Easy high protein vegetarian recipes - Lunch dinner

Author: Robert Winstead  

This high protein vegetarian sheet pan meal uses tofu, chickpeas, butternut squash, and red onion. Perfect for muscle building and recovery; both male and female version available, easy to use grocery list.

Tofu Sheet Pan Meal + 21 High Protein Vegetarian Meals

Tofu Sheet Pan Meal + 21 High Protein Vegetarian Meals
This high protein vegetarian sheet pan meal uses tofu, chickpeas, butternut squash, and red onion. Everything is roasted and served with a creamy tahini sauce!
Provided by: Brittany Mullins
Total time: 90 minutes
Cook time: 70 minutes
Prep time: 20 minutes
Yields: 4 servings
Cuisine: Middle Eastern
Number of ingredients: 12
  • 1 lb extra-firm tofu (pressed, drained and chopped into 1-inch pieces)
  • 2 Tablespoons liquid aminos (coconut aminos or low-sodium tamari)
  • 1 Tablespoon maple syrup
  • ½ teaspoon garlic powder
  • 1 medium butternut squash (about 6 cups peeled, seeded and cut into 1-inch pieces)
  • 1 (15 ounce) can chickpeas (drained and rinsed)
  • 1 medium/large red onion (roughly chopped)
  • 2 Tablespoons olive or avocado oil
  • ½ teaspoon sea salt
  • ½ teaspoon ground pepper
  • tahini sauce
  • ¼ cup coarsely chopped cilantro leaves (for garnish)
  • Serving Size: 0.25 of recipe
  • Calories: 518 kcal
  • Sugar: 10 g
  • Fat: 25 g
  • Carbohydrate: 56 g
  • Fiber: 12 g
  • Protein: 22 g
How to cook:
  1. Add chopped tofu, aminos, maple syrup, and garlic powder in a large bowl. Toss and let marinate for at least 30 minutes. Prep tahini sauce while tofu is marinating.
  2. Preheat oven to 375°F.
  3. Add chopped butternut squash, chickpeas, and onion to a large sheet pan. Drizzle on the oil, sprinkle with salt and pepper and toss to coat. Add tofu to the pan and toss once more.
  4. Place sheet pan in the oven and roast for 30 minutes, toss ingredients and place back in the oven for 40 minutes or until chickpeas are crisp, tofu is golden and butternut squash is fork-tender.
  5. Portion butternut squash, chickpea, tofu mixture onto plates, garnish with cilantro and drizzle with tahini sauce. Serve with extra tahini sauce.
Notes: 21 High Protein Vegetarian Meals, Vegetarian Main Dishes With Over 20g of Protein · Tofu Sheet Pan Meal · Garlic Teriyaki Tempeh and Broccoli · Slow Cooker Minestrone Soup · Mattar

Vegetarian Protein Bowl

Vegetarian Protein Bowl
This vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only boost protein, but also add creaminess to the farro mixture. Chimichurri sauce brightens the dish.
Provided by: Ali Ramee
Total time: 60 minutes
Yields: 4 servings
Number of ingredients: 15
  • 8 cups water
  • 1 ¼ cups farro
  • 1 (15 ounce) can no-salt-added cannellini beans, rinsed
  • 4 cups cauliflower florets
  • 1 (1 pound) sweet potato, peeled and cut into 1-inch cubes
  • 2 tablespoons extra-virgin olive oil plus 1/4 cup, divided
  • 2 teaspoons lemon-pepper seasoning, divided
  • ¾ teaspoon salt, divided
  • 1 (6-ounce) bunch fresh broccolini, cut into 2-inch pieces
  • ½ cup chopped fresh flat-leaf parsley
  • ¼ cup chopped fresh cilantro
  • 1 tablespoon red-wine vinegar
  • 1 large clove garlic, grated
  • ½ teaspoon crushed red pepper
  • ¼ cup chopped Castelvetrano olives
  • Calories: 572 calories
  • Carbohydrate: 78 g
  • Fat: 24 g
  • Fiber: 13 g
  • Protein: 17 g
  • Saturated Fat: 3 g
  • Sodium: 752 mg
  • Sugar: 7 g
How to cook:
  1. Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. Bring water to a boil in a large saucepan over medium-high heat; stir in farro. Return to a boil; reduce heat to medium and cook at a low boil, undisturbed, until the grains have expanded but are still al dente, about 30 minutes, stirring in cannellini beans during the last 5 minutes of cooking. Remove from heat and drain. Cover to keep warm.
  2. Meanwhile, place cauliflower florets and sweet potato on the prepared baking sheet. Drizzle with 1 1/2 tablespoons oil and sprinkle with 1 1/2 teaspoons lemon-pepper and 1/4 teaspoon salt; toss well to coat and spread evenly on the pan. Combine broccolini, 1/2 tablespoon oil and the remaining 1/2 teaspoon lemon-pepper in a medium bowl and toss to coat; set aside. Roast the sweet potato and cauliflower until almost tender, about 20 minutes. Remove from oven and push the sweet potatoes and cauliflower to one side. Add the broccolini to other side of the pan; roast until the vegetables are tender and lightly charred, about 10 minutes.
  3. Meanwhile, stir parsley, cilantro, vinegar, garlic, crushed red pepper, olives and the remaining 1/4 cup oil and 1/2 teaspoon salt together in a small bowl to make chimichurri. Stir 1/4 cup of the chimichurri into the farro mixture.
  4. Divide the farro mixture among 4 bowls and top evenly with roasted vegetables; drizzle with the remaining 1/4 cup chimichurri.
Notes: 71 Vegetarian Dishes That Are Packed With Protein, Made with beans, tofu, and plenty of greens, these vegetarian recipes are full of good-for-you protein. Sliced frittata in cast iron skillet.

High Protein Vegetarian Meal Plan

High Protein Vegetarian Meal Plan
Get our 7 day vegetarian high protein meal plan! Perfect for muscle building and recovery; both male and female version available, easy to use grocery list.
Provided by: Hurry The Food Up
Total time: 25 minutes
Cook time: 18 minutes
Prep time: 7 minutes
Yields: 2 servings
Cuisine: Vegan
Number of ingredients: 7
  • ¾ cup red lentils, dried
  • 1 can kidney beans ((drained and rinsed, 1 can = 15.5oz))
  • 1 bell pepper, red
  • 3-4 spring onions
  • Salt and pepper to taste
  • 2 cloves garlic
  • ½ cup tomato puree
  • Serving Size: 610 g
  • Calories: 557 kcal
  • Carbohydrate: 101 g
  • Protein: 40 g
  • Fat: 1.5 g
  • Sodium: 1089 mg
  • Fiber: 47.1 g
  • Sugar: 12.6 g
How to cook:
  1. If using dried red lentils then prepare according to package instructions (or just add 1 part red lentils to 1.5 parts of water with a little salt in a pot. Bring it to a boil and then let the lentils simmer for about 12-15 minutes depending on how soft you like them. Season with a little more salt, when the lentils are cooked. Alternatively you can cook them in veggie broth for extra flavour).
  2. Meanwhile cut the spring onions and bell pepper. Also grate the garlic.
  3. Get a big bowl and throw in all the ingredients, including the lentils and beans.
  4. Finally, if using, add the tomato sauce (as much as you like), give it a stir, do a taste test and, if necessary, season one last time with salt and pepper.
  5. Ready!
Notes: 30 Best High-Protein Vegetarian Recipes, Marinated Tofu, Avocado, and Spinach Salad with Creamy Toasted Sesame & Soy Dressing · 2. Peanut Butter Banana Smoothie · 3. Lentil Salad
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