eating the appropriate amount of protein
while on a plant-based diet can be a
little tricky sometimes if you're not
paying attention to that sort of thing
today I'm going to show you how to prep
six delicious high-protein ingredients
for your next prep session and in my
next video I'll be showing you guys how
I incorporate these six high protein
ingredients into my meal prep recipes so
let's get ready the first recipe I'll be
making is a tofu crumble I start off by
adding some olive oil into a large bowl
along with some soy sauce next I add in
our spices which are garlic powder onion
powder smoked paprika cumin and ground
black pepper the full recipe for all six
of these recipes will be linked down
below as usual I whisk this up together
with my tiny whisk until everything is
well combined take a block of extra firm
tofu and crumble that into the spice mix
if you don't want to use your hands you
can use a potato masher instead once
everything is crumbled into small pieces
mix the crumble tofu with the spice mix
and fully coat spread the seasoned
crumbles onto a parchment paper lined
baking sheet and make sure to spread the
crumbles into a thin single layer for
even cooking place the tofu crumble into
a preheated oven at 350 degrees
Fahrenheit and cook for 30 to 35 minutes
for a crispier crumble mix aka flip
halfway through
once removed from the oven pour back
into the mixing bowl add in some salsa
and mix until everything is coated this
can be stored in the fridge for up to a
week or frozen up to three months
I'm pouring this into a glass airtight
spill-proof container from the brand fit
strong and healthy
they have containers with one two and
three compartments which you'll see
later I love these and of course I'll
link them down below let's move on to
the tempeh bacon which is my second
favorite from these sliced tempeh into
an eighth of an inch thick slices
into a large mixing bowl pour a bit of
olive oil maple syrup and low-sodium soy
sauce I'm also adding in our spices at
this point which are garlic powder onion
powder smoked paprika and ground black
pepper mix well to combine and toss the
sliced tempeh in here's a tip if you
want to keep all the pieces intact
lay them out flat and brush on the
marinade I don't mind broken up pieces
so I like to do it this way it's much
easier here's our lovely container again
pS these are microwave safe as well as
dishwasher safe because who likes doing
dishes not I allow your tempeh bacon to
marinate in the fridge overnight or be
impatient like me and only wait one hour
lay out the tamping slices onto a
parchment paper lined baking sheet in a
single layer
place into a preheated oven at 350
degrees Fahrenheit and bake for 20
minutes or until it has reached the
level of crispiness you like I prefer
mine less crispy moving on to my
favorite tahini ranch because who
doesn't love sauce Harry I don't know
into our blender we're gonna add tahini
fresh squeezed lemon juice I use my
hands I can catch any of the little
seeds you can also use a lemon squeezer
or citrus squeezer
that's fine as well add some wait
vinegar some fresh dill some fresh
parsley as well as some fresh chives and
a splash of water blend that up together
and get yourself this magical ranch
sauce which I could probably drink with
a straw
paper straw paper straw of course
sprinkle on some ground black pepper and
a sprig of dill for garnish or drink it
you know whatever floats your boat
next is a classic hummus back into the
blender we go add in some extra virgin
olive oil tahini fresh squeezed lemon
juice cumin ground black pepper red
chili flakes and a can of drain and
rinse chickpeas some water to get
everything moving and smooth and two
garlic cloves which I totally forgot to
toss in and a blend until smooth
drizzle on some extra-virgin olive oil
if you wish and garnish with extra red
pepper flakes and parsley our second to
last recipe is lentils I like to keep my
lentils very simple lentils cook at a
two-to-one ratio
I'm adding two cups of water salt and
pepper allow the water or broth to come
to a boil and toss in your lentils make
sure to sort through the lentils to
remove any debris
simmer on low cover for 20 minutes until
lentils are tender last but not least is
quinoa which also cooks at a 2 to 1
ratio
add water or broth into a pot I'm adding
salt pepper garlic powder and a bit of
better than bullion vegetable base but
you can use a buoy on Cuba or swap the
water out with a veggie broth instead
pour in the quinoa once the water has
boiled stir simmer on low
remove from heat and move or fluff with
a fork and cover for an additional 5
minutes to finish cooking you can store
all of these dishes in the fridge in an
airtight container up to 7 days also
here's a little clip of the 1 2 & 3
compartment glass meal prep containers
again the next video will show you how
to make delicious healthy meals out of
all of these ingredients they do so much
for watching don't forget to subscribe
also if you make any of my recipes I
would love to see meet me and we'd love
to know what you think about it don't
forget to tag me at veggie rose on
Instagram I'd love to share what you
guys share with me on my Instagram story
is so the whole veggie pan can see what
everyone is up to and when everyone is
making so again thank you so much for
watching if the second video is up by
now you will see the link down below and
also link somewhere up here up here one
of these spots so that's that thank you
guys so much for watching I love you and
I will talk to you soon
