Are you a vegetarian or vegan looking for some inspiration to fuel your body with nutrient-dense, protein-packed meals? Or perhaps you’re just curious about exploring the world of plant-based cuisine? Whatever your motivation, you’ve come to the right place! In this article, we’ll be sharing 20 mouth-watering plant-based protein recipes that cater to every meal and taste bud. From breakfast to dinner, and even snacks in between, these recipes are sure to satisfy your cravings while providing a boost of energy and nutrition.
From classic comfort foods like vegan mac and cheese to international flavors like tempeh tacos with avocado lime dressing, we’ve got you covered. Whether you’re a seasoned pro in the kitchen or just starting out on your plant-based journey, our recipe list is designed to be accessible and enjoyable for all levels of cooking experience. So grab your apron, get ready to cook up some deliciousness, and let’s dive into these 20 delectable plant-based protein recipes!
Spicy Black Bean and Quinoa Burgers
A flavorful and nutritious twist on traditional burgers, these Spicy Black Bean and Quinoa Burgers combine the creamy texture of quinoa with the spicy kick of black beans. Perfect for a quick weeknight dinner or a weekend BBQ.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup cooked quinoa
– 1/4 cup finely chopped red bell pepper
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper, to taste
– 1 egg, lightly beaten
– 1/4 cup breadcrumbs
– Optional: avocado slices, salsa, shredded cheese for topping
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash the black beans using a fork or a potato masher.
3. Add the quinoa, red bell pepper, garlic, olive oil, cumin, chili powder, salt, and pepper to the bowl. Mix well.
4. Stir in the egg and breadcrumbs until just combined.
5. Form into 2-3 patties, depending on desired size.
6. Cook for 4-5 minutes per side, or until golden brown and crispy.
Cooking Time: 8-10 minutes
Creamy Lentil and Spinach Curry
A flavorful and nutritious Indian-inspired curry that combines the comforting warmth of lentils with the vibrant freshness of spinach.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1 can (14 oz) diced tomatoes
– 2 cups fresh spinach leaves
– 1 cup vegetable broth
– 1/4 cup heavy cream or half-and-half
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add cumin, curry powder, turmeric, and salt. Cook for 1 minute.
3. Add lentils, diced tomatoes, spinach, and vegetable broth. Bring to a boil, then simmer for 30 minutes or until lentils are tender.
4. Stir in heavy cream or half-and-half.
5. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 45 minutes
Chickpea and Sweet Potato Stew
This comforting stew is a perfect blend of protein-rich chickpeas, sweet and nutty sweet potatoes, and aromatic spices. Serve with crusty bread or over rice for a satisfying meal.
Ingredients:
– 1 large onion, diced
– 2 cloves garlic, minced
– 1 medium sweet potato, peeled and cubed
– 1 can chickpeas (14.5 oz), drained and rinsed
– 4 cups vegetable broth
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– Salt and pepper to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, sweet potato, chickpeas, cumin, and smoked paprika. Cook for 1 minute.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat to low and simmer, covered, for 30-40 minutes or until sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Garnish with chopped cilantro, if desired.
Cooking Time: 35-45 minutes
Tofu Scramble with Turmeric and Greens
Start your day with a nutritious and flavorful breakfast that’s perfect for vegetarians and vegans alike.
Ingredients:
– 1 block of extra-firm tofu, drained and crumbled
– 2 tablespoons of olive oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 teaspoon ground turmeric
– 1 cup mixed greens (such as kale, spinach, and collard greens)
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Heat the olive oil in a large non-stick skillet over medium heat.
2. Add the diced onion and minced garlic; cook until the onion is translucent.
3. Add the crumbled tofu, turmeric, salt, and pepper. Stir to combine.
4. Cook for about 5-7 minutes or until the tofu is lightly browned and scrambled.
5. Add the mixed greens to the skillet and stir to combine with the tofu mixture.
6. Cook for an additional 2-3 minutes or until the greens are wilted.
7. Serve hot, with lemon wedges on the side if desired.
Cooking Time: 15-20 minutes
Vegan Tempeh Tacos with Avocado Lime Dressing
A flavorful and nutritious twist on traditional tacos, this recipe combines the nutty taste of tempeh with the creaminess of avocado lime dressing. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 package tempeh
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 4-6 corn tortillas
– Avocado Lime Dressing (recipe below)
– Optional toppings: diced tomatoes, shredded lettuce, diced bell peppers, sliced black olives
Avocado Lime Dressing:
– 3 ripe avocados, mashed
– Juice of 1 lime
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Marinate tempeh in a mixture of olive oil, onion, garlic, cumin, chili powder, salt, and pepper for at least 10 minutes.
3. Cook tempeh for 5-7 minutes on each side, or until crispy and golden brown.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos with cooked tempeh, Avocado Lime Dressing, and desired toppings.
Cooking Time: 15-20 minutes
Peanut Butter Chocolate Protein Balls
A delicious and nutritious treat that combines the creaminess of peanut butter with the richness of chocolate, all wrapped up in a protein-packed ball.
Ingredients:
– 2 tablespoons creamy natural peanut butter
– 1/4 cup rolled oats
– 1/4 cup unsweetened shredded coconut
– 1/4 cup milk protein powder (or your preferred protein powder)
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 cup dark chocolate chips (at least 70% cocoa)
– Optional: chopped nuts or seeds for added crunch
Instructions:
1. In a medium-sized bowl, combine peanut butter, oats, coconut, protein powder, and honey. Mix until well combined.
2. Roll the mixture into small balls, about 1-inch in diameter. You should end up with around 12-15 balls.
3. Place the chocolate chips in a microwave-safe dish and heat for 30-second intervals, stirring between each interval, until melted and smooth.
4. Dip each protein ball into the melted chocolate, coating completely.
5. Place the coated balls on a parchment-lined baking sheet and refrigerate for at least 30 minutes to set.
6. Store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None needed! These no-bake bites are ready to devour in just a few steps.
Lentil and Mushroom Bolognese
Lentil and Mushroom Bolognese: A Hearty Plant-Based Twist on a Classic Italian Dish
This vegan take on the classic Bolognese sauce replaces traditional ground beef with lentils and mushrooms, creating a rich and flavorful pasta dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 carrot, grated
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried basil
– Salt and pepper to taste
– 8 oz pasta of your choice
Instructions:
1. Cook the lentils according to package instructions until tender. Drain and set aside.
2. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the mushrooms, onion, garlic, and carrot; cook until the vegetables are softened, about 5 minutes.
3. Add the crushed tomatoes, cooked lentils, basil, salt, and pepper to the pot. Stir well to combine.
4. Bring the mixture to a simmer and let it cook for 20-25 minutes or until the sauce has thickened and the flavors have melded together.
5. Serve the Lentil and Mushroom Bolognese over your favorite pasta, garnished with fresh parsley if desired.
Cooking Time: 30-35 minutes
Edamame and Kale Stir-Fry with Sesame Sauce
This savory stir-fry combines the nutty flavor of edamame with the earthy taste of kale, all tied together with a creamy sesame sauce. Perfect for a quick and easy dinner or as a side dish.
Ingredients:
– 1 cup edamame
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 tablespoons soy sauce
– 2 tablespoons tahini
– 2 tablespoons water
– Salt and pepper to taste
– Sesame seeds for garnish (optional)
Instructions:
1. Cook edamame according to package instructions; set aside.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add garlic and ginger; cook for 30 seconds.
4. Add kale; cook until wilted, about 3-5 minutes.
5. In a small bowl, whisk together soy sauce, tahini, and water.
6. Pour sesame sauce over kale mixture; stir to combine.
7. Stir in cooked edamame; season with salt and pepper to taste.
8. Garnish with sesame seeds (if using).
9. Serve immediately.
Cooking Time: 15-20 minutes
Vegan Chickpea Omelette with Herbs
A flavorful and protein-packed twist on the classic omelette, this vegan version uses chickpeas instead of eggs, making it a great option for breakfast or brunch.
Ingredients:
– 1 cup cooked chickpeas
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh dill, chopped
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1 tablespoon nutritional yeast (optional)
Instructions:
1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the onion and garlic and cook until softened, about 3-4 minutes.
3. Add the chickpeas, parsley, dill, lemon juice, salt, and pepper to the skillet. Cook for an additional 2-3 minutes, stirring occasionally.
4. Use a spatula to shape the mixture into an omelette-like form.
5. If using nutritional yeast, sprinkle on top of the omelette and serve.
Cooking Time: 10-12 minutes
Black Bean and Walnut Meatballs
A twist on traditional meatballs, this plant-based recipe combines the rich flavor of black beans with the earthy taste of walnuts. Perfect for a quick weeknight dinner or as a unique appetizer.
Ingredients:
– 1 can black beans, drained and rinsed
– 1/2 cup rolled oats
– 1/4 cup chopped walnuts
– 1/4 cup breadcrumbs
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Your favorite marinara sauce (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mash the black beans using a fork or a potato masher.
3. Add oats, walnuts, breadcrumbs, olive oil, onion, garlic, and cumin to the bowl. Mix until well combined.
4. Use your hands to shape the mixture into small meatballs (about 1 1/2 inches in diameter).
5. Place the meatballs on a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes or until lightly browned and firm.
7. Serve hot with marinara sauce, if desired.
Cooking Time: 15-20 minutes
Quinoa and Chickpea Salad with Tahini Dressing
A refreshing and healthy salad that combines the nutty flavor of quinoa with the creamy richness of tahini dressing, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can chickpeas (drained and rinsed)
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon tahini
– Salt and pepper to taste
– Optional: 1-2 tablespoons chopped fresh cilantro for garnish
Instructions:
1. In a large bowl, combine cooked quinoa, chickpeas, red bell pepper, and parsley.
2. In a small bowl, whisk together lemon juice and tahini until smooth.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped cilantro if desired.
Cooking Time: 10-15 minutes (cooking quinoa and preparing ingredients)
Seitan and Vegetable Skewers with BBQ Glaze
Impress your friends and family with this flavorful and healthy vegan alternative to traditional kebabs. By combining tender seitan with colorful vegetables and a sweet and tangy BBQ glaze, you’ll be the star of any gathering.
Ingredients:
– 1 package of store-bought or homemade seitan
– 1 cup mixed vegetables (such as bell peppers, onions, mushrooms, cherry tomatoes)
– 1/4 cup BBQ glaze (homemade or store-bought)
– 10-12 bamboo skewers
– Olive oil for brushing
Instructions:
1. Preheat your grill to medium-high heat.
2. Cut the seitan into bite-sized pieces and thread onto the skewers along with the mixed vegetables.
3. Brush the skewers with olive oil and season with salt and pepper as desired.
4. Grill the skewers for 8-10 minutes, turning occasionally, until the seitan is golden brown and crispy.
5. Meanwhile, brush the BBQ glaze over the skewers during the last 2-3 minutes of grilling.
6. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Vegan Protein Pancakes with Blueberries
Start your day with a protein-packed breakfast that’s also delicious and nutritious. These vegan protein pancakes are made with plant-based ingredients, perfect for those following a vegan diet or looking to incorporate more plant-based meals into their routine.
Ingredients:
– 1 scoop vegan protein powder
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1 tablespoon maple syrup
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup non-dairy milk (such as soy or almond milk)
– 1 large egg replacement (such as flax or chia eggs)
– 1/4 cup fresh blueberries
– Cooking spray or oil
Instructions:
1. In a bowl, whisk together protein powder, oats, almond flour, and baking powder.
2. In a separate bowl, mix together non-dairy milk, maple syrup, and egg replacement.
3. Combine the dry and wet ingredients, stirring until smooth.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop 1/4 cup of batter onto the skillet and cook for 2-3 minutes or until bubbles appear on surface.
6. Flip and cook for an additional minute.
7. Serve warm with fresh blueberries.
Cooking Time: 10-12 minutes (depending on number of pancakes)
Spicy Peanut Tofu Buddha Bowl
This vibrant bowl combines the creaminess of peanut sauce with the spiciness of Korean chili flakes, all on top of crispy tofu and a bed of fluffy quinoa. A perfect fusion of flavors and textures!
Ingredients:
– 1 block extra-firm tofu, drained and cubed
– 2 tbsp peanut butter
– 2 tbsp soy sauce
– 2 tbsp rice vinegar
– 1 tsp Gochujang (Korean chili paste)
– 1/4 cup quinoa, rinsed and cooked according to package instructions
– 1 cup mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup sliced red bell pepper
– 1/4 cup chopped scallions
– Salt and pepper, to taste
– Sesame seeds and chopped cilantro, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss tofu cubes with peanut butter, soy sauce, rice vinegar, and Gochujang. Spread on the prepared baking sheet and bake for 15-20 minutes, or until golden brown and crispy.
3. Cook quinoa according to package instructions.
4. Assemble bowls by placing cooked quinoa at the base, followed by mixed greens, roasted tofu, sliced red bell pepper, and chopped scallions.
5. Serve immediately, garnished with sesame seeds and cilantro if desired.
Cooking Time: 20-25 minutes
Lentil and Walnut Loaf with Maple Glaze
This hearty loaf combines the comfort of lentils and nuts with a sweet and sticky maple glaze, perfect for a satisfying snack or meal accompaniment.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup chopped walnuts
– 1/4 cup honey
– 1 egg
– 1 tablespoon apple cider vinegar
– 1 teaspoon vanilla extract
– Salt and pepper to taste
– Maple glaze: 2 tablespoons pure maple syrup, 1 tablespoon water
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine lentils, oats, walnuts, honey, egg, apple cider vinegar, and vanilla extract. Mix until well combined.
3. Transfer the mixture to the prepared loaf pan and smooth the top.
4. Bake for 45-50 minutes or until the loaf is set and lightly golden brown.
5. While the loaf is baking, prepare the maple glaze by whisking together maple syrup and water in a small bowl.
6. Remove the loaf from the oven and brush with the maple glaze.
7. Let cool before slicing and serving.
Cooking Time: 45-50 minutes
Chickpea and Spinach Stuffed Sweet Potatoes
A flavorful and nutritious twist on traditional sweet potatoes, this recipe combines the natural sweetness of sweet potatoes with the savory flavors of chickpeas and spinach.
Ingredients:
– 4 large sweet potatoes
– 1 can chickpeas (drained and rinsed)
– 1 cup fresh spinach leaves
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: feta cheese crumbles for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-50 minutes, or until tender when pierced with a fork.
3. While sweet potatoes are baking, heat olive oil in a pan over medium-high heat.
4. Add garlic and cook for 1 minute, then add chickpeas and spinach. Cook until spinach is wilted, about 2-3 minutes.
5. Cut sweet potatoes open lengthwise and fluff flesh with a fork.
6. Stuff each sweet potato with the chickpea and spinach mixture.
7. Top with feta cheese crumbles, if desired (optional).
8. Serve immediately.
Cooking Time: 1 hour 15 minutes (includes baking time for sweet potatoes)
Vegan Chocolate Peanut Butter Smoothie Bowl
Start your day with a decadent and nutritious treat that combines the richness of chocolate and peanut butter with the creaminess of banana. This smoothie bowl is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 ripe banana
– 2 tablespoons unsweetened cocoa powder
– 2 tablespoons creamy peanut butter
– 1/2 cup non-dairy milk (almond, soy, or oat)
– 1 tablespoon honey or maple syrup (optional)
– Toppings: sliced almonds, shredded coconut, chia seeds, and fresh fruit
Instructions:
1. Add all ingredients to a blender and blend until smooth.
2. Pour into a bowl and top with your desired toppings.
3. Serve immediately and enjoy!
Cooking Time: 5 minutes
Tempeh Bacon and Avocado Sandwich
Transform a classic sandwich into a game-changing meal with the rich flavor of tempeh “bacon” and creamy avocado. This vegan twist on a favorite is surprisingly easy to make and packed with nutritious goodness.
Ingredients:
– 1 block of tempeh
– 2 tbsp soy sauce
– 2 tbsp maple syrup
– 1 tsp smoked paprika
– 1/4 cup water
– 2 slices of whole grain bread
– 1 ripe avocado, sliced
– Lettuce leaves (optional)
Instructions:
1. Preheat a non-stick skillet or grill pan over medium heat.
2. In a small bowl, whisk together soy sauce, maple syrup, and smoked paprika. Marinate the tempeh in this mixture for at least 30 minutes.
3. Grill or cook the tempeh “bacon” for 5-7 minutes per side, until crispy and golden brown.
4. Assemble the sandwich by spreading a slice of bread with avocado, then topping with the tempeh “bacon”, and finishing with another slice of bread.
5. Add lettuce leaves if desired, then serve immediately.
Cooking Time: 15-20 minutes
Vegan Lentil Shepherd’s Pie
Vegan Lentil Shepherd’s Pie Recipe
A comforting, plant-based twist on a classic dish, this Vegan Lentil Shepherd’s Pie is perfect for a cozy night in. With red lentils, sautéed vegetables, and a crispy mashed potato topping, it’s a flavorful and satisfying meal that’s easy to make.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 2 carrots, peeled and grated
– 2 cups vegetable broth
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2-3 medium-sized potatoes, peeled and diced
– 1 tablespoon vegan butter or margarine
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lentils according to package instructions. Drain and set aside.
3. In a large skillet, sauté onion, garlic, carrots, thyme, salt, and pepper until the vegetables are tender.
4. Add cooked lentils, vegetable broth, and vegan butter or margarine to the skillet. Stir to combine.
5. Transfer the lentil mixture to a 9×13 inch baking dish.
6. Top with mashed potatoes and smooth out the surface.
7. Bake for 25-30 minutes, or until the potatoes are golden brown.
Cooking Time: 45-50 minutes
High-Protein Vegan Mac and Cheese
Transform your comfort food game with this rich and satisfying vegan mac and cheese recipe, packed with plant-based protein to fuel your active lifestyle.
Ingredients:
– 1 pound macaroni
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1/2 cup cashew cream (soaked overnight and blended with water)
– 1 teaspoon paprika
– 1/4 teaspoon cayenne pepper
– 1/2 cup nutritional yeast
– 1/4 cup vegan cheddar shreds
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook macaroni according to package instructions.
2. In a large saucepan, heat olive oil over medium heat. Add onion and garlic; cook until softened.
3. Whisk in vegetable broth, cashew cream, paprika, cayenne pepper, nutritional yeast, and vegan cheddar shreds. Bring to a simmer.
4. Combine cooked macaroni and cheese sauce. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Summary
Discover the delicious world of plant-based protein with these 20 mouth-watering recipes! From spicy black bean burgers to creamy lentil curries, and from vegan omelettes to chocolate peanut butter smoothie bowls, there’s something for every meal. These innovative dishes showcase the versatility of plant-based ingredients like tofu, tempeh, seitan, and legumes, offering a wealth of high-protein options that are both healthy and satisfying.
