Vegetarian Protein Recipe - 22 Easy Dishes From Around The World

If you practice fitness and bodybuilding, you probably know that the amount of protein ingested each day has a direct relationship with your results. Yes, but now for those of you who have chosen not to eat meat, this is a major challenge.

Why ?

Because finding a vegetarian protein recipe for every meal can be a headache. The vegetable proteins are not so easy to have in large quantities in a conventional diet. Fortunately, solutions exist.

Testoprime

Challenge met for your protein needs

You know that I will not shrink from any sacrifice for you...

So I traveled to incredible lands at the risk of my life, fought Nile crocodiles and smashed hammerhead sharks than me to bring you these meatless recipes. Like what, being a vegetarian can still cost the lives of some animals 😉

So for your next vegetarian protein meal, you'll be spoiled for choice.

I decided to offer you, not a vegetarian protein recipe, but 22 dishes from cuisines around the world. You will even find a great recipe for protein bars for vegans and vegetarians.

Ready for your first meatless recipe?

This article is so long that I decided to deliver it to you in 2 parts. It is nearly 9000 words, or about 40 pages (without photos). You will therefore discover 11 recipes in this article and the following 11 in a link at the end of the article.

NOTES: Some recipes are also suitable for vegans. It is indicated in bold at the beginning of each of them. The somewhat specific ingredients are available at Amazon by clicking on the links (mainly organic products).

Let's go :

1. Vegetarian Protein Recipe: Roasted Pumpkin and Quinoa Salad

protein vegetarian recipe
Source: mydarlinglemonthyme.com

For vegetarians and vegans

Let's face it, quinoa is not a very tasty food. It is rather interesting for its texture which I find pleasant.

But this amino acid-rich recipe, with tasty roasted vegetables and lots of aromatic herbs, is a brilliant way to liven it up while boosting your protein intake.

Quantities for 2 to 4 people

INGREDIENTS

  • 1 kg of pumpkin
  • 1 tablespoon finely grated fresh ginger
  • 2 green or red chillies, finely chopped
  • 2 cloves garlic finely chopped
  • 2 tablespoons olive oil
  • 2 teaspoons of pure maple syrup
  • 1 handful finely chopped coriander roots and stems (optional)
  • Salt and freshly ground black pepper
  • 185g of quinoa
  • 375ml water
  • The juice of 2 lemons
  • 1 good handful of fresh mint and coriander leaves
  • Pre-roasted pumpkin seeds (see note below)

PREPARATION

  1. Preheat the oven to 200°C.
  2. Peel the pumpkin, remove the seeds and cut into equal pieces about 2-3 cm wide.
  3. Mix the pumpkin with the ginger, chilli, garlic, olive oil, maple and coriander roots. Season sufficiently with salt and pepper.
  4. Place everything on a baking sheet.
  5. Put the plate in the oven for 25 to 30 minutes, turning its contents once or twice until the pumpkin has a nice golden color.
  6. Remove from the oven and let cool slightly.
  7. Meanwhile, place the quinoa in a fine-mesh sieve and rinse well. Bring the water to a boil in a small saucepan before adding the quinoa, covering with a lid and reducing the heat. Cook it for 10 to 12 minutes until the water is absorbed and the quinoa is tender.
  8. Remove from the heat, leave the lid on and set aside for another 5 minutes before separating the seeds with a fork.
  9. When the pumpkin and quinoa are done, combine them in a large bowl, scooping up any bits of ginger clinging to the plate.
  10. Squeeze the lemons over the mixture, garnish with the herbs, add salt and pepper if necessary.
  11. Add toasted pumpkin seeds on top before serving.

NOTE :

To roast pumpkin seeds, let them dry overnight in a warm, dry place. Preheat your oven to 180°C. Spread the seeds on a baking sheet. Put them in the oven and cook for about 20 minutes, stirring them every 5 minutes until they take on a nice color (but do not burn them).

You will find more details in this article by Marmiton.

And There you go !

Enjoy hot or cold, according to your taste.

2. Quinoa bowl with eggs, avocado and tofu bites

Vegetarian Protein Recipe - Quinoa Bowl with Eggs
Source: iamafoodblog.com

For Vegetarians

There are so many good things in this bowl!

Okay, tofu is even blander than quinoa (it's possible 😀 ). But support will make the difference.

Quinoa, tofu and eggs provide a high dose of protein, not to mention avocado and seaweed. It is ultimately a super protein and super delicious dish.

Quantities for 2 people

INGREDIENTS

Quinoa

  • 1 to 2 eggs
  • 250g of quinoa cooked
  • 1 sliced ripe avocado
  • 8 to 12 bites of tofu
  • Mustard and Miso Vinaigrette
  • Sliced green onions (as many as you like)

Seasoning

  • 1 tablespoon of white miso
  • 1 tablespoon Dijon mustard
  • 2 tablespoons of neutral oil
  • 2 teaspoons ofSesame oil
  • The juice of a lemon
  • Pepper (to taste)

PREPARATION

  1. Before boiling the eggs, reserve a large bowl of cold water and ice.
  2. Boil a pot of water. Reduce the heat and gently lower your eggs into the water using a spoon.
  3. Cook 6 minutes for soft-boiled eggs and 6 minutes and 30 seconds for a slightly more cooked yolk.
  4. When the time is up, use a slotted spoon to remove the eggs and immediately drop them into the bowl of ice water.
  5. Gently peel.

Establishment :

  1. Mix the seasoning. Taste and adjust if necessary.
  2. Divide the quinoa between 2 bowls.
  3. Arrange an egg cut in 2, the avocado, the tofu bites and the green onions on top.
  4. Add seasoning.
ALSO READ:  Lack of protein: 11 signs that you are suffering from a deficiency

Treat yourself ! 

5. Roasted Harissa Roots with Chickpeas and Millet

Vegetarian Protein Recipe - Roasted Harissa Roots with Chickpeas and Millet
Source: happyheartedkitchen.com

For vegetarians and vegans

It might not be your go-to dish for the holidays, but this high-protein vegetarian recipe is perfect for the winter months.

Millet is similar to couscous or quinoa, so if you like those last 2, you'll like millet too. It's full of protein, cheap, and easy to cook.

Quantities for 4 people

INGREDIENTS

  • 4 medium beets, peeled and chopped
  • 8 to 10 large carrots, peeled and halved lengthwise
  • 1 ½ tablespoon harissa paste
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground cumin
  • ½ teaspoon ground ginger
  • 2 tablespoons extra-virgin olive oil
  • Salt and pepper
  • 225g cooked chickpeas
  • 150g millet
  • 50g raisins or dried currants
  • 75 g raw almonds, coarsely chopped
  • 50 g fresh coriander and parsley
  • The juice of a lemon

PREPARATION 

  1. Preheat the oven to 220°C.
  2. Whisk together the harissa, cinnamon, cumin, ginger and olive oil in a small bowl. Place the beets and carrots on a rimmed baking sheet. Season with salt and pepper and roast in the oven until caramelized and tender, about 35 to 40 minutes, depending on size. Beets would require a little more cooking, but I like very tender carrots and slightly crunchy beets.
  3. While the roots are roasting, cook the millet. Toast it in a pan over medium heat for about 3 to 5 minutes, then add 450 ml of water and a pinch of salt. Bring to a boil, then cover. Simmer for about 15 minutes or until all the water is absorbed. Remove from the heat and let sit for a few minutes, then separate the grains with a fork.
  4. About 15 minutes before the beets and carrots are ready, toss the chickpeas in the remaining harissa dressing so that they are evenly coated, then place on the baking sheet with the vegetables.
  5. Add the almonds, raisins, parsley and coriander to the cooked millet. Add the juice of one lemon and a few tablespoons of extra-virgin olive oil.
  6. Put millet alongside roasted roots and crispy chickpeas. Garnish with fresh herbs.

Open your mouth and taste 😉

6. Swiss chard and quinoa pancakes with garlic yoghurt

Vegetarian protein recipe - Swiss chard and quinoa pancakes with garlic yoghurt
Source: tworedbowls.com

For Vegetarians

6-8 patties for 2 to 3 people

If it's not chard season or if you don't like it, don't hesitate to replace it with cabbage (curly or not).

INGREDIENTS

  • 75g of white quinoa
  • 400 g chard (or Swiss chard), chopped, leaves and stems separated
  • 2 minced garlic cloves
  • 1 tablespoon oil
  • 2 large eggs (or 3 small)
  • 50 g grated parmesan
  • ½ teaspoon ground cumin
  • ½ teaspoon of salt
  • Pepper according to your taste
  • Frying oil

Accompaniement  

  • 1 plain Greek yogurt
  • 1 clove garlic, minced or mashed 

PREPARATION

  1. To cook the quinoa: first, rinse quinoa in a fine wire sieve to reduce bitterness. Bring 220ml of water to a boil in a small saucepan. Add the quinoa, then reduce the heat, cover, and simmer gently for about 12 minutes, or until all the water is absorbed. Loosen the seeds with a fork, remove from heat and let stand, covered, for 15 minutes.
  2. Meanwhile, sauté the garlic in the oil in a large wok or saucepan over medium heat until the garlic begins to crackle. Add the chard leaves at this time, reserving the stems, and sauté until they soften and take on a dark green color. Season to taste with salt and pepper. Remove the leaves and cook the stems with a little water over medium heat until tender. Set aside and let cool.
  3. Once all the ingredients are cool, place the cooked quinoa, chard, parmesan and cumin in a large bowl and mix well. Check that it is salty and peppery enough, then add the eggs after beating them. Mix well and put in the fridge for 30 minutes.
  4. Make patties using a handful of the quinoa mixture per patty (see photo). Heat a few teaspoons of oil in a nonstick skillet over medium heat. Fry your patties for about 2-3 minutes on each side or until golden brown. Reduce the heat if necessary to avoid burning them.
  5. To make the garlic yogurt, stir the mashed garlic into the yogurt and serve. Or lightly fry the minced garlic before mixing it with the yoghurt.
  6. You can also fry some more garlic to garnish your plates.  

NOTE : 

If the patties don't bind properly, add a tablespoon or 2 of cornstarch, or even another egg. You can also make smaller patties. But be careful, the cooking will then be faster. 

7. Protein Vegetarian Recipe: Garlic Pepper Soba Noodles with Roasted Tofu

Vegetarian Protein Recipe - Garlic Pepper Soba Noodles with Roasted Tofu
Source: loveandlemons.com

For vegetarians and vegans

Combining tofu and soba noodles (made with buckwheat), this vegetarian recipe is a good source of protein.

If you're gluten intolerant, be sure to check the label of your noodles to make sure they don't contain wheat (like the ones I've linked).

Quantities for 2 people

INGREDIENTS

  • 1 tablespoon olive oil
  • 2 medium onions, coarsely diced (skin on)
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, well cleaned and diced
  • 1 large leek, halved lengthwise
  • 3 to 4 garlic cloves, lightly crushed
  • 5 to 6 sprigs of thyme
  • 3 to 4 stalks of parsley
  • 3 bay leaves
  • 6 to 7 whole black peppercorns
  • 2 liters of filtered water 

Soba + tofu:

  • ½ block of extra firm tofu, pat dry with a paper towel
  • 2 teaspoons olive oil
  • 1 teaspoon chilli powder
  • the zest of half a lemon
  • 1 teaspoon lemon juice
  • Salt and pepper
  • 2 servings of buckwheat soba noodles dry
  • 700ml vegetable stock
  • 2 peeled garlic cloves
  • 2 shallots, thinly sliced
  • 4 to 5 kale leaves, thinly sliced
  • Salt with lots of black pepper
  • Lemon slices
  • Chilli Petals

PREPARATION

  1. Heat the oil in a large saucepan over medium heat. Add diced onions and sauté until dark brown in some spots (about 7-8 minutes). Add the carrots and leave on the heat for another 4 to 5 minutes. Add the diced celery and mix.
  2. Wash the split leek well under running water, then roughly chop it.
  3. Then add it to the mixture with the crushed garlic cloves.
  4. Stir in vegetables until leeks are translucent and softened (about 4 minutes).
  5. Add the thyme, parsley, bay leaf and black pepper, then mix.
  6. Add a good dose of water and loosen the pieces with your spoon.
  7. Slowly pour the filtered water over the vegetables. Raise the heat a little and cover.
  8. Bring the broth to a boil, remove the lid, then simmer for about an hour.
  9. Allow to cool slightly before straining.
ALSO READ:  Bodybuilding plant proteins: 6 rules for success 👌

The broth will keep in a tightly closed container for 5 to 6 days in the refrigerator and 6 months in the freezer.

For the soba with the chili cooked tofu:

  1. Preheat the oven to 220°C. Place parchment paper on the baking sheet.
  2. Once you have dried the tofu, cut it into 1 cm cubes, and place the cubes on the baking sheet. Drizzle the tofu with the 2 teaspoons of olive oil, chili powder, lemon zest, salt, pepper and lemon juice. Mix and bake. Roast the tofu until brown edges appear and it looks crispy (about 25 minutes). Then turn them over to brown the other half.
  3. Meanwhile, cook the soba noodles according to package directions. Then drain them and set them aside.
  4. Heat 675ml vegetable stock in a small saucepan over medium heat. Add a large pinch of salt to the broth and bring to a boil. Let it simmer until you are ready to serve it hot.
  5. Crush the garlic cloves well in 2 soup bowls. Add thin slices of shallot and ground black pepper according to your taste.
  6. Put the same amount of soba noodles and tofu in the bowls then pour the broth.
  7. Garnish the soup with the remaining chopped shallots and check the seasoning.
  8. Serve with slices of lime.

8. Spaghetti Squash with Chickpeas and Cabbage

Vegetarian Protein Recipe - Spaghetti Squash with Chickpeas and Cabbage
Source: loveandlemons.com

For vegetarians and vegans

Many people love spaghetti, including vegetarians. Of course, spaghetti squash is not pasta. But it's perfect if you want to eat a very healthy dish without animal products.

Quantities for 2 to 3 people

INGREDIENTS

  • 1 spaghetti squash
  • 1 to 2 tablespoons of olive oil
  • 1 shallot, thinly sliced
  • 1 clove of garlic
  • ½ tbsp chopped fresh rosemary
  • 1 pinch of chilli petals
  • 100g chickpeas, drained and rinsed
  • 200 g kale leaves, cut into strips
  • Juice of half a lemon
  • 40g chopped sun-dried tomatoes (or capers or olives)
  • 40g toasted pine nuts
  • Salt and pepper
  • Optional: some freshly grated parmesan

PREPARATION

  1. Preheat the oven to 200°C.
  2. Slice your squash in half lengthwise. Collect the seeds and the pulp from the middle. Place the squash on a baking sheet, cut side up. Drizzle with olive oil, salt and pepper. Roast for about 1 hour or until the flesh is tender.
  3. Remove the squash from the oven, let it cool slightly, and use a fork to scrape the squash into strands (spaghetti). Book.
  4. In a large skillet over medium heat, add enough olive oil to lightly coat the bottom, then add the shallot, garlic, rosemary, chili, salt and pepper. You can add a whole clove of garlic which you will remove later.
  5. Once the shallot begins to soften, add the chickpeas and cook for a few minutes until lightly browned. Remove the garlic clove, and add the kale leaves, lemon juice. Stir everything well.
  6. When the cabbage has softened a little, add the sprigs of squash, a little grated cheese, the sun-dried tomatoes, and salt and pepper if necessary. Stir well to incorporate the new ingredients.
  7. Remove from the heat and decorate with the toasted pine nuts and grated cheese.

NOTE : If you are vegan, you can remove the cheese from the recipe. 

9. Black beans and red rice with coconut and mango sauce

Vegetarian Protein Recipe - Black Beans and Red Rice with Coconut and Mango Sauce
Source: produceonparade.com

For vegetarians and vegans

The bean and rice mix is a great classic for vegans and vegetarians. This vegetarian protein recipe provides a dose of complete protein with all the essential amino acids.

I have already explained to you the importance of complete proteins. You need to get all 8 essential amino acids from your diet.

The only downside to beans and rice is that they don't have much flavor on their own. This recipe definitely picks them up.

Quantities for 4 people

INGREDIENTS

PREPARATION

  1. Preheat the oven to 180°C.
  2. Spread the coconut flakes on a baking sheet and put in the oven for 5 minutes. Make sure they don't burn. When they are light brown, remove them from the oven and set them aside.
  3. In a large saucepan, put the rice, vegetable stock, water, a tablespoon of olive oil, salt and pepper and bring to a boil over high heat. Stir well, then when it comes to a boil, cover and simmer for about 45 minutes or until all the water is gone. The rice should be fluffy.
  4. Towards the end of cooking, stir it a little to prevent the rice from sticking to the bottom of the pan. Add water as needed since red rice requires a lot. If you are using another rice, adjust the amount of water accordingly.
  5. Meanwhile, in a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chili and chipotle pepper powders. Let it heat up a little before adding the chopped onion, stirring it for about 5 minutes. Then add the beans and 225 ml of water. Simmer over low heat, uncovered, for about 20 minutes. Stir occasionally.
  6. Remove the beans from the heat and add the coconut flakes, lemon juice and cilantro. Mix well.
  7. Serve the beans on the rice and pour over 50 ml of mango sauce.
ALSO READ:  Too much protein: 7 signs and how to stay balanced

10. Black Bean and Tempeh Tacos

Protein Vegetarian Recipe - Black Bean and Tempeh Tacos
Source: thegardengrazer.com

Vegan Protein Recipe for Vegans

Your carnivorous friends probably don't believe you can eat enough protein as vegetarians or vegans.

Yet this mixture of tempeh and beans replaces the meat. It can also be personalized with the trimmings you like.

6-8 tacos for 3 to 4 people

INGREDIENTS

Toppings of your choice: lettuce, tomato, nutritional yeast, cilantro, avocado, guacamole, etc.

PREPARATION

  1. Crumble the tempeh and put it in a bowl. Mix the taco seasoning with 2 or 3 teaspoons of water and add the mixture to the tempeh. Stir well and leave to marinate.
  2. Slice the onion and chop the garlic. In a saucepan over medium heat, sauté the onion and tempeh for about 8-10 minutes.
  3. Meanwhile, prepare your toppings. (Chop the lettuce, mash the avocado, etc.)
  4. When the onions have softened, add the minced garlic and cook for 30 seconds.
  5. Add the black beans and cook for about 3 minutes, or until heated through.
  6. Finalize the tacos: heat the corn tortillas if you wish, add the tempeh mixture, and all the toppings.

11. Hemp Protein Bars 

Vegetarian Protein Recipe - Hemp Protein Bars
Source: nutritionstripped.com

For vegetarians and vegans

about 12 servings

Who thinks that sweets have to be bad for your health?

These protein bars are perfect for your snacks or desserts. They contain lots of good stuff like hemp, chia and pumpkin seeds, nuts and blackberries.

INGREDIENTS

Dry ingredients:

Wet ingredients:

PREPARATION 

With the dry ingredients:

  1. Coarsely chop the walnuts and chia seeds.
  2. Pour them into a large bowl and mix all the remaining dry ingredients (hemp powder, seeds, cocoa, blackberries, spirulina, salt and cinnamon). Set aside.

With wet ingredients:

  1. Blend all ingredients in a high speed blender. CAUTION: As this mixture is very thick and sticky, you will need a powerful kitchen appliance. Otherwise, mix in small quantities. Start by adding half of the water in this mixture.
  2. Add the dry ingredients. Add a little more water if necessary.
  3. Using your hands, mix until you can form a large ball.
  4. If the mixture gets too wet, just add more cocoa or protein powder of hemp. If the mixture is not moist enough, try adding more coconut oil or a few dates. Your dough should be thick, fluffy and sticky.
  5. Spread the mixture evenly in a square mold (at least 20 cm square) with parchment paper. Using your hands and fingertips, press down firmly so that the thickness of the dough is even and smooth.
  6. Put in the fridge for at least 2 hours.
  7. Cut into 12 bars. Call a friend pretty good at geometry if you can't 😉
  8. You can store them in the freezer by wrapping them individually, or in the refrigerator for a week.

Enjoy!

NOTE : For less fat, use less coconut oil and more water to get the same sticky texture. However, coconut oil is very good for your health. 

Find a vegetarian protein recipe for bodybuilding

Fitness specialists have also looked into the issue of foods without animal protein.

This is the case of American coaches Karine Losier and Dave Ruel.

Among the 250 recipes of their method Metabolic Cooking, you will find 15 dedicated to vegetarians.

But if you order supplements like the hemp protein and the brown rice protein, you will also benefit from 74 protein smoothie recipes.

And all that for twenty euros. 

Recipes to lose weight Slimming Cooking

Conclusion

No doubt, you can eat enough protein without consuming meat.

If you are vegan or vegetarian, including these meatless recipes in your diet will significantly increase your protein intake. This will speed up your fat loss and muscle gain.

Even if you're an omnivore like me (who said "Va de retro, Satanas"?), you can improve your health and reach your fitness goals by consuming more vegetable proteins.

Besides, I completely stopped the consumption of animal proteins today, apart from those derived from egg whites. But above all, do not eat meat from factory farms (as much as possible).

I hope you enjoy the hard work I put into these top 11 protein recipes for vegans and vegetarians. Because it's a titanic job, I swear!

You will find the following 11 meatless recipes in the article What to replace meat with – 22 vegetarian protein dishes.

Do you know of any other meatless recipes with lots of protein? Share it in the comment box below. Thank you 😉

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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