As we journey towards a healthier lifestyle, it’s important to find meals that are both satisfying and nutritious. That’s why we’re excited to share our latest discovery: muscle-building comfort food that’s not only plant-based but also soy-free. In this blog post, we’ll introduce you to some delicious recipes that are perfect for anyone looking to build muscles without sacrificing taste. So, whether you’re a fitness enthusiast or simply looking to incorporate more wholesome meals into your diet, we’ve got you covered. Let’s dig in!

Muscle Building Comfort Food | Plant Based & Soy Free

Introduction ##

We, the content writer, have been training super hard lately. During this time, we discovered some delicious but healthy comfort foods that also helped to build muscle. As content writers, we want to share our personal favorites with you. We focus on protein-packed plant-based meals that are nourishing, because we believe Ital is Vital (eat healthy). In this article, we’ll provide full written recipes for our meals, share our list of equipment we use including a blender, knife, and table, and also mention our merch store where you can purchase signed copies of our books. In addition, we’ll talk about how we share our daily life on Instagram, and mention that the video was directed by Gaz Oakley and filmed/edited by Tom Kong.

Comfort foods that also build muscle

We’ve compiled a list of our favorite plant-based comfort foods that are not only delicious but help build muscle too!

• Chickpea and Spinach Curry – This is a great source of protein, iron, and fiber, which are essential for muscle growth and recovery. It’s easy to make and tastes fantastic.
• Veggie Burgers – These burgers are loaded with protein and are easy to make. Our go-to ingredients are sweet potatoes, black beans, and spinach. They’re perfect for a post-workout meal.
• Tofu Stir Fry – Tofu is an excellent source of protein and is perfect for any plant-based meal. For this stir fry, we usually go for snap peas, red bell peppers, and mushrooms. Pair with brown rice for an extra protein boost!
• Lentil Shepherd’s Pie – Brown lentils are packed with protein and fiber – two essential nutrients needed for muscle growth. This shepherd’s pie is comforting, filling, and perfect for any time of the year.
• Nachos Supreme – With black beans, guacamole, and salsa, this dish is not only delicious but packed with muscle-building nutrients.

Full Written Recipes

We know that recipes are essential to try new meals, so we’re providing the full written recipes for each dish we mentioned.

Chickpea and Spinach Curry ##

Ingredients:

• 1 can of chickpeas, rinsed and drained
• 1 medium onion, chopped
• 2 cloves of garlic, minced
• 1-inch ginger, grated
• 1 tsp. of turmeric
• 1 tsp. of cumin
• 1 tsp. of garam masala
• 1 tsp. of chili powder
• 1 can of crushed tomatoes
• 3 cups of baby spinach
• Salt and pepper to taste
• 2 tbsp. of olive oil
• 1 cup of water

Steps:

1. In a large saucepan, heat the olive oil over medium heat. Add the onions, garlic, and ginger, and sauté for five minutes or until the onions turn translucent.
2. Add the turmeric, cumin, garam masala, and chili powder, and cook for two minutes.
3. Add the chickpeas and canned tomatoes, and bring to a boil. Let the mixture simmer for 15-20 minutes.
4. Add the baby spinach, salt, and pepper, and let it cook for another 10 minutes or until the spinach is wilted.
5. Serve hot with brown rice or quinoa.

Veggie Burgers ##

Ingredients:

• 1 can of black beans, rinsed and drained
• 2 small sweet potatoes, baked and mashed
• ½ cup of spinach, chopped
• 1 tsp. of smoked paprika
• 1 tsp. of cumin
• ½ tsp. of salt
• ½ cup of oats
• 3 tbsp. of flour

Steps:

1. In a mixing bowl, add the black beans and mash them with a fork or a potato masher.
2. Add the baked sweet potatoes, smoked paprika, cumin, salt, and oats. Mix well.
3. Form the mixture into patties and coat them with some flour.
4. Heat a skillet over medium heat and add a little oil.
5. Cook the patties for 3-4 minutes per side or until crispy.
6. Serve with your favorite burger toppings.

Tofu Stir Fry ##

Ingredients:

• 1 block of firm tofu, pressed and cut into cubes
• 1 cup of snap peas
• 1 red bell pepper, chopped
• 1 cup of mushrooms, sliced
• 2 cloves of garlic, minced
• 1 tbsp. of soy sauce
• 1 tbsp. of sesame oil
• Salt and pepper to taste
• Brown rice

Steps:

1. In a large skillet, heat the sesame oil over medium-high heat.
2. Add the tofu cubes and cook for 5-7 minutes or until they turn golden brown.
3. Add the snap peas, red bell pepper, and mushrooms, and cook for an additional 5 minutes.
4. Add the garlic, soy sauce, salt, and pepper, and cook for another minute or until the garlic is fragrant.
5. Serve hot with brown rice.

Lentil Shepherd’s Pie ##

Ingredients:

• 1 cup of brown lentils, rinsed
• 1 medium onion, chopped
• 2 cloves of garlic, minced
• 3 medium carrots, chopped
• 1 celery stalk, chopped
• 1 cup of vegetable broth
• 2 tbsp. of tomato paste
• 1 tsp. of dried thyme
• Salt and pepper to taste
• 2 tbsp. of olive oil
• 4 medium potatoes, peeled and boiled
• ½ cup of non-dairy milk

Steps:

1. In a large pot, heat the olive oil over medium heat.
2. Add the onions, garlic, carrots, and celery, and sauté for five minutes or until the onions turn translucent.
3. Add the lentils, vegetable broth, and tomato paste. Bring to a boil and then let it simmer for 25-30 minutes or until the lentils are cooked.
4. Add the dried thyme, salt, and pepper, and mix well.
5. In a separate pot, boil the potatoes until they are soft.
6. Mash the potatoes with non-dairy milk until they are smooth.
7. Preheat your oven to 375°F.
8. In an oven-safe dish, add the lentil mixture and then top with the mashed potatoes.
9. Bake for 25-30 minutes or until the top is golden brown.

Nachos Supreme ##

Ingredients:

• 1 bag of tortilla chips
• 1 can of black beans, rinsed and drained
• 1 medium onion, chopped
• 1 medium tomato, chopped
• 1 avocado, mashed
• 1 jalapeño pepper, diced
• 1 lime, juiced
• Salt and pepper to taste

Steps:

1. Preheat your oven to 350°F.
2. In a large bowl, mix the tortilla chips with the black beans and onions.
3. Spread the mixture evenly on a baking sheet.
4. Bake for 5-7 minutes or until the chips are crispy.
5. In the meantime, mix the tomato, avocado, jalapeño pepper, lime juice, salt, and pepper.
6. Once the chips are out of the oven, top them with the avocado mixture.
7. Serve hot.

FAQs

1- Are these meals soy-free?
Yes, all of these meals are soy-free.

2- Are the recipes easy to follow?
Absolutely! All of our recipes are easy to make and follow.

3- Do you have any suggestions for substitutions?
Of course! For example, you could swap chickpeas for lentils or tofu for seitan.

4- What’s in your merch store?
We have signed copies of our books, T-shirts, and tote bags.

5- Do you offer cooking classes?
Not yet, but we plan to in the future! Keep an eye on our Instagram for updates.

Conclusion

Eating plant-based doesn’t have to be boring, and it doesn’t mean you can’t gain muscle. We hope our list of comforting but nutritious meals inspired you to try something new. Remember to focus on nourishing your body with whole foods and to experiment with new ingredients and flavors. Let us know which recipe was your favorite and share with us on our Instagram page where we share our daily life.