6 High-Protein Vegetarian Dinners

Protein-packed Chili

Ingredients
for 8 servings

1 tablespoon oil
8 cloves garlic, minced
1 onion, chopped
1 red bell pepper, chopped
1 jalapeño, chopped
salt, to taste
pepper, to taste
1 tablespoon cayenne pepper
4 tablespoons chili powder
1 tablespoon cumin
4 tomatoes, cubed
28 oz crushed tomato, 1 can
4 cups vegetable broth
2 cups water
1 ½ cups quinoa
1 cup red kidney bean
1 cup pinto bean
1 cup black bean
1 cup corn
1 tablespoon lime juice
1 teaspoon dried oregano
1 tablespoon fresh cilantro
avocado, for garnish

Preparation

1. In a large pot, combine oil, garlic, onion, pepper, jalapeño, salt, pepper, cayenne pepper, chili powder, and cumin. Sauté until onion is translucent.
2. Add tomatoes, crushed tomatoes, vegetable broth, water, quinoa, kidney beans, pinto beans, and black beans. Bring to a boil.
3. Cover and reduce to a simmer for 25-30 minutes.
4. Add corn, lime juice, oregano, and cilantro, cover again and simmer for 5 minutes.
5. Allow to cool 2 minutes. Serve topped with avocado and cilantro.
6. Enjoy!

Tofu Stir Fry

Ingredients
for 2 servings

4 cloves garlic, minced, divided
2 teaspoons fresh ginger, grated
1 tablespoon honey
1 teaspoon sriracha
¼ cup lime juice
¼ cup reduced sodium soy sauce
1 block extra firm tofu
4 tablespoons sesame oil, divided
1 small onion, sliced
1 large carrot, sliced
1 red bell pepper, sliced
½ cup edamame, frozen, thawed
3 cups soba noodle, cooked
1 tablespoon sesame seed
green onion, chopped, to serve

Preparation

1. In a medium bowl, add the soy sauce, lime juice, honey, ginger, and chili sauce and stir to combine. Set aside .
2. Wrap the tofu in a dish towel then place a plate on top.
3. Allow to drain for 10-15 minutes then remove the plate, unwrap the tofu, and slice into cubes.
4. In a wok or large frying pan heat 2 tablespoons of sesame oil over medium heat.
5. Add the tofu and pan fry for 5-7 minutes, stirring occasionally.
6. Add the garlic and the onion and stir until softened, about 1 minute.
7. Add in the edamame, red pepper, and carrots and cook, stirring occasionally, until tender, 2-3 minutes.
8. Add the soba noodles, sauce, and sesame seeds.
9. Cook for 1-2 minutes, stirring occasionally.
10. Remove from the heat.
11. Garnish with green onions, if desired.
12. Enjoy!

Black Bean Burgers

Ingredients
for 4 servings

2 canned cooked black beans, rinsed and drained
1 onion, minced
3 cloves garlic, minced
2 carrots, shredded
½ cup quick-cook oats
1 tablespoon soy sauce
1 tablespoon olive oil
1 teaspoon cumin
½ teaspoon coriander
½ teaspoon chili powder
¼ teaspoon cayenne pepper
salt, to taste
pepper, to taste
, we did not use vegan buns, but you can

Preparation

1. Heat one tablespoon of olive oil in a pan. Combine onions, garlic, salt, and pepper and cook until onions are translucent.
2. Add carrots, cumin, coriander, chili powder, and cayenne pepper until carrots are tender. Remove pan from heat.
3. In a bowl, mash the beans and then add the contents of the pan along with the soy sauce and quick oats.
4. Mix and form four patties. Place in freezer for 30 minutes to set.
5. Cook patties on a pan coated in cooking spray over medium heat, flipping halfway.
6. Use patties to create your dream veggie burger.
7. Enjoy!

Protein-packed Buddha Bowl

Ingredients
for 2 servings

8 oz tofu
1 sweet potato, peeled and cubed
1 onion, sliced
2 cloves garlic, minced
1 tablespoon oil
salt, to taste
pepper, to taste
1 cup chickpea
½ teaspoon salt
½ teaspoon pepper
1 teaspoon chili powder
1 teaspoon garlic powder
¼ cup carrot, shredded
1 ½ cups quinoa, cooked
1 cup leafy greens, whatever you have available.
1 avocado, sliced
1 lemon lemon juice

MARINADE

2 tablespoons vegetable oil
½ teaspoon sesame oil
1 teaspoon hot sauce
2 teaspoons dried thyme
1 teaspoon paprika
½ teaspoon salt

Preparation

1. Preheat oven to 400ºF (200ºC).
2. Combine marinade ingredients in a small bowl and whisk to combine.
3. Add the marinade and tofu to a container and marinate for at least 30 minutes, up to a day.
4. Lay sweet potato, onion, and garlic on a baking sheet and drizzle with oil, salt, and pepper.
5. Bake for 20-25 minutes.
6. Add the chickpeas, salt, pepper, chili powder, and garlic powder to a bowl and stir to combine.
7. Transfer chickpeas to a skillet and cook over medium heat for about 10 minutes. Set chickpeas aside.
8. Fry the tofu in the same pan for about 10 minutes on each side.
9. Slice tofu to your preference.
10. Combine the quinoa, greens, sweet potatoes, onions, chickpeas, carrots, tofu, and avocado in a medium-large bowl and top off with lemon juice
11. Enjoy!

Lentil “Meatballs”

Ingredients
for 12 servings

2 tablespoons olive oil, plus 1 tsp, divided
3 cloves garlic, minced
1 shallot, minced
1 ½ cups green lentil, cooked
1 egg
1 tablespoon tomato paste
¼ cup fresh italian parsley, chopped
⅓ cup grated parmesan cheese
1 tablespoon whole wheat breadcrumb
1 ½ tablespoons italian seasoning
salt, to taste
pepper, to taste

Preparation

1. Preheat oven to 375˚F (190˚C).
2. Heat a large skillet over medium heat then add 1 tablespoon of olive oil, shallot and garlic and sauté for 2-3 minutes, or until slightly golden brown then remove from heat.
3. To a food processor, add the garlic and shallot, lentils, egg, 1 teaspoon of olive oil, tomato paste, parsley, Parmesan, Italian seasonings, salt, and pepper and pulse, mixing until just combined.
4. Transfer the mixture to a medium-sized bowl.
5. Use a cookie dough scoop to scoop out balls of mixture then carefully form into balls.
6. Arrange on a parchment paper-lined baking sheet.
7. Bake for 10-15 minutes.
8. Remove meatballs from oven and allow to cool for 5-10 minutes.
9. Serve with spaghetti.
10.Enjoy!

Chinese Takeout-style Tofu And Broccoli

Ingredients
for 4 servings

14 oz firm tofu
1 ½ teaspoons sesame oil, divided
1 teaspoon vegetable oil
3 cups broccoli florets
3 tablespoons vegetable broth
2 garlic cloves, minced
1 teaspoon ginger
1 tablespoon rice vinegar
1 tablespoon cornstarch slurry
¼ cup soy sauce
2 tablespoons agave syrup
¹¹⁄₂ teaspoon toasted sesame seeds

Preparation

1. Wrap tofu in two layers of paper towels and place on a plate. Put another plate on top of the tofu to weigh it down, and microwave for 2-3 minutes, or until drained.
2. After microwaving, carefully unwrap tofu and slice into ½-1 inch cubes. Pat each cube dry.
3. In a large nonstick skillet, heat vegetable oil and 1 teaspoon of sesame oil over medium-high heat. Once the oil is hot, add cubes of tofu and cook on all sides until golden brown, approximately 2-4 minutes per side, then remove from pan and set aside.
4. Add broccoli to the hot pan and add vegetable broth. Cover with a lid and reduce heat to medium-low. Steam for 5 minutes.
5. Remove lid and turn heat back up to medium-high.
6. Add garlic, grated ginger, and ½ teaspoon sesame oil. Stir to soften.
7. Add in soy sauce, agave, sesame seeds, and cornstarch slurry.
8. Stir until thickened to desired consistency.
9. Add tofu back into broccoli and sauce mixture.
10. Serve over white rice and garnish with green onion and sesame seeds.
11. Enjoy!