Healthy protein-power veggie dishes

Most people think that if you do not eat meat (pork, beef, lamb and eventually chicken) as the main source of protein you won’t get your necessary protein nutrients your body needs.

That is false.

So many vegetables and meat-replacement foods are high in protein and it doesn’t matter where you are taking your protein from as long as you are giving your body the right amount of protein it needs.

What you must do however is ensure you are taking the amount of protein from different sources to ensure a complete protein source for your body.

Here are 2 dishes which will help you achieve that!

The veggie burger

Veggie burger with spinach and pumpkin patty and stir fry spinach side.

The ingredients

  • 1 wholemeal protein bread roll with seeds
  • 1 x veggie patty made from spinach and pumpkin
  • brie cheese (2 slices)
  • half avocado
  • tomatoes
  • mustard
  • 100 grams fresh spinach

Cooking the burger

The veggie patty I didn’t make from scratch, I bought some frozen bags from a healthy, organic supermarket nearby where I live. I bought 2 packs: one with the spinach and pumpkin patties and the other one with beetroot and beans.

Spinach and pumpkin

spinach and pumpkin patty

Beetroot and beans

beetroot and bean patty

So all I had to do is

  1. Cut the avocado and slice the half in two
  2. Then, cut two slices from brie cheese [pick brie]
  3. Then slice one tomato
  4. Then slice the bread roll in two
  5. Then put the burger together:
      • Add patty first on second half
      • Spread a tea spoon (or two) of mustard on top of patty or spread it on the other half of the bread. I added it on the other half of the bread
      • Add the brie cheese
      • Add the avocado slice

healthy meatless burger

      • Then add the tomato slice
      • “Close” the burger with the second half of bread

veggie patty with avocado

As a side, because I didn’t have potatoes, I cooked some healthy spinach, stir fry. I dropped olive oil in the pan, washed the spinach and dropped it in the pan. Added salt, onion powder and mixed it.

Additionally I cut some green peppers.

Here is the result

veggie burger cook to smile

healthy lean and protein power vegetarian burger

Total grams of protein in this dish: 18 – 22 grams

The tuna salad

Tuna salad with boiled egg, avocado and stir fry spinach.

The ingredients

  • 125 grams tuna
  • half avocado
  • 2 x tomatoes
  • 1 x boiled egg
  • 100 grams fresh spinach

Cooking the salad

Well, putting it together really and cooking the spinach.

stir fry spinach cook to smile

Cooking the spinach is so easy: wash the fresh spinach leafs, drop them into the wok (I cooked them in the wok for this dish) add olive oil and fresh garlic, mix and let it stir.

That’s about it!

avocado spinach salad cook to smile

Add the spinach in the bowl, add the tuna meat then the half avocado (you can slice it if you want, I didn’t have to because it was soooo creamy), cut the boiled egg in half and drop the slices of tomatoes. Drizzle some parsley over tomatoes and some dressing of your choice: it can be some lime and a bit of olive oil or some soy sauce or it can be some fresh yoghurt!

boiling egg and tuna salad cook to smile

tuna salad cook to smile healthy eating

Total grams of protein in this dish: 30 – 34 grams

Which one would you choose?