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High-protein vegetarian meals

Meat-free meals with plenty of protein from paneer, dal, beans, tofu and eggs. (508 recipes)

Chaye dan (marbled tea eggs)

Tea eggs bubble in pots of dark broth beside the tills of convenience stores, at railway stations and on breakfast carts all over China; in Zhejiang and Jiangsu families make a big batch for spring outings and for New Year. The eggs are hard-boiled, their shells tapped all over, then simmered and soaked in black tea, soy sauce, star anise and cinnamon, so the whites come out mottled brown like old porcelain and taste gently of spice. The common mistake is to skip the long soak: an hour in the pot only colours the shell, while a night in the fridge gives the pattern and flavour. Chef's tip: crack the shells gently with the back of a spoon so they craze all over but stay on; if pieces fall off you'll get dark patches instead of fine lines.

40 minChineseSnacks & Starters
by KrazyBadal 0 views

Lentejas con piña y plátanoLentils with pineapple and plantain

Sweet and savoury share a pot in this Lent favourite from Puebla and Mexico City kitchens: brown lentils simmered in a tomato and garlic broth, finished with chunks of pineapple and slices of fried ripe plantain. It sounds unusual but tastes balanced and comforting, and many families eat it on the Fridays before Easter with white rice and tortillas. Chef's tip: use a plantain with a black-speckled skin; green ones stay starchy and never sweeten.

60 minMexicanCurriesVeganGluten free
by KrazyBadal 0 views

Lentilha de Ano NovoNew Year lentil stew

Just after the fireworks at midnight on 31 December, Brazilians from Copacabana to small towns in the interior eat a spoonful of lentils, because the little coin-shaped seeds are said to bring money in the year ahead. Many families keep a pot of this warm stew of lentils, tomato, carrot and smoked paprika on the stove all through the Réveillon party. It also makes a good weekday supper with rice. Chef's tip: keep it at a gentle simmer so the lentils hold their shape, as they are meant to look like little coins.

50 minBrazilianCurriesVeganGluten free
by KrazyBadal 0 views

Caldo de habasDried fava bean soup

Few dishes say Good Friday in Mexico City, Hidalgo and Tlaxcala like a bowl of thick, golden caldo de habas, made from peeled dried fava beans cooked down until they almost dissolve. Tomato, onion and garlic give it body, cumin warmth and a handful of fresh mint lifts it, with lime and a pinch of chilli flakes at the table. Cheap, filling and protein-rich, it suits any cold weekday. Look for yellow, peeled split favas at Latin or Middle Eastern shops. Chef's tip: add the mint only at the very end, or it turns grey and loses its scent.

65 minMexicanSoupsVeganGluten free
by KrazyBadal 0 views

Đậu hũ chiên sả ớt (lemongrass chilli tofu)

Saigon's chay restaurants, the ones tucked beside pagodas that fill up on the 1st and 15th of each lunar month, nearly always have a plate of this on the table: golden tofu cubes buried under a crunchy, fragrant rubble of fried lemongrass and red chilli. The tofu stays soft inside, the lemongrass turns nutty and crisp, and a splash of tamari with a little sugar glazes everything. Eat it with steamed jasmine rice, sliced cucumber and a bowl of clear vegetable soup. Many chay cooks skip garlic and shallot, so this version leaves them out. Chef's tip: mince the lemongrass really finely and fry it on its own until golden; coarse chunks or lemongrass added with the tofu stay woody and chewy.

25 minVietnameseVegetarianVeganGluten freeSpicy
by KrazyBadal 0 views

Bánh hỏi with lemongrass tofuRice vermicelli with lemongrass tofu

In Quy Nhơn and across Bình Định, breakfast stalls sell bánh hỏi by the tray: mats of hair-fine rice vermicelli brushed with scallion oil and eaten rolled in lettuce with roast pork, grilled meat or, at temple stalls, tofu. Making the woven mats from scratch needs a press, so cooks everywhere now buy dried bánh hỏi sheets or very fine vermicelli and steam them into mats, which is what this version does. The lemongrass tofu and a soy-lime dipping sauce keep the whole plate vegan; the usual partner is nước mắm chấm with grilled pork. Chef's tip: steam the vermicelli rather than boiling it; boiled strands go soft and clump, and the mats will not hold together.

45 minVietnamesePasta & NoodlesVeganGluten free
by KrazyBadal 0 views

Ovos de codorna em conservaPickled quail eggs

A big glass jar of pickled quail eggs sits on the counter of countless botecos in Rio and São Paulo, and a few speared on toothpicks are the classic thing to nibble with a cold chopp. At home they keep for two weeks in the fridge and make an easy snack for parties or a picnic. The tiny eggs are boiled, peeled and covered in a hot, garlicky vinegar brine with bay and black pepper, which seasons them right through after a couple of days. Chef's tip: peel the eggs under a trickle of cold water, starting at the wide end where the air pocket sits.

30 minBrazilianSnacks & StartersGluten free
by KrazyBadal 0 views

Chè đậu đen (black bean sweet soup)

In Hanoi summers, glass after glass of chè đậu đen is poured over crushed ice at pavement stalls, and many families keep a pot in the fridge because the beans are thought to cool the body. The beans are cooked whole until creamy inside but unbroken, then steeped in syrup until they turn dark and glossy; southern versions finish with a little coconut milk. Chef's tip: add the sugar only once the beans are completely tender; sugar too early toughens the skins and the beans never soften.

90 minVietnameseDessertsVeganGluten free
by KrazyBadal 0 views

Huevos tiradosEggs with black beans

In the port of Veracruz and the coffee towns around Xalapa, morning cafés roll out a dark, savoury omelette that looks plain and tastes rich: eggs are 'thrown' into a pan of black refried beans and stirred, then rolled into a log and served with tortillas, fresh cheese and salsa. It keeps workers going till lunch. Chef's tip: the beans should be thick and fairly dry, like mashed potato, or the roll won't hold.

20 minMexicanBreakfast & BrunchGluten free
by KrazyBadal 0 views

Ciceri e triaChickpeas with pasta

In the Salento, at the heel of Puglia, ciceri e tria is an ancient dish, its name from the Arabic "itriya" for dried pasta: creamy chickpeas cooked with bay and garlic, tossed with homemade ribbons of flour-and-water pasta, a third of which are fried in olive oil until crisp and scattered on top. It is made for the feast of San Giuseppe on 19 March, and in the trattorie of Lecce all year round. Chef's tip: the contrast is the whole point; fry the pasta strips until golden and crunchy and add them only at the very last moment, so they stay crisp.

130 minItalianPasta & NoodlesVegan
by KrazyBadal 0 views

Omelette aux fines herbesHerb omelette

Every French home cook learns the omelette aux fines herbes, the quick lunch or late supper served all over the country with a green salad and a glass of water or cider, and the test dish of every cookery school from Paris to Lyon. The eggs are stirred over a gentle heat so they set into soft, creamy curds, then rolled into a pale, smooth cigar with no brown colour at all. The four fines herbes, chives, parsley, chervil and tarragon, go in raw at the last minute so they stay bright. The usual mistake is a pan that is too hot, which browns and toughens the outside before the middle sets. Chef's tip: take the omelette off the heat while the centre still looks a little runny; it finishes cooking on the plate.

10 minFrenchBreakfast & BrunchGluten free
by KrazyBadal 0 views

Frittata di zucchineCourgette frittata

Frittata is Italy's everyday dish for a quick supper or a packed lunch: a thick, flat omelette cooked slowly in a pan, then flipped over a plate. Courgette frittata, with soft, golden slices of courgette and Parmigiano, is the summer favourite, taken to the beach in a panino or cut into squares for children. It is just as good cold the next day. Parmigiano is made with animal rennet; choose a vegetarian hard cheese if you need to. Chef's tip: cook the courgettes until golden before adding the eggs; raw courgettes make the frittata watery.

25 minItalianVegetarianGluten free
by KrazyBadal 0 views

Zuppa di cicerchieGrass pea soup

Cicerchie (grass peas) are an ancient legume that looks like a small, squared-off chickpea, grown on the hills of the Marche and Umbria around Serra de' Conti and Gubbio. They make a thick, nutty, rustic winter soup cooked with garlic, tomato and rosemary, served over toasted bread with a thread of new olive oil. Grass peas contain a natural toxin when eaten in large amounts, so always soak them for at least 24 hours, changing the water a few times, and enjoy them as an occasional dish. Chef's tip: change the soaking water at least three times; it removes most of the toxin and makes the peas easier to digest.

105 minItalianSoupsVeganGluten free
by KrazyBadal 0 views

Scarola e fagioliEscarole and bean soup

Scarola e fagioli is one of the oldest dishes of Neapolitan home cooking: tender escarole, a slightly bitter winter salad green, simmered with creamy cannellini beans, garlic, chilli and olive oil into a thick soup, sometimes with broken pasta stirred in. In Naples it is a cold-weather supper, eaten with toasted bread rubbed with garlic. Chef's tip: mash a ladle of the beans into the broth; it thickens the soup and makes it creamy without any cream.

40 minItalianSoupsVeganGluten free
by KrazyBadal 0 views

Pasta e lenticchiePasta and lentil stew

In Naples, pasta with legumes is weekday food, and pasta e lenticchie is the one every family makes in winter: small lentils cooked with garlic, celery and a little tomato until soft, then mixed short pasta (pasta mista, the broken ends of different shapes) is cooked right in the pot until thick and creamy. Lentils also bring luck for the New Year, so many families make it on 1 January. Chef's tip: cook the pasta in the lentils with only just enough water, adding it a ladle at a time; the starch from the pasta makes the stew creamy without any cheese.

50 minItalianPasta & NoodlesVegan
by KrazyBadal 0 views

Zuppa di farro della GarfagnanaEmmer and bean soup

In the Garfagnana, the wooded mountain valley north of Lucca in Tuscany, farro (emmer wheat) has been grown for 2,000 years and has its own protected status. The classic local dish is a thick, warming soup of farro and borlotti beans, half of them puréed, with onion, carrot, celery, tomato and herbs, served in winter with a thread of new olive oil. Chef's tip: blend half of the cooked beans before adding the farro; it gives the soup a creamy body.

110 minItalianSoupsVegan
by KrazyBadal 0 views

KongjabanSoy-braised black soybeans

Kongjaban is the shiny black bean banchan that sits in a small dish on Korean tables from Gwangju to Seoul and fills countless lunchboxes, because one batch keeps for a week. Dried black soybeans are soaked, simmered in soy and sugar and finished with rice syrup until each bean is chewy, sweet-salty and gleaming. It is a good source of plant protein and children usually love it. The common mistake is adding the syrup too early: it scorches before the beans are tender and makes them hard. Chef's tip: keep the lid off while the beans cook; the steam escaping helps the skins stay intact and wrinkled rather than bursting.

45 minKoreanSidesVegan
by KrazyBadal 0 views

Natto gohan (natto on rice)

Mito, the capital of Ibaraki Prefecture, is Japan's natto town, but this sticky, pungent breakfast is eaten in homes all over eastern Japan, usually before work with miso soup and a pickle. The fermented soybeans are beaten until they form long silky strings, seasoned, and spooned over steaming rice; they are packed with plant protein. Most packs come with a little sauce sachet that contains bonito fish stock, so for a vegan bowl leave it out and season with soy sauce as here. The common mistake is pouring in the sauce before you stir: whip the beans first, or they never get properly frothy. Chef's tip: stir about 50 times until the strings turn white and fluffy, then season and stir 10 more.

5 minJapaneseBreakfast & BrunchVegan
by KrazyBadal 0 views

Paneer parathaPaneer-stuffed flatbread

Dhaba breakfasts on the Grand Trunk Road out of Amritsar always have paneer paratha on the board, and it's a lunchbox favourite in Delhi homes because it stays soft and filling until the afternoon. The filling is fresh paneer grated fine, mixed with green chilli, lots of coriander, ajwain, a little onion and a pinch of amchur. Rolled inside atta dough and cooked with ghee, it becomes a mild, milky, protein-rich paratha with crisp brown patches. Serve with dahi, mint chutney or mango achar, and a cup of adrak chai. Use homemade or shop paneer; both are made with lemon or vinegar, not rennet. Common mistake: crumbling the paneer roughly; big lumps poke through the dough and tear it. Grate it finely or mash it with the heel of your hand. Chef's tip: if your paneer is very fresh and moist, add a tablespoon of atta to the filling to bind it, and roll these slightly thicker than a gobi paratha.

40 minIndianBreads & Parathas
by KrazyBadal 0 views

Lentilles de CilaosMountain lentils

High in the volcanic cirque of Cilaos, farmers grow tiny brown-green lentils on terraces, and the whole island prizes them: they hold their shape, taste nutty and mineral, and turn up beside every kind of cari, with a mound of white rice and a spoon of rougail. The village holds a lentil festival each autumn, and a pot of lentilles is a fixture of family Sunday lunches across Réunion. Outside the island, use small French green or brown lentils, which behave in the same way. Don't let them boil hard; a fierce boil splits the skins and turns the pot into mush, so keep it at a gentle bubble. Chef's tip: take the time to brown the onions properly before the lentils go in, because that slow, sweet browning is what gives the sauce its depth.

60 minMauritianCurriesVeganGluten free
by KrazyBadal 0 views

NdenguGreen gram stew

Lunchtime kibandas around Nairobi's Industrial Area ladle ndengu over rice or tear chapati into it, and office workers queue for it because it is cheap, filling and ready fast. Whole green grams (mung beans) are boiled until soft, then folded into an onion and tomato base with garlic, a little cumin and a splash of coconut milk, so the gravy is earthy, mellow and just thick enough to coat a spoon. Serve it with chapati, plain rice or ugali and a heap of kachumbari. The usual mistake is adding the tomatoes and salt before the grams are tender; acid and salt keep the skins tough, so cook the grams first. Chef's tip: mash a ladleful of the cooked grams against the pot before you add the coconut milk; it thickens the gravy without any flour.

60 minEast AfricanCurriesVeganGluten free
by KrazyBadal 0 views

Guyanese egg ballsFried cassava-coated eggs

Egg balls are the snack you buy in a paper bag at a Georgetown cake shop or from a tray at a cricket match at Bourda, with a generous spoon of mango sour over the top. A whole hard-boiled egg is wrapped in a layer of mashed cassava seasoned with garlic, hot pepper and herbs, then fried until crisp and golden. The usual problem is cassava that is too wet or too thin a layer, so the balls crack in the oil; mash it dry and keep the coat about 1 cm thick. Eggs are the main allergen here. Chef's tip: chill the wrapped balls for 20 minutes before frying so they hold their shape.

60 minGuyaneseSnacks & StartersGluten free
by KrazyBadal 0 views

KongjukSoybean and rice porridge

Kongjuk is the porridge Korean families make when they want something filling but plain: soaked soybeans ground into a milk with rice and cooked until it is thick, pale and creamy. It is a breakfast and a summer staple in the countryside, eaten with a little salt and some kimchi or radish on the side. The mistake to avoid is under-blending the beans: gritty bean skins make the porridge grainy, so blend long and fine, or sieve it. Stir often too, because soy milk catches on the bottom quickly. Chef's tip: skim off the loose skins after soaking by rubbing the beans between your palms under water; the porridge comes out silkier and whiter.

60 minKoreanRice & GrainsVeganGluten free
by KrazyBadal 0 views

Guyanese boiled and fried channaFried garlicky chickpeas

Outside schools, cinemas and the Stabroek Market in Georgetown, vendors scoop warm fried channa into paper cones, and at Diwali and Phagwah (Holi) gatherings it comes out by the bowlful with a drink. Dried chickpeas are boiled until just tender, then fried hard with garlic, onion and hot pepper until the skins crackle and the outsides turn golden. Frying wet chickpeas is the mistake that ruins it: they spit, steam and stay soft, so dry them very well first. Chef's tip: let the boiled channa sit spread on a tea towel for 20 minutes; the drier they are, the crunchier the edges.

90 minGuyaneseSnacks & StartersVeganGluten freeSpicy
by KrazyBadal 0 views

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