Plant-based food has been on the rise for years now and more and more people give this lifestyle a try. Vegan food is tasty, nutrient-rich, versatile, and cruelty-free - all good things so no wonder that it is getting more and more popular. One of the obstacles on the way to being completely plant-based is often the low amount of protein most vegan ingredients contain. It is fairly easy to get a meal on the table without using any animal ingredients, but these meals often lack protein.
However, with a little planning getting enough protein from a vegan diet is completely doable. We all know that beans, lentils, and tofu are good sources of plant-based protein, but there are many more interesting ingredients to choose from.
In the recipe, we share with you here two high protein ingredients are combined – exotic tempeh and common peanut butter. Tempeh is made from fermented soybeans and it is originally from Indonesia, where it has been around for centuries, but nowadays you can purchase it in Western supermarkets too and it is mostly sold frozen. 100g / 3oz of tempeh has around 20g / 0.7oz of protein. Peanuts and peanut butter are other high-protein ingredients and although peanuts have commonly been held for nuts, they actually belong to the same family as beans and lentils, so no wonder that they are extremely high in protein. 100g / 3.5oz peanuts have around 25g / 0.9oz of protein.
The recipe served as a main for 2 people contains about 57 grams of protein and a full specter of amino acids per portion and this is more than enough to cover the protein need for an average grownup.
High-protein vegan kebabs with peanut dipping sauce
Serves: 2 as a main, 4 as an appetizer
400g / 14oz tempeh
1dl / ½ cup soy sauce
¼ tsp roasted sesame oil
The juice from 1 lime
1 tsp grated ginger
1 tbsp agave syrup
1 tsp (or more if you like spice) hot sauce
1dl / ½ cup smooth peanut butter
Water to thin the sauce
Toasted sesame seeds, fresh coriander, and lime wedges to serve
1. Soak the wooden grill sticks in the water until you prepare everything else. This way they will not catch fire.
2. Mix soy sauce, sesame oil, lime juice, ginger, agave syrup, and hot sauce for a marinade.
3. Cut the tempeh to bite-sized pieces that are about as thick as your little finger.
4. Cover the tempeh pieces with the marinade and leave to suck in all the flavor for at least 30 minutes to overnight.
5. Thread the tempeh pieces onto skewers leaving a little space between each piece – this way they will be crispy all over.
6. Grill over open flame/griddle pan for 3 minutes on each side or use the oven with the fan on 230C / 450F. for 10 minutes, turning the skewers around once.
7. Until the tempeh is cooking, prepare the dipping sauce – take the marinade leftover from tempeh and mix it with peanut butter and 1 tbsp lukewarm water. If the sauce is not thin enough add in more water until you have the desired consistency. Have a taste and add a little more soy, syrup, or lime juice if it is needed.
8. Serve the skewers as a snack or appetizer with the dipping sauce. To make the main course out of it, add a fresh salad and/or steamed rice.