? Switch for your favorite vegan vanilla ice cream!

Pin Print

Choco-Cherry Vegan Shake

Rating: 5.0/5

( 1 voted )

Serves: 1-2 Prep Time: 5 Minutes Cooking Time: 5 Minutes 5 Minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 ½ frozen bananas
• ½ cup frozen cherries
• 1 cup of plant-based milk of choice (I use coconut milk)
• 2 tbsp cacao powder
• 1 tsp chia seeds
• 1 tsp cacao nibs
• Chocolate sauce: melt ½ tbsp of coconut oil + 1 tbsp cacao powder + 1 tsp maple syrup

Procedure

1. Blend all of the ingredients together until smooth.
2. Mix the chocolate sauce ingredients and add some to the bottom of your smoothie glass.
3. Pour the shake to the glass, and ENJOY!

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When you leave feedback it helps me improve and grow, leave me a comment below!

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All images & content are protected. Please do not use my images or content prior to permission. If you want to republish this blog post, please link back to this post. Thank you for supporting VeggieJeva!

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Vegan | Gluten-free

#VeganizedPuertoRican is BACK! In the USA, people usually slater buffalo sauce in their chicken dip and call it a day. We don’t do that here, in Puerto Rico is all about the herbs & spices. I grew up seeing this dip at family gatherings, parties, school/university activities, beach days & work events. I used to love it so much that when I went vegan, my mom made a version with soy ground. Little did we know, that jackfruit would do the trick to make it fully authentic. This Vegan Chicken Dip is nothing but delicious1

This appetizer is traditionally made with chicken (obvs!), cream cheese, garlic, onion, parsley & red bell pepper. With only two ingredients being non-vegan, it ended up being super easy to veganize.

Just swap out the chicken for jackfruit & the cream cheese for vegan cream cheese!

Here’s how I make the Vegan Chicken Dip:

This is a video done in collaboration with 623 Foodie Studio, see it here.

Pin Print

Vegan Chicken Dip

Rating: 5.0/5

( 1 voted )

Serves: 4-6 Prep Time: 30 Minutes Cooking Time: 10 Minutes 10 Minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 (15 oz) can or 2 cups of jackfruit, drained & rinsed
• ¾  cup vegan cream cheese, softened
• ½ red bell pepper, chopped
• ½ cup white or red onion, chopped
• ½ tsp garlic powder
• ½ tbsp nutritional yeast
• Salt & pepper to taste
• Splash of white vinegar (or ½ lemon juice)
• A handful of parsley flakes

Procedure

1. Drain jackfruit, rinse well & place in water for about 20 minutes. This allows the jackfruit to soften up & release any brine that’s left from the can.
2. Drain jackfruit, and remove seeds. Set jackfruit aside.
3. To a food processor, add the vegan cream cheese, red bell pepper, garlic powder, nutritional yeast, and salt & pepper. Blend until the bell pepper is completely combined.
4. Blend in the jackfruit, chopped onion & parsley.
5. Serve with multi-grain chips, carrot, or celery sticks, and ENJOY!

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Vegan | Gluten-free | Soy-free |

Dr. Praeger’s products were provided to facilitate this post. See below for more details.

Dr. Praeger’s dropped a new meatless product line: Pure Plant Protein. The created flavorful soy-free plant-based burgers, breakfast sausage and chickenless tenders that deliver a great texture, 10g of plant-based protein & loads of fiber with all the veggies and clean ingredients for which the brand is known. All while being soy and gluten-free!

For years I’ve been a Dr. Praegers stan, their veggie burgers are the only frozen veggie burgers that I’ve bought for years. That’s why, when the opportunity to work with them was presented, I didn’t think it twice. However, instead of going with a burger, I decided to challenge myself into creating a meal with their plant-based tenders.

Hence: Caesar Salad Tacos! Which has become my favorite quick lunch lately? Years ago, I used to love caesar salad; I would go to Costco just to get their huge bowls. That love quickly went away when I started transitioning to veganism and figured out what is actually in a caesar dressing: SO MUCH JUNK. However, a couple of weeks ago, I found Vegan Caesar by Follow Your Heart at my local supermarket. This drove me to create these tacos, but with a twist!

I used lettuce from my grandmother’s garden, roma tomatoes, plantain croutons, red onions Dr. Praegers Classic Chick’n Tenders & vegan caesar dressing. If you can’t find the vegan caesar or if you feel like making your own, here’s a foolproof caesar dressing recipe.

Pin Print

Vegan Caesar Salad Tacos

Rating: 5.0/5

( 1 voted )

Serves: 1-2 Prep Time: 5 Minutes Cooking Time: 10 Minutes 10 Minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 2-4 whole-wheat tortillas
• 3 Dr. Praeger's Classic Chick’n Tenders
• ½ cup cherry tomatoes, sliced
• 1 cup lettuce, chopped
• ⅓ cup red onion, chopped
• Vegan croutons of choice
• Vegan caesar salad dressing
• Optional: vegan parmesan

Procedure

1. Cook the tenders according to instructions on the package.
2. While the tenders are cooking, warm up your tortillas on a pan.
3. When the tenders are done, slice each piece in half & group the pieces in three.
4. Assemble your tacos & top with dressing & croutons. Enjoy!

Disclosure: This recipe was created in partnership with Dr. Praegers. All thoughts and opinions are my own. It’s content like this that helps me keep this site running to provide the vegan recipes you see every week.

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

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Vegan | Gluten-free | Soy-free 

I’m often asked what I pack for lunch when I meal prep. My answer? Portable and easy meals! Always go simple, with minimal meals that are easy to carry when you’re on the go. Today, I bring you a classic: Garden Chickpea Salad. You can have this with some multigrain chips, or as my favorite, a sandwich; this is essential for heading off to school or work for the day.

This Garden Chickpea Salad is an easy, satisfying, and delicious vegan alternative to the usual non-vegan sandwich fillers. It’s so refreshing and flavorful, that it puts every tuna or chicken salad ever made put to shame.

With easy to find (& grow) ingredients, you can make an entire week worth of lunch for just under $10 in just 15 minutes! However, this Garden Chickpea Salad offers endless possibilities; you can easily customize this recipe by using other veggies, herbs & spices, and dare I say berries (?), that you might already have in your kitchen.

Pin Print

Garden Chickpea Salad

Rating: 5.0/5

( 1 voted )

Serves: 2 Prep Time: 15 minutes Cooking Time: 5 Minutes 5 Minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 ½ cup Chickpeas, rinsed & drained
• ½ cup shredded carrot
• 2 stalks celery, finely diced
• ½ red onion, finely diced
• ½ cup bell peppers, chopped
• ½ cucumber, chopped & seeded
• ¼ cup Vegan Mayo (I used Just Mayo)
• Juice of ½ lemon
• Salt & pepper, to taste
• Garlic powder, onion powder, & paprika, to taste

Procedure

1. Drain and rinse your chickpeas and add them to a large bowl. Roughly mash the chickpeas with a potato masher or fork. I like to leave some chunks of the chickpeas in there.
2. Add the carrot, celery, onion, bell peppers & cucumber and mix well. NOTE: remember to remove the center of the cucumber (seeds & gooey part), otherwise after a couple of days there will be some liquid in your salad.
3. Mix in the vegan mayo, as well as the herbs, spices & lemon juice.
4. Serve with some multigrain chips or as a sandwich, and ENJOY!

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When you leave feedback it helps me improve and grow, leave me a comment below. If you have Pinterest, you can find me here and Pin the following picture, if you like!

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Vegan | Gluten-free | Soy-free

Brownie Batter for breakfast? Yes, please!

Recipes for overnight oats are all over Pinterest!  They all look so good, but it became necessary for me to create my own chocolaty recipe. Plus with juggling grad school, work and my internship, weekday breakfasts can be rough. Breakfast to-go & rush out the door.

So what I do is, I prepare a huge bowl of them on Meal Prep Sunday’s, and have it for through the week. It’s amazing, and I even got my mom on the bandwagon.

Prepare this oatmeal and let it rest throughout the night; You’ll be waking up with a breakfast dessert! The best part? There’s no need to cook and has simple ingredients such as: cacao powder, oatmeal, and plant-based milk. Serve with bananas, peanut butter and/or chocolate chips, to add more decadence. Obviously, this recipe is for 1 serving, but you can easily quadruple it to have a bigger serving.  

*this recipe was originally published on Poliniza’s Blog in spanish, click here to see.

Brownie Batter Overnight Oats

Ingredients:

• ½ cup of oatmeal
• ¾ cup of plant-based milk of choice
• 1 tablespoon of chia seeds
• ⅓ cup of raw cacao powder
• Preferred sweetener (to taste): date syrup, maple syrup or agave nectar
• 1 teaspoon pure vanilla extract
• ¼ teaspoon of salt

Process:

1. Add all ingredients to a bowl and mix well with a spoon.
2. Refrigerate in a glass container or container with lid, and place in the refrigerator overnight.
3. Serve with bananas, berries, peanut butter and/or chocolate chips, and enjoy!

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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Vegan | Gluten-free | Soy-free

It’s no secret that I’m a coffee lover, but I also don’t mind a good tea every now and then. Especially these last couple of days that have been so warm here, coffee is a no-go. Plus, St. Patricks Day is just around the corner, which gave me the perfect opportunity to make a green recipe!

Sometimes I go through these weird phases where my body just doesn’t want coffee. When that happens, I start my day off with my homemade, matcha that I can bring to work; on my off days, I treat myself to iced matcha. It’s so amazing because it gives you energy, speeds up your metabolism and even helps relieve anxiety. I love it because it keeps me energized all day long without the afternoon crash. It’s also super simple and only takes a couple of minutes to make.

Facts & Benefits of Matcha:

• One serving of matcha tea is the nutritional equivalent of 10 cups of regularly brewed green tea
• Boosts metabolism and burns calories
• Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea.
• Calms the mind and relaxes the body, yet it enhances mood and aid in concentration
• Detoxifies effectively and naturally

What kind of matcha am I using? Lately, I’ve been loving Karibe Kombucha’s Matcha Powder Brain Boost; which was gifted to me by one of my coworkers. However, here are some other brands that I love:

• Haru No Ko Matcha
• The Matcha Reserve
• DōMatcha

Notes:

• For this recipe and immersion blender works best.
• Want to make this faster? Skip all of the steps, add everything to a blender, and you’ll have a frappe.
• Cocktail? Instead of milk, use Almond Milk Irish Cream!

Recipe: Mint & Rosemary Iced Matcha

Ingredients:

• 2 tsp matcha
• 8 oz water
• 8 oz plant-based milk of choice
• Sweetener of choice, to taste
• Fresh rosemary
• Fresh mint
• Ice

Procedure:

1. Boil the water, with the rosemary & mint, to make tea.
2. Strain the tea, set herbs aside.
3. Using a whisk, a blender or immersion blender, mix the matcha with the hot water until there are no more dry lumps.
4. To the matcha mix, add your sweetener of choice. Set aside and allow to cool.
5. Using a whisk, a blender or immersion blender, froth the milk until foam starts to appear.
6. Add ice to a glass, and pour over the matcha, followed by the milk.
7. Garnish with herbs, enjoy!

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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Vegan | Gluten-free | Soy-free

Keeping up with this month’s theme (protein), today we have Omelette aux Pois Chiches, the vegan version of Omelette du Fromage. Lol.

This chickpea omelet with spinach, onions & bell peppers is officially my new favorite homemade brunch,  that I think I’ll be enjoying probably all month long. This recipe is simple to make and you can add all of your favorite veggies like mushrooms, peppers, spinach, or onions, tomatoes & green onions.

Chickpea flour has proven to be rich in protein, iron & fiber, and also to be the perfect flour in terms of texture & taste. It’s also extremely versatile and you can add whatever seasoning or herbs you want into the batter. And for added nutritional value, try filling these up with these veggies:

• Onions
• Bell peppers
• Spinach
• Mushrooms
• Tomatoes
• Green onions
• Vegan cheese
• Cilantro Sauce by Good Foods
• Vegan Cheese, like this one by VioLife

What else can I do with chickpea flour? Try adding chickpea flour to various recipes that call for regular flour, like in my Jackfruit Chicharrones. It’s gluten-free, vegan and nutrient-packed; and you can change it up by changing any seasoning.

Notes:

• A nonstick pan works best for this recipe.
• When flipping the omelet, loosen up the bottom with a spatula before so it doesn’t stick and break.
• You can also mix the dry ingredients ahead of time and keep in in a sealed jar. When you’re ready to make omelets, you just need to liquid and veggies.
• Try every seasoning, except curry powder, it will turn your batter red as soon as it hits the pan. This was my first try at this recipe.

Recipe: Chickpea Omelet

Servings: 2-4

Ingredients

Batter:

• 1 cup chickpea flour
• 1 cup plant-based milk or water
• 1 tbsp nutritional yeast
• 1 tsp onion powder
• 1 tsp garlic powder
• Salt & pepper to taste
• Non-stick spray

Veggies (about ¼ cup of veggies per omelet):

• Spinach
• Onions
• Green onions
• Bell peppers
• Mushrooms

Procedure:

1. Mix chickpea flour, with all of the ingredients in a bowl (except non-stick spray), and whisk until there are no lumps. You want the texture to be like pancake batter.
2. Chop up the veggies you want to add to your omelet.
3. Heat up the pan to med-low heat, and spray with nonstick spray
4. Pour batter into the hot pan, top with veggies, and cook for about 5 minutes over medium heat until the top of the omelet no longer looks wet.
5. Carefully flip the omelet to the other side and cook for 3-5 more minutes until it is no longer soft in the middle.
6. When able to, gently fold over one side to cook another minute. Cover with a lid and turn off the stove and allow to steam for 5 minutes.
7. Serve, garnish with tomatoes, minced onion, sliced avocado, greens & your favorite sauce.
8. Enjoy!

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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To carry out a healthy and balanced diet in all the senses is a very feasible reality for the vegan people. This balance comes together with the combination of nutrients, especially three macronutrients, one of them being Protein. Believe it or not, Vegans and Vegetarians are still under fire from the protein hype, due to the common misconception that protein is only obtainable from animals. Thankfully, this view is becoming increasingly outdated, but people still have questions about plant-based protein sources.

What’s protein?

Protein needs little to no introduction. You likely already know it as one of the three major macronutrients that make up your diet (the other two being fat and carbohydrates).

Pro·tein /ˈprōˌtēn/

noun

1. any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

So basically, protein is considered the building block of life and is found in every cell of the body. Proteins play a role in:

• Transporting molecules throughout the body
• Helping repair cells and make new ones
• Protecting the body from viruses and bacteria
• Promoting proper growth and development in children, teenagers, and pregnant women

Information from: Everyday Health

How much protein do I need?

The Academy of Nutrition and Dietetics recommend a daily protein intake of 0.8 grams of protein per kilo of body weight. About 60 grams of protein for a person who weighs 165 pounds. People aiming to build muscle, pregnant or nursing women, and older adults may need more protein consumption; consult with your health specialist.

Plant-based protein vs. Animal protein

Plant-based protein has been shown to be much more beneficial to the body than animal protein. This is because it also contains healthy combinations with carbohydrates, fiber, vitamins, and minerals, making it the “package deal” of foods.

Animal protein, on the other hand, lacks of fiber, is high in fat and cholesterol, which leads to poor digestive health, weight gain, and cardiovascular disease. Animal protein also comes with an increased cancer risk due to their higher proportions of essential amino acids which causes our bodies to produce higher levels of the hormone insulin-like growth factor, leading to cancer growth. One of the proteins found in dairy, casein, is also strongly linked to several types of cancer.

So as you can see, animals are not the best sources of protein. On the other hand, there are so many plant-based meats, milks and other foods derived from plants that are high in protein, incredibly delicious and so healthy that you will not even want to eat animals, eggs or milk.

“Where can I get my protein?”

There is protein in almost everything. For example, a boring bagel has 10 grams of protein, seriously, google it! Vegans and Vegetarians don’t need to worry about where they’re getting their protein or whether they’re getting enough because it can be found in every single whole plant food. Yep, that’s right; even those fruits and veggies you’re eating contain some grams of protein.

Grains and legumes are good sources of proteins of vegetable origin. Seitan, made with wheat gluten contains more protein per gram than beef and pork. The same happens with other foods rich in plant proteins such as tempeh and tofu.

Retrieved from: https://www.arespectfullife.com/2017/08/11/vegan-fit/

Types of plant-based protein:

1. Soy (in its different forms): Whole soy products are among the richest sources of protein in a plant-based diet. These are products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products. The protein content varies with how the soy is prepared:
   • Edamame beans (immature soybeans) can contain 8g of protein per ½ cup
   • Firm tofu (soybean curds) can contain about 10g of protein per ½ cup
   • Tempeh can contain about 15g of protein per ½ cup
2. Seitan: A complete protein made from mixing wheat gluten with various spices. The high gluten content means that it should be avoided by people with gluten intolerance.
3. Grains & Legumes:
   • Legumes: They can contain plenty of protein, fiber, and key nutrients, including iron and potassium, when cooked, they can contain 8g of protein per ½ cup.
   • Grains: are super versatile, some may contain around 7g per ½ cup.
   • Quinoa: Surprisingly enough, quinoa is a grain with high protein content, when cooked, it can contain 8g of protein per cup.
4. Nuts & Seeds:
   • Peanuts: They’re protein-rich, full of healthful fats, and may improve heart health. They contain around 20g of protein per ½ cup.
   • Almonds: They offer 16g of protein per ½ cup, and a good amount of vitamin E, which is great for the skin and eyes.
   • Walnuts: These offer about 15g of protein per ½ cup, and full of healthy fats & fiber.
   • Cashews: You’ll get roughly 18g of protein per ½ cup of cashews, as well as magnesium, potassium, iron, and zinc.

   • Chia seeds: These are a complete source of protein that contains 2g of protein per tablespoon, they’re also rich in fiber and heart-healthy with Omega-3 fatty acids.
   • Hemp seeds: Similarly to chia seeds, hemp seeds are a complete protein. They offer 5g of protein per tablespoon.
   • Nut butters are also rich in protein with 8g per tablespoon, depending on which nut butter.
5. Leafy greens: Many dark-colored, leafy greens. Eaten alone, these foods are not enough to meet daily protein requirements, but when combined with other protein-rich foods.
   • Broccoli: a single stalk of broccoli contains about 4g of protein
   • Spinach:
   • Kale offers 2g of protein per cup
6. Mushrooms: 5 medium mushrooms offer 3g of protein
7. Potatoes: A large potato offers 8g of protein per serving, they’re also high in other nutrients, such as potassium and vitamin C.
8. Spirulina: This is blue or green algae that contain about 8g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins like B12.
9. Bread: Ezekiel Bread is a nutrient-dense alternative to traditional bread that offers 4g of protein per slice. It is made from barley, wheat, lentils, millet, and spelt.

Information retrieved from Healthline

The post “Dude, Where Do You Get Your Protein?” appeared first on VeggieJeva.

Vegan | Gluten-free | Soy-free

Welcome to March! This months topic is… drumroll, please… Plant-based Protein!

And before you say “SNOOZE FEST”, protein is still, believe it or not, a very controversial topic in 2019. Why you may ask? Well because apparently Google does not exist, and most people still believe that the human suggested protein intake is a billion grams per day when in reality it’s just about 56g. Also, there’s a lot of misinformation out there about where you can find plant-based protein and the different types, as part of this months topic.

Let’s get on to this recipe!

Here’s another Veganized Puerto Rican: Vegan Chicharrones de Pollo (improper translation: chicken chicharrones???) HOW IS THAT POSSIBLE??? We’ll get into that in a sec.

I have come to the conclusion that the definition of comfort food is vegan junk food; fried, full of flour, and salty! All within balance Also, that jackfruit is the BOMB for veganizing Puerto Rican food, which is why it has become a staple in my kitchen.

Here’s another Veganized Puerto Rican for you: Vegan Chicharrones de Pollo. But, what are Chicharrones de Pollo? Basically, crispy fried chicken bites, that are very popular in Puerto Rico, you can find them anywhere where traditional food is served. So how do we veganized this? With Jackfruit of course!

Just like in my Vegan Bacalaitos recipe, it’s all about the marinade; this is what’s going to give it the “chicken” flavor. And the crispness comes from the batter. At the beginning of the post I was talking about types of vegan protein, so I decided to incorporate Chickpea flour to the batter as a form of adding protein to this recipe! Also, Chickpea flour combined with gluten-free bread crumbs makes this recipe completely gluten-free.

411 on Chickpea Flour

Chickpea flour, also known as garbanzo bean flour or besan, is made from ground, dried chickpeas. Unlike all-purpose flour, chickpea flour is high in protein, fiber and micronutrients, while being low in carbohydrates and calories. Half a cup of chickpea flour can contain 11 grams of protein, 5 grams of fiber, and nutrients like iron, magnesium, and zinc.

For more information visit: Chatelaine

These go well with tons of sauces: hot sauce, bbq sauce, mustard, ketchup, you name it! But I decided to go the traditional route and make mayoketchup, using vegan mayo of course. Also, pair these up with some fried plantains, tostones de pana, or even better mofongo!

Notes:

• If you don’t have a gluten-free restriction, or can’t find gluten-free panko crumbs, you can use regular vegan-friendly panko. Works just as well.
• Also, you can use regular flour, but you’ll take away the protein portion of the recipe.
• You can make this recipe two ways: fried or baked. I went ahead and tried both of these methods out for you, and to be honest, the fried version is so much better and crispy.

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Vegan Chicharrones de Pollo

Rating: 4.3/5

( 10 voted )

Serves: 1-2 Prep Time: 15 minutes Cooking Time: 40 minutes 40 minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 2 cans young green jackfruit in brine, rinsed
• vegetable oil, for frying

Seasoning:

• ½ tbsp smoked paprika
• ½ tbsp onion powder
• ½ tbsp garlic powder
• ½ tbsp parsley
• ½ tbsp cumin
• 1 tsp turmeric
• Salt & pepper to taste

Batter:

• 1 cup chickpea flour
• 1 cup plant-based milk of choice
• ½ tbsp onion powder
• ½ tbsp garlic powder
• ½ tbsp parsley
• Salt & pepper to taste

Crisp:

• 1 cup panko bread crumbs, gluten-free or regular

Mayoketchup:

• Equal parts of vegan mayo & ketchup
• 1 tbsp garlic, blended

 

Procedure

1. Preheat the oven to 350 F and line a baking tray with baking paper.
2. Drain and rinse the jackfruit, then slice each piece into bite-sized pieces and remove the seeds without breaking the pieces.
3. Then add to a mixing bowl along with all the ingredients for the seasoning and stir until fully combined.
4. Transfer the jackfruit to the lined baking tray and bake for 15 minutes, turning the jackfruit pieces halfway through.
5. Meanwhile, combine the batter ingredients in a separate mixing bowl until smooth and runny; you want pancake batter consistency. Set aside.
6. Next, add a few tablespoons of the panko bread crumbs.
7. Then place a frying pan on medium-high heat and pour enough vegetable oil in so that the oil is 1 cm deep. Once the jackfruit has finished baking, test the oil is hot enough by dropping a small amount of the batter into the pan. If it sizzles it is ready for the jackfruit.
8. Dip the jackfruit pieces in the batter, then roll in the panko until fully covered. Place in the hot oil and fry until crispy and golden brown on each side. Place on kitchen towel to soak up the oil.
9. Baking Instructions: Crank up the oven heat to 450 F. Line the baking tray with a new parchment paper. Drop the jackfruit in the batter and roll in the panko bread crumbs. Place on the baking tray, leaving space in between pieces. Bake for 15-20 minutes or until golden brown.
10. Mayoketchup: add all ingredients in a small mixing bowl, and mix until fully combined.
11. Serve with your favorite side & dipping sauce, and enjoy!

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