Nri onye anaghị eri anụ na-atọ ụtọ, ma mgbe ụfọdụ ọ na-ahapụ ntakịrị ihe achọrọ. (Ị mara mgbe ị na-eri nnukwu efere nke veggies na-eche fabulous, na mgbe otu awa mgbe e mesịrị, ọ dị ka ị na-enwetụbeghị nri abalị? Ee, na.) Isi ihe bụ ibu elu na ma elu-protein Efrata dị ka agwa ma ọ bụ tofu na. veggies nke nwere fiber dị elu iji mee ka afọ ju gị n'etiti nri. Nke a bụ nri anaghị eri anụ nwere protein 36 maka nri ehihie na nri abalị nke ga-eme ka afọ ju gị, site na chickpea curry ruo falafel ruo chili anaghị eri anụ.
RETỤTA: Nri nri onye anaghị eri anụ iri atọ na ise nke ga-atọ ụtọ ogologo afọ niile
David Frankiel/Little Green Kitchen
1. Portobello na ube oyibo Quesadillas na Ime Anwansi Green Sauce
Chiiz, agwa na ube oyibo na-agbakwunye protein gram 16 na nri abalị a na-atọ ọchị. Ọ na-atọ ụtọ ịkekọrịta, mana anyị agaghị ata gị ụta ma ọ bụrụ na ịchọrọ idobe ya niile maka onwe gị.
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Foto: Liz Andrew/Styling: Erin McDowell
2. Chickpea na akwukwo nri aki oyibo curry
Chickpeas juputara na protein, na curry onye anaghị eri anụ bụ ụzọ na-eju afọ nke ukwuu iji kwụsị ụbọchị ahụ.
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Vegan n'ime ụlọ3. Vegan Lentil-Mushroom Burgers
Ihe burger veggie emere n'ụlọ na-akụda patty jụrụ oyi mgbe niile. Ụdị vegan a na-etinye ọtụtụ ihe dị mma, gbakwunyere protein dị gram 16 n'otu nri.
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Maria Siriano/The Probiotic Kitchen4. Ofe Miso Noodle na-eweghachi
Mgbe ị nọ n'ọnọdụ maka nri dị mfe mana ka na-achọ ka afọ ju gị, ofe a bụ maka gị. gram 11 nke protein na-esite na tofu cubes, ezigbo onye na-ata anụ na broth na noodles.
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Foto: Liz Andrew/Styling: Erin McDowell
5. Ata ahịhịa Tofu
Enwere ike ijere obere nri tofu ndị a n'elu salad dị ka isi ihe, n'akụkụ ihe ọ bụla mara mma ma ọ bụ gwakọta ya n'ime fry ma ọ bụ ofe kachasị amasị gị. N'ụzọ bụ isi, ọ bụ usoro nhazi protein juru n'ọnụ nke ị ga-eme.
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Chloe ụtọ6. Vegan Fiesta Taco Bowl
Ground seitan na tofu ude ude na-eweta ma protein na ekpomeekpo na efere taco a, nke onye anaghị eri anụ bụ Chloe Coscarelli kere.
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Foto: Liz Andrew/Styling: Erin McDowell7. Chili onye anaghị eri anụ otu ite
Otu ite, ọtụtụ protein. Nri a na-ewe ihe dị ka nkeji iri na ise iji kwadebe, ihe na-erughị otu awa iji sie nri yana obere oge iji rie nri.
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kedu ihe dị mma ọkpụkpụ chinaHelene Dujardin/ Akwụkwọ nri nri Vegan Keto dị mkpa
8. Vegan Keto aki oyibo Curry
Uzuzu protein nke vegan na-agbakwunye protein gram 18 na-eri nri na curry a siri ike ma mara mma.
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Obere Baker9. Anụ anụ anaghị eri anụ
Quinoa na agwa ojii bụ ntụpọ maka anụ na nhazi a. Na-eje ozi na meatballs na sanwichi, na pasta ma ọ bụ na efere ọka-ma emela ihere na cheese ma ọ bụrụ na ị bụ onye na-eri mmiri ara ehi.
Owuwe ihe ubi nke ọkara sie10. Otu-Pan Broccoli Chiiz Wild Rice Casserole
Osikapa ọhịa na-enwekarị protein na eriri, gbakwunyere na-eju afọ dị ka ọka ọ bụla ọzọ. Nke a dị mfe isi nkuzi bụ gooey, crispy na ụdị na-afụ ụfụ.
Owuwe ihe ubi nke ọkara sie11. Ahụ ike Tempeh Reuben
Ụdị anụ anaghị eri anụ nke Sanwichi juru n'ọnụ nke ama ama nke ahụ bụ, ka anyị kwuo ya, ka mma karịa O.G. (Tinye cheese ole na ole maka protein ọzọ.)
Ntụ ọka Yum12. Kọlịflawa Walnut anaghị eri anụ Taco anụ
Naanị mkpụrụ osisi walnuts na kọlịflawa ole na ole n'ime blender ma ị na-aga na-ejuputa taco anaghị eri anụ nke na-arụkwa ọrụ na burritos, salads na ndị ọzọ.
Oge A Kwesịrị Ekwesị13. Tofu esi nri na ihendori ahụekere
Akụkụ kacha mma gbasara uzommeputa a, ewezuga ọtụtụ n'ime ihe ndị nwere ntakịrị protein? Ọ dị nnọọ njọ vasatail. Enwere ike dochie akwụkwọ nri ndị ahụ, a pụkwara iji ihendori ahụekere maka itinye nri kama.
Kuki na Kate14. crispy Falafel
Ejiri chickpeas eme ya, falafel na-esi na oven ga-eju gị ngwa ngwa (nke bụ ihe ihere, n'ihi na anyị chọrọ iri ya ogologo ụbọchị dum).
Onye na-eri Almond15. Lentil Bolognese
Ọ dịghị ihe megide marinara, ma gịnị mere na ị gaghị ekwe ka ihendori obi a jupụtara na eriri na protein na-edebe ụlọ ọrụ spaghetti gị kama?
LAURA EDWARDS/Site na oven gaa na tebụl16. Skwọsh a ṅara n'ọkụ na tofu na soy, mmanụ aṅụ, chili na ginger
Nzọụkwụ kachasị mkpa bụ nke ọma na-agbanye tofu ya mere ọ na-akawanye crispy dị ka o kwere mee. Enwere ike ijere ya ozi dị ka nri akụkụ ma ọ bụ dị ka isi n'elu osikapa ọcha ma ọ bụ aja aja.
Nweta uzommeputa
Emily Morgan17. Ngwa ngwa na mfe oseose aki oyibo Black Bean ofe
Rie obi gị, achịcha Panera. Mmiri ara ehi aki oyibo na whirl na blender na-eme ka ofe a dị oke silky na ire ụtọ.
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kacha mma home usọbọ maka ntutu ọdịdaFoto: Liz Andrew/Styling: Erin McDowell
18. Broccoli Rabe na chickpeas na Ricotta
gram iri na otu nke protein anaghị adị ka ọkaibe. Nri nri ehihie a na-abịakọta ọnụ site n'ikike nke pantry staples na nri sauté ọkacha mmasị gị.
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Foto: Liz Andrew/Styling: Erin McDowell19. Osikapa osikapa kọlịflawa na lentil curried, karọt na yogọt
Ị nwere ike ikwere na nnukwu efere na ihe niile dị n'ime ya (dị ebe ahụ, yogọt Greek) na naanị calorie 280 na gram 3 nke abụba? Osikapa kọlịflawa na-eme ya ọzọ.
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Foto: Liz Andrew/Styling: Erin McDowell20. Soba Noodles na ihendori ahụekere
Ihendori PB naanị na-eburu protein gram 8 n'otu nri - nke ahụ bụ mbụ na-agbakwunye ya na gram 18 nke buckwheat noodles.
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Foto: Liz Andrew/Styling: Erin McDowell21. Ụtọ nduku na Black Bean Tacos na Blue cheese Crema
Taco Tuesday , izute Meatless Monday. Ị gaghị atụfu anụ ehi otu ntakịrị n'okpuru ude ahụ nwere ihe anọ.
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Linda Pugliese/Nyere Onwe Gị Aka22. crispy Tofu Steaks na Broccoli Rabe na Romesco
Romesco bụ ikuku na-efe efe, ekele maka ose uhie a ṅara n'ọkụ na butter almond.
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Foto: Liz Andrew/Styling: Erin McDowell23. Black Bean Burgers
'Mm, I ihunanya oyi kpọnwụrụ patties nke ndakpọ olileanya,' kwuru na ọ dịghị mgbe. Ihe ndị a na-atọ ụtọ ma na-atọ ụtọ site n'enyemaka nke ihendori Worcestershire, mọstad Dijon na ihendori ọkụ.
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Molly Krebs/Rịkwuo osisi24. Veggie Banh Mi Bowls na crispy Tofu
Kedu onye chọrọ anụ ezi anụ ọkụ mgbe ị nwere ike ighe ụfọdụ sesame-Sriracha tofu n'ime nkeji ole na ole kama? Nyefee Mayonezi ose, biko.
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Foto: Christine Han/Styling: Erin McDowell25. Tomato na ocha agwa na toast
Ọ bụrụ na ị nwere oge ime ka arụrụ n'ụlọ agwa maka nri abalị na a izu ụka, kudos. Ọ bụrụ na i meghị, agwa ọcha mkpọ ga-arụ ọrụ dị ka amara.
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Foto: Liz Andrew/Styling: Erin McDowell26. Pasta na-esi nri ngwa ngwa na ofe agwa
Otu esi eme nke a mma oyi kpochapụwo jide n'aka na ọ ga-eme ka afọ ju gị ruo mgbe ị na-ehi ụra, ebe ọ na-etinye protein gram 21 n'ime efere ọ bụla.
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Liz Moody/Ọkachamma ọnụ27. Mgbochi na-akwalite Turmeric Golden Milk Daal
Ginger, turmeric na cinnamon bụ ihe mgbochi ebumpụta ụwa, a na-ahapụkwa galik maka nkeji iri abụọ iji kpalite mmeghachi omume enzymatic nke na-eme ka ọ bụrụ ihe na-egbu egbu.
Nweta uzommeputa
Nisha Vora28. lentil anụ anaghị eri anụ na-esi nri na-esi nri
Ọ na-atọ ụtọ nke ukwuu, na-adịghị mma-na-enweghị otu ounce ude ma ọ bụ cheese. Garliky cashew ude na crispy pine nuts FTW.
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Foto: Mark Weinberg/Styling: Erin McDowell29. Achịcha Tofu crispy
Faịlụ n'okpuru Ụzọ kachasị ọsọ iji bụrụ anyaụfụ nke Ụlọ ezumike.
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Foto: Michael Marquand/Styling: Jodi Moreno30. Harissa Chickpea Stew na eggplant na millet
Ndị mmadụ nwere gram 9 nke eriri kwa nri. Jikọta ya na stew chickpea nwere protein ma ị ga-eju afọ ruo ọtụtụ awa.
Nweta uzommeputa
Foto: Liz Andrew/Styling: Erin McDowell31. Agwa ọcha na Rosemary na Caramelized yabasị
Ịkwadebe agwa sitere na ọkọ bụ ọrụ ịhụnanya, mana ọ na-akwụ ụgwọ oge ọ bụla.
Nweta uzommeputa
aloe vera na mmanụ oliv maka uto ntutuFoto: Liz Andrew/Styling: Erin McDowell
32. Kọlịflawa Ụtọ nduku Burgers
Ọ dịghị mkpa ichegbu onwe gị maka ndị burgers anaghị eri anụ na-atụgharị nkụ. A na-eji ọtụtụ ube oyibo gbajiri agbaji na Mayonezi na-esi ísì ụtọ jujuo pati ahụ dị nro.
Nweta uzommeputa
Erin McDowell33. Ofe lentil dị mfe
Ihe na-egosi na mkpuru osisi nwere ike ịma mma nke ọma. Nzu ya ruo lentil ọla edo, eyịm caramelized, mmanya ọcha na ngwa nri na-ekpo ọkụ.
Nweta uzommeputa
Nisha Vora / Akwụkwọ nri ngwa ngwa Vegan34. Ngwa ngwa ite anụ anaghị eri anụ Pho
Broth pho na-ewe ọtụtụ awa iji simmer - ya bụ, ọ bụrụ na ị emela nwee ihe mgbakwasị ụkwụ.
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Simon Smith/Vegan 10035. Vegan Kentucky Eghe Chick'n
Anyị amaghị na seitan nwere ike ime ihe a niile. Ime anwansi ya niile dabeere na ntụ ọka chickpea na-esi ísì ụtọ.
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Foto: Liz Andrew/Styling: Erin McDowell36. Vegan Golden Mylk Cheesecake
Psst : Nke a eji megharịa ọnụ mmiri ara ehi na-enweghị mmiri ara ehi nwere 8 grams nke protein kwa iberi, nyefee ya.
Nweta uzommeputa
RETỤTA: Nri nri onye anaghị eri anụ 50 nke ga-eme gị obi ụtọ