Simple High-Protein Vegetarian Recipes

The vegetarian taco recipe is packed with muscle-building protein and lots of flavor. Perfect for fitness foodies.

Ingredients
15 ounce can of chickpeas
2 teaspoons olive oil
2 tablespoons reduced-sodium soy sauce
1 teaspoon chipotle chili powder
1 teaspoon garlic powder
4 street taco corn tortillas
1 lime, quartered
1 tub prepared guacamole
Prepared rice or quinoa, optional

Method

  1. Drain and rinse chickpeas.
  2. In a large non-stick skillet, heat olive oil over medium-low heat.
  3. Sauté chickpeas, soy sauce, and seasonings until all the liquid is absorbed.
  4. Add chickpeas to a corn tortilla and serve with the guacamole and lime wedges.
  5. Enjoy with prepared rice or quinoa.

Serves 2.

Mediterranean Quinoa Salad
This high-protein salad is endlessly customizable. Perfect for on-the-go lunches and healthy dinners!

Ingredients
1 cup quinoa
1 ½ cups water
1 bunch scallions, diced
1 container cherry tomatoes, quartered
1 hothouse cucumber, peeled and diced
1 lemon, freshly squeezed
2-3 tablespoons olive oil
½ cup low fat crumbled feta

Method

  1. Prepare the quinoa according to package instructions (reduce the water to 1 ½ cups). Fluff with a fork when done and set aside.
  2. Meanwhile, prepare the vegetables and combine them in a large bowl.
  3. Whisk together the lemon juice and olive oil. Drizzle over the vegetables.
  4. Add the quinoa to the vegetables and fold in the feta.

Serves 4.

One-Pot Pasta
This is the easiest — and maybe the most fun — one-pot pasta dish you’ll ever make, ideal for potlucks with vegetarians and non-vegetarians alike.

Ingredients
12 ounces protein spaghetti or your favorite spaghetti
12 ounces cherry tomatoes, halved
1 onion, thinly sliced
4 cloves garlic, thinly sliced
⅛ teaspoon red-pepper flakes
2-3 sprigs of basil
2 tablespoons extra-virgin olive oil
2 teaspoons kosher salt
4½ cups water
Freshly grated parmesan cheese, for serving

Method

  1. Combine spaghetti, tomatoes, onion, garlic, red-pepper flakes, basil, oil, salt, and water in a large Dutch oven.
  2. Bring to a boil over high heat.
  3. Once the water is boiling, reduce the temperature to medium-high and stir for about 10 minutes, or until water has absorbed into the pasta.
  4. Serve with fresh parmesan.

Serves 4-6.

Chickpea Salad Sandwich
This quick and easy protein-packed sandwich tastes equally great with multigrain bread or on a bed of spinach leaves with your favorite dressing.

Ingredients
1 16-ounce can chickpeas, drained and mashed
2 tablespoons mayonnaise
2 teaspoons Dijon mustard
1 tablespoon sweet pickle relish
2 green onions, finely chopped
Kosher salt and freshly ground pepper, to taste

Method

  1. Combine mashed chickpeas, mayonnaise, mustard, relish, and chopped green onions in a medium bowl.
  2. Season with salt and pepper, to taste.
  3. Serve over toasted bread or as a salad.

Serves 2.

Split Pea & Barley Soup
Boasting fill-you-up fiber and fat-free protein, split peas are a nutritional superstar. The barley in this recipe adds a chunky texture. This also freezes well for once-a-month cooking.

Ingredients
1 pound dried split peas
½ cup pearl barley
8 cups of water
2 bay leaves
1 teaspoon salt
1 tablespoon soy sauce
2 teaspoons dried thyme
2 teaspoons garlic, chopped
1 teaspoon ground cumin
2 cups carrots, diced*
1 medium onion, diced*
⅓ cup celery, diced*
1 bunch green scallions, diced, for serving

*Save time! Sub out the diced carrots, onions, and celery for a prepared “Mirepoix.”

Method

  1. Combine all ingredients through cumin in a large stockpot; bring to a boil over high heat.
  2. Reduce heat to a simmer, cover, and cook for 1 hour.
  3. Add the carrots, onion, and celery and stir to combine; cook for 20 to 30 minutes more, until the vegetables are tender.
  4. Remove the bay leaves.
  5. Serve immediately, garnishing with the green scallions.

Serves 6-8.