Soph’s Kitchen is a collection of popular recipes by one of the world’s top vegan influencer chefs. Delighted to share them with the world, Soph’s recipes are all quick, simple, healthy and sustainable. As a qualified personal trainer, she knows how to create meals packed with protein and fibre, to fuel your body with energy for daily life and exercise. Her recipes have been described as ‘plant-based perfection’.
Before cooking, read up on kitchen safety for people and pets.
The book features over 100 recipes – from meal-prep lunches to comfort classic dinners and high-protein treats. Recipes include:
- Breakfast Burrito
- Ginger, Miso and Lime Noodle Salad
- Satay Chickpea and Quinoa
- Creamy Courgette and Butterbean Bowl
- Falafel Pot Pie
- Tofu Banoffee Pie Slices
Sophie Waplington is a celebrated plant-based chef and fitness expert, with over 1.5 million followers worldwide on social media. Her mission is to prove that plant-based cuisine can be delicious and packed with protein, and takes a balanced sustainable approach to healthy food, refusing to include calorie counts in her recipes. She is part of the movement for a new era of healthy sustainable eating.
The world is waking up to the power of plants, and that includes a growing recognition of plant-based proteins. Many people have misconceptions about protein sources, often believing that only meat and dairy can provide enough. However, the truth is that you can absolutely meet your protein needs on a plant-based diet. With a little insight and creativity, anyone can enjoy a balanced diet that’s rich in protein without relying on animal products.
This chocolate cherry protein shake (Minimalist Baker) is made with fresh cherries, plant milk and chocolate vegan protein powder. Buy fresh cherries (they don’t last long) and avoid brown stems (they should be green). Wash them under cold water before use, then eat and cook, or drain (remove the stems) and freeze in a single layer until ready to use.
Top Plant-Based Protein Sources
Legumes are a powerhouse of protein. Think black beans, chickpeas, and kidney beans—these little wonders pack a punch. One cup of cooked lentils offers around 18 grams of protein. They’re not only high in protein but also loaded with fibre, which is great for digestion. Add a few beans to your salads, soups, or tacos, and watch your protein intake rise without breaking a sweat!
Tofu and tempeh are fantastic for anyone wanting to experiment with plant-based cooking. Made from soybeans, tofu is quite versatile and takes on the flavour of whatever it’s cooked with. With around 10 grams of protein per 100 grams, it can be a staple in stir-fries or scrambles. Tempeh, on the other hand, is fermented and has a nuttier taste. With about 20 grams of protein in the same serving, it can be sliced for sandwiches or crumbled into pasta sauce.
Quinoa is often touted as a superfood, and rightly so. It’s a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa offers about 8 grams of protein. Alongside quinoa, consider other grains such as farro, barley, and bulgur, all of which contribute to your daily protein intake and keep meals interesting.
Don’t underestimate the power of nuts and seeds! Almonds, chia seeds, and hemp seeds are not only rich in protein but also provide healthy fats. For example, two tablespoons of chia seeds contain about 5 grams of protein. Toss chia into smoothies or sprinkle hemp seeds on salads for a tasty protein boost. Remember, a handful of nuts can go a long way in enhancing both flavour and nutritional value.
If you’re looking for convenience, plant-based protein powders can be a game changer. Options like pea protein and brown rice protein can easily be added to smoothies or baked goods to enhance protein content. They’re especially handy for those post-workout shakes, ensuring you get a solid dose of nutrition to help recovery.
This recipe for chickpea tofu (Ela Vegan) is ideal for people who like eating tofu (it has no flavour, so just absorbs flavours of what you marinate it with) but are concerned over sustainability issues or prefer not to eat soy. This is ‘Burmese tofu’ that is made simply with chickpea flour (high in protein) with water and optional salt and turmeric (to make it yellow). The recipe creator gives instructions to make both firm tofu (for savoury dishes) and silken tofu.
If you prefer to buy ready-made, look in stores for Tofoo. This brand is made with organic soybeans in Yorkshire, and comes in plain or flavoured versions (there’s even a ready-made tofu scramble for breakfast. Recycle packaging at kerbside or supermarket bag bins.
A Vegan Protein Shake (tastes like Snickers)
This vegan Snickers protein shake (Notably Vegan) may be a good recipe to make a few types, to put it to memory. Then you get all the benefits of enjoying the flavours of one of the world’s favourite chocolate bars, but without the animal ingredients, palm oil, refined sugar and plastic packaging.
Don’t use metal straws for dexterity issues, children or on the move, as they don’t flex.
As well as vegan protein powder, the shake contains plant milk, crunchy peanut butter (choose an organic brand free from palm oil), dairy-free chocolate chips (Moo Free is a good brand sold in stores) and is sweetened with Medjool dates.
If you make a lot of shakes and smoothies, get a better blender (with a glass jug) from Argos or a kitchen shop, and make sure it’s easy to clean. This way you can whizz up a smoothie each morning, without the motor burning out after a few weeks.
Books for High-Protein Meals & Snacks
Vegan Wholesome is a book of 100 high-protein vegan meals and snacks, ideal for people who live an active lifestyle, or who are recovering from illness. These nourishing recipes are simple to make (usually no more than 8 ingredients) and free from gluten, oil and salt. From power breakfasts and quick lunches to one-pot dinners and sweet treats, the recipes include:
- Sweet jalapeño cornbread waffles
- Tim’s Greek salad with homemade feta
- Creamy gochujang chickpeas & lentils with poblano pepper
- Teriyaki orzo casserole
- Jackfruit pinto bean chilli
- Protein packed mac n cheese
- Smoky bean dip
- Chocolate pots de crème
Brandi Doming is a former model and now one of the world’s most popular vegan recipe bloggers and cookbook authors. Author of the best-selling book The Vegan 8, she also teaches workout routines. She became vegan after creating gluten-free plant-based recipes to help heal her husband’s painful gout.
Plant Protein is one of a new wave of vegan recipe books that focuses on healthy natural proteins, rather than ‘vegetable burgers’ or expensive processed faux meats and cheeses. The author (who runs ultra-marathons) merges her love of cooking with knowledge on how to fuel an active lifestyle, powered by plants.
In this book, learn how protein works and how you can easily include it in a vegan lifestyle, without relying on any animal ingredients. Find a handy list of staples for your pantry and fridge, plus tips for batch-cooking on busy weeks. Recipes include:
- Chocolate brownie baked oats
- Corn fritters with smoky beans and mash
- Harissa tofu ciabatta
- Sweet potato gochujang soup with chickpeas
- ‘Marry me’ lentils
- Creamy harissa butter beans
- Smoky three bean chilli-no-carne
- Sneaky protein coffee chocolate mousse
Gigi Grassia is a foodie influencer, vegan nutrition coach and personal trainer. She shares her love for high-protein vegan meals on her Instagram account, which has over 580,000 followers. Raised in an Italian family, she grew up on home-cooked meals and fresh pasta and now lives in London.
