As a vegetarian, it can be challenging to ensure you’re getting enough protein in your diet. But with the right recipes, you don’t have to sacrifice taste or nutrition. In fact, many plant-based foods are packed with protein and other essential nutrients. Whether you’re looking to boost muscle growth, support overall health, or simply add some variety to your meals, these 20 delicious vegetarian protein recipes have got you covered.
From hearty curries and stir-fries to tasty burgers and bowls, our collection of protein-rich veggie recipes is sure to inspire your culinary creativity. And the best part? Each recipe is carefully crafted to provide a good source of plant-based protein, making it easy to fuel your body without compromising on taste or nutrition.
Lentil and Chickpea Curry
This flavorful curry is a staple of Indian cuisine, packed with protein-rich lentils and chickpeas, aromatic spices, and a hint of sweetness. Serve over rice or with naan bread for a satisfying meal.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 2 cups vegetable broth
– 1 can diced tomatoes (14 oz)
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onions, garlic, and ginger; cook until softened, about 5 minutes.
3. Add cumin, curry powder, turmeric, paprika, salt, and pepper. Cook for 1 minute.
4. Stir in lentils, chickpeas, broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
5. Taste and adjust seasoning as needed. Garnish with cilantro, if desired.
Cooking Time: 40 minutes
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the nutty goodness of quinoa with the savory flavor of black beans.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup chopped onion
– 1 minced garlic clove
– 1 teaspoon cumin
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a medium bowl, combine quinoa, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Drizzle the tops with olive oil.
6. Bake for 30-40 minutes or until peppers are tender.
Cooking Time: 30-40 minutes
Tofu Scramble with Spinach and Mushrooms
A flavorful and nutritious vegan breakfast option that’s perfect for a quick morning meal or brunch. This scramble is packed with protein, fiber, and vitamins from the tofu, spinach, and mushrooms.
Ingredients:
– 1 block of extra-firm tofu, drained and crumbled
– 2 cups fresh spinach leaves
– 1 cup sliced mushrooms (button or cremini work well)
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: your favorite spices or herbs (e.g. paprika, dried oregano)
Instructions:
1. Heat the olive oil in a large non-stick skillet over medium heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for another minute, until fragrant.
4. Add the sliced mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
5. Add the crumbled tofu and cook, breaking it up with a spatula, until it’s fully coated in the mushroom mixture, about 3-4 minutes.
6. Stir in the fresh spinach leaves and cook until wilted, about 1 minute.
7. Season with salt, pepper, and any desired spices or herbs.
8. Serve hot and enjoy!
Cooking Time: About 15-20 minutes
Chickpea and Sweet Potato Buddha Bowl
Nourish your body and soul with this wholesome, plant-based bowl filled with roasted sweet potatoes and chickpeas, mixed greens, and a tangy tahini drizzle.
Ingredients:
– 2 large sweet potatoes
– 1 can chickpeas (14.5 oz)
– 2 tablespoons olive oil
– Salt and pepper to taste
– 4 cups mixed greens (arugula, spinach, etc.)
– 2 tablespoons tahini
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Pierce sweet potatoes with a fork several times and roast for 45-50 minutes or until tender.
3. Drain chickpeas and toss with olive oil, salt, and pepper.
4. Roast chickpeas in the oven for 20-25 minutes or until crispy.
5. In a blender or food processor, combine tahini, garlic, lemon juice, and water to form a creamy drizzle.
6. Assemble bowls by dividing roasted sweet potatoes and chickpeas among four bowls.
7. Top with mixed greens, cilantro (if using), and drizzle with tahini sauce.
Cooking Time: 1 hour 15 minutes
Tempeh Tacos with Avocado Lime Dressing
This flavorful recipe combines the nutty taste of tempeh with the creaminess of avocado, all wrapped up in a crispy taco shell. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 block of tempeh
– 1/2 cup of lime juice
– 1/4 cup of olive oil
– 2 cloves of garlic, minced
– 1 teaspoon of cumin
– 1/2 teaspoon of chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Avocado Lime Dressing (see below)
– Optional toppings: diced tomatoes, shredded lettuce, diced bell peppers, sour cream
Instructions:
1. Preheat oven to 375°F.
2. Crumble tempeh into a bowl and mix with lime juice, olive oil, garlic, cumin, chili powder, salt, and pepper.
3. Cook for 20-25 minutes, stirring occasionally, until tempeh is 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 tempeh mixture and top with Avocado Lime Dressing, diced tomatoes, shredded lettuce, diced bell peppers, and sour cream (if using).
Avocado Lime Dressing:
– 2 ripe avocados
– 1/4 cup of lime juice
– Salt to taste
Combine all ingredients in a blender and blend until smooth. Serve over tacos.
Cooking Time: 25-30 minutes
Edamame and Broccoli Stir-Fry
This recipe is a tasty and healthy combination of edamame and broccoli, cooked to perfection with garlic and ginger. Perfect for a quick weeknight dinner or lunch.
Ingredients:
– 1 cup edamame
– 3 cups broccoli florets
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 2 tablespoons vegetable oil
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the garlic and ginger; cook for 1 minute, until fragrant.
3. Add the broccoli; cook for 3-4 minutes, until tender-crisp.
4. Add the edamame; cook for an additional 2-3 minutes, until heated through.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 8-10 minutes
Black Bean and Quinoa Burgers
Get ready for a flavorful twist on traditional burgers with these nutritious black bean and quinoa patties.
Ingredients:
– 1 cup cooked black beans, rinsed and drained
– 1/2 cup cooked quinoa
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 egg, lightly beaten (optional)
– Buns and toppings of your choice
Instructions:
1. In a medium bowl, mash the black beans using a fork or a potato masher.
2. Add the cooked quinoa, chopped onion, minced garlic, olive oil, cumin, salt, and pepper to the bowl with the mashed black beans.
3. Mix until well combined.
4. If desired, add the lightly beaten egg to help hold the mixture together.
5. Divide the mixture into 4 equal parts and shape each part into a patty.
6. Heat a non-stick skillet or grill over medium-high heat.
7. Cook the patties for 4-5 minutes per side, until they’re golden brown and crispy on the outside, and cooked through.
Cooking Time: 8-10 minutes
Greek Yogurt and Chia Seed Pudding
This recipe is a simple and nutritious way to start your day with a creamy and filling breakfast or snack. The chia seeds provide a boost of omega-3s, fiber, and protein, while the Greek yogurt adds tanginess and creaminess.
Ingredients:
– 1/2 cup chia seeds
– 1 cup Greek yogurt (plain or flavored)
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together the chia seeds and salt.
2. Add in the Greek yogurt and stir until well combined.
3. If desired, add in the honey or maple syrup and stir to combine.
4. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or overnight.
5. Serve chilled, garnished with fruit or nuts if desired.
Cooking Time: 30 minutes – overnight
Spicy Peanut Tofu Noodles
This recipe combines the creaminess of peanut sauce with the spiciness of Korean chili flakes, all wrapped up in a delicious noodle dish. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 8 oz noodles (rice noodles or udon work well)
– 2 tbsp peanut butter
– 2 tbsp soy sauce
– 1 tsp Gochujang (Korean chili paste)
– 1 tsp honey
– 1/4 cup water
– 1/4 cup chopped scallions, for garnish
– Salt and pepper to taste
– Crushed peanuts or sesame seeds, optional
Instructions:
1. Cook noodles according to package instructions. Drain and set aside.
2. In a blender or food processor, combine peanut butter, soy sauce, Gochujang, honey, and water. Blend until smooth.
3. Heat the peanut sauce in a large skillet over medium heat. Add tofu and cook until golden brown, about 5 minutes.
4. Add noodles to the skillet and toss with tofu and peanut sauce.
5. Season with salt and pepper to taste.
6. Garnish with chopped scallions and crushed peanuts or sesame seeds, if desired.
Cooking Time: 15-20 minutes
Lentil and Walnut Meatballs
This recipe combines the nutritional benefits of lentils with the earthy flavor of walnuts to create a unique and delicious meatball option. Perfect for a vegetarian or vegan meal, these meatballs are packed with protein and fiber.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup chopped walnuts
– 1/4 cup grated Parmesan cheese (vegan alternative: nutritional yeast)
– 1 egg replacement (e.g. flaxseed or chia seed gel)
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine lentils, oats, walnuts, Parmesan cheese, egg replacement, olive oil, onion, and garlic.
3. Mix well with your hands until everything is fully incorporated.
4. Use your hands to shape the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter.
5. Place meatballs on a baking sheet lined with parchment paper.
6. Bake for 18-20 minutes or until lightly browned and firm to the touch.
Cooking Time: 18-20 minutes
Chickpea and Spinach Coconut Curry
This flavorful and aromatic curry is a perfect blend of Indian spices, creamy coconut milk, and nutritious chickpeas and spinach. Serve with steamed basmati rice or naan for a satisfying meal.
Ingredients:
– 1 can chickpeas (14 oz)
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pan over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, ginger, cumin, turmeric, and cayenne pepper (if using). Cook for 1 minute, stirring constantly.
3. Add chickpeas, spinach, and coconut milk. Stir well to combine.
4. Bring the mixture to a simmer and cook until the spinach is wilted and the flavors have melded together, about 10-12 minutes.
5. Season with salt to taste.
6. Garnish with cilantro leaves and serve hot.
Cooking Time: 15-18 minutes
Seitan and Vegetable Skewers
Get ready to grill up a flavorful and healthy meal with this easy-to-make recipe for Seitan and Vegetable Skewers.
Ingredients:
– 1 package of store-bought or homemade seitan, cut into bite-sized pieces
– 1 cup mixed vegetables (bell peppers, zucchini, cherry tomatoes, onions, mushrooms)
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. Thread seitan and vegetables onto skewers, leaving a small space between each piece.
3. In a small bowl, whisk together olive oil, soy sauce, and honey. Brush the mixture evenly onto both sides of the skewered ingredients.
4. Season with salt and pepper to taste.
5. Grill skewers for 8-10 minutes per side, or until seitan is golden brown and vegetables are tender.
Cooking Time: 16-20 minutes
Tips:
– Make sure to soak wooden skewers in water for at least 30 minutes before grilling to prevent burning.
– You can adjust the amount of vegetables and seasonings to your liking.
Protein-Packed Smoothie with Almond Butter
Kickstart your day with this nutrient-rich smoothie packed with protein, healthy fats, and complex carbohydrates.
Ingredients:
- 1 scoop vanilla whey protein powder (30g)
- 1/2 cup frozen berries (blueberries, strawberries, raspberries)
- 1 tablespoon almond butter
- 1/2 banana, sliced
- 1/4 cup unsweetened almond milk
- Ice cubes (as needed)
- Sprinkle of chia seeds (optional)
Instructions:
1. In a blender, combine protein powder, frozen berries, almond butter, sliced banana, and almond milk.
2. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is fully incorporated.
5. Taste and adjust sweetness or thickness as desired.
6. Top with a sprinkle of chia seeds, if using.
Cooking Time: None! Just blend and enjoy!
Vegan Lentil Shepherd’s Pie
A comforting, plant-based twist on a classic comfort food dish, this Vegan Lentil Shepherd’s Pie is perfect for a cozy night in. Made with red lentils, sautéed vegetables, and a crispy mashed potato topping, it’s a flavorful and nutritious meal that’s easy to make.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 potatoes, peeled and chopped
– 1 teaspoon dried thyme
– 1 bay leaf
– 1 cup vegetable broth
– Salt and pepper to taste
– 2 tablespoons all-purpose flour
– 2 cups mashed potato
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large saucepan, sauté onion, garlic, carrots, and potatoes in olive oil until tender.
3. Add lentils, thyme, bay leaf, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes.
4. Stir in flour to thicken the mixture.
5. Transfer the lentil mixture to a 9×13-inch baking dish.
6. Top with mashed potato and bake for 25-30 minutes or until golden brown.
Cooking Time: 55-60 minutes
Tofu and Kale Salad with Tahini Dressing
A refreshing and healthy salad that combines the creaminess of tahini dressing with the earthy flavors of kale and tofu.
Ingredients:
– 1 block extra-firm tofu, drained and cubed
– 2 cups curly kale, stems removed and chopped
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 garlic clove, minced
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss tofu with 1 tablespoon olive oil, salt, and pepper on a baking sheet.
3. Roast tofu for 15-20 minutes or until golden brown.
4. In a blender, combine tahini, lemon juice, garlic, and 1/4 cup water. Blend until smooth.
5. In a large bowl, massage kale with 1 tablespoon olive oil and salt to tenderize leaves.
6. Add roasted tofu, chopped parsley, and tahini dressing to the bowl. Toss to combine.
Cooking Time: 25-30 minutes
White Bean and Rosemary Soup
This hearty soup combines the comforting warmth of white beans with the piney flavor of rosemary, perfect for a chilly evening. With minimal fuss and maximum flavor, this recipe is sure to become a winter staple.
Ingredients:
– 1 cup dried navy beans, soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 sprigs fresh rosemary, chopped (about 2 tablespoons)
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the oil over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add rosemary and cook for an additional minute.
3. Add soaked navy beans, broth, tomatoes, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until beans are tender.
4. Use an immersion blender or transfer soup to a blender; puree until smooth.
5. Serve warm, garnished with chopped fresh rosemary if desired.
Cooking Time: 45-50 minutes
Quinoa and Chickpea Salad with Lemon Dressing
This refreshing salad combines nutty quinoa with protein-rich chickpeas, crunchy veggies, and a zesty lemon dressing. Perfect for a light lunch or dinner, this recipe is also great as a side dish.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 can chickpeas (15 oz), drained and rinsed
– 1 red bell pepper, diced
– 1 cucumber, sliced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water.
2. In a large bowl, combine cooked quinoa, chickpeas, bell pepper, and cucumber.
3. In a small bowl, whisk together lemon juice and olive oil.
4. Pour dressing over the quinoa mixture and toss to coat.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Vegan Protein Pancakes with Blueberries
Start your day off right with these fluffy and nutritious vegan protein pancakes, packed with the sweetness of blueberries.
Ingredients:
– 1 scoop vegan vanilla protein powder (30g)
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1/4 cup unsweetened almond milk
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon maple syrup
– 1 large egg replacement (e.g. flax or chia eggs)
– 1/2 cup fresh or frozen blueberries
– Cooking spray or oil
Instructions:
1. In a blender, combine protein powder, oats, almond flour, and baking powder. Blend until well combined.
2. Add almond milk, maple syrup, and egg replacement. Blend until smooth.
3. Heat a non-stick pan or griddle over medium heat. Spray with cooking spray or oil.
4. Pour in 1/4 cup of batter per pancake. Cook for 2-3 minutes, until bubbles appear on surface.
5. Flip pancakes and cook for an additional 1-2 minutes.
6. Serve warm with fresh blueberries on top.
Cooking Time: 10-12 minutes (depending on size of pancakes)
Spiced Chickpea and Sweet Potato Stew
This hearty stew combines the comforting warmth of sweet potatoes with the creamy texture of chickpeas, all wrapped up in a fragrant blend of aromatic spices. Perfect for a cozy dinner or lunch.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cayenne pepper
– Salt and pepper to taste
– 4 cups vegetable broth
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, cinnamon, and cayenne pepper. Cook for 1 minute, stirring constantly.
3. Add sweet potatoes, chickpeas, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes or until sweet potatoes are tender.
4. Season with salt and pepper to taste. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 25-30 minutes
Tempeh and Vegetable Stir-Fry with Cashews
This flavorful stir-fry combines the nutty taste of tempeh with a variety of colorful vegetables and crunchy cashews, making for a satisfying and nutritious meal.
Ingredients:
– 1 block of tempeh, cut into small pieces
– 2 tablespoons of vegetable oil
– 1 onion, thinly sliced
– 2 cloves of garlic, minced
– 1 bell pepper, sliced
– 1 cup of broccoli florets
– 1/4 cup of cashews
– 2 teaspoons of soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tempeh and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the onion and garlic to the pan and cook until the onion is translucent.
4. Add the bell pepper and broccoli to the pan and cook until the vegetables are tender-crisp.
5. Stir in the cashews, soy sauce, salt, and pepper. Cook for an additional 1-2 minutes.
6. Return the tempeh to the pan and stir to combine with the vegetables and cashews.
7. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Summary
Discover 20 delicious vegetarian recipes that pack a protein punch for muscle growth. From hearty curries to flavorful stir-fries, these plant-based dishes are sure to satisfy your taste buds and fuel your fitness goals. Recipes include Lentil and Chickpea Curry, Quinoa and Black Bean Stuffed Peppers, Tofu Scramble with Spinach and Mushrooms, and many more. With a variety of international flavors and creative twists on classic dishes, you’ll find something to love in this collection of protein-packed vegetarian recipes.
