Four High Protein Meals for Vegetarians

Amanda MittlemanNutrition & Recipe

When eating meat is not an option finding protein sources can be a challenge.  Many vegetarians struggle to get the protein their bodies need to operate at peak performance. Check out some of our favorite vegetarian recipes that also include complete sources of protein:

Asian Stir-Fry

  • 3 oz tofu, diced
  • 2 cups of vegetables (snap peas, bok choy, broccoli, green beans, 
mushroom, onion)
  • 1 tsp extra virgin olive oil
  • 1⁄2 tsp sesame oil or coconut oil
  • 1 Tbsp lite soy sauce.

1⁄2 cooked cauliflower rice 
Heat oil in a non-stick pan (a wok works best) at medium heat. Cook the tofu until close to done, not completely brown. Add the veggies and soy sauce to the pan with the chicken and continue to cook until the veggies are warm and soft. Place over cauliflower rice.

Serves: 1

Pesto Zoodle Pasta

  • 2 pounds zucchini (approx. 4-5 large zucchini), spiralized
  • 1 pint cherry tomatoes, halved
  • 1 large red onion (or two small), thinly sliced
  • 4 garlic cloves, minced
  • 1/4 cup extra virgin olive oil
  • 1/2 cup fresh basil
  • salt & pepper to taste
  • 1/2 tsp crushed red pepper (optional)
  • ½ cup of slivered almonds
  • shredded parmesan for topping (optional)

Start by warming the olive oil in a large pot over low to medium heat. Add the onion and garlic and cook for 3 minutes, until fragrant. Next add the zucchini noodles to the pot and season them with salt & pepper. Cover the pot with a lid and allow to cook for 2 minutes, stirring halfway through.  Add the tomatoes to the pot and continue to cook for another 3-4 minutes, stirring every 30 seconds or so. I prefer to use tongs to toss the noodles so that they cook evenly and I also like them a little firm. You can taste test a piece of zucchini noodle at this point to see if it’s soft enough for your liking. If not, continue to cook for another couple of minutes.  Lastly, add the fresh basil, crushed red pepper and parmesan cheese (optional) to the pot then stir together. Divide the pasta onto separate plates and garnish with fresh basil and slivered almonds. Serve warm and enjoy! Leftovers can be stored in an airtight container for up to 2 days. The zucchini will produce a little bit of water as it sits but you can just pour it out before reheating.

Serves: 4

Quinoa Stuffed Peppers

stuffed peppers

  • 3 cups cooked quinoa (99% lean ground turkey can be substituted or added)
  • 4 oz chopped green chile
  • 1⁄2 cup petite diced tomatoes
  • 1⁄2 cup shredded pepper jack cheese
  • 1 cup of cooked black beans
  • 3 Tbsp chopped fresh cilantro leaves
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1⁄2 tsp onion powder
  • 1⁄2 tsp chili powder, or more to taste
  • salt and freshly ground black pepper, to taste

6 bell peppers, tops cut, stemmed and seeded 
Preheat oven to 350 degrees F. In a large bowl, combine quinoa, black beans, green chile, tomatoes, cheese, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste. Spoon the filling into each hallowed bell pepper. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.

Serves: 6

Spaghetti Squash Chow Mein

  • 1 large spaghetti squash
  • 1/4 cup soy sauce
  • 3 cloves garlic, minced
  • 1 Tbsp coconut sugar
  • 2 tsp freshly grated ginger
  • 1/4 tsp white pepper
  • 2 Tbsp olive oil
  • 1 onion, diced
  • 1 cup of broccoli florets finely chopped
  • 3 stalks celery, sliced diagonally
  • 2 cups shredded cabbage
  • 1 cup Edamame

Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 dish and pour 1/2 inch of water in the bottom of the pan. Bake at 400 degrees for 40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside. In a small bowl, whisk together soy sauce, garlic, coconut sugar, ginger and white pepper; set aside. Heat olive oil in a large skillet over medium high heat. Add onion and celery, and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage and broccoli until heated through, about 1 minute. Stir in spaghetti squash and soy sauce mixture until well combined, about 2 minutes.

Serves: 4

Profile Info

Related Posts

Comments