How to Get Enough Protein on a Vegetarian Diet: 5 Delicious Recipes

How to Get Enough Protein on a Vegetarian Diet: 5 Delicious Recipes

If you’re planning to follow a vegetarian diet, but you’re worried that you won’t get enough protein, you’re not alone. Many people worry about this, but there are plenty of delicious, high-protein vegetarian recipes that can help ensure you’re getting all the protein you need. Here are five of our favorite recipes:

1. Balsamic-Glazed Tempeh Burgers

Tempeh is a great source of protein and these delicious burgers will make sure you get enough!

• Ingredients:
  • 1 package tempeh, cut into 4 slices and halved
  • ½ cup balsamic vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • ¼ teaspoon salt
  • 4 whole-grain hamburger buns
• Instructions:
  • Place the tempeh slices in a shallow dish. In a small bowl, whisk together the balsamic vinegar, olive oil, oregano and salt. Pour the mixture over the tempeh, and turn the slices to coat. Let it sit for 15 minutes.
  • Preheat the grill to medium-high heat. Grill the tempeh for 3-4 minutes per side, until grill marks appear. Serve the tempeh on toasted whole-grain hamburger buns.

2. Lentil Veggie Bowls

This hearty, comforting bowl is the perfect high-protein vegetarian meal.

• Ingredients:
  • 2 cups dry lentils
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 2 cups baby spinach, chopped
  • 2 carrots, finely diced
  • 1 red bell pepper, diced
  • Optional: 2 tablespoons freshly-squeezed lemon juice
• Instructions:
  • Rinse the lentils, and place them in a large pot. Add 4 cups of water and bring to a boil. Reduce the heat to low, cover the pot, and simmer for 30 minutes, or until the lentils are tender.
  • Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the onion, garlic, oregano and salt, and cook for 5 minutes, stirring occasionally. Add the spinach, carrots and bell pepper to the skillet, and cook for an additional 5 minutes, or until the vegetables are tender.
  • Divide the cooked lentils among four bowls, and top each bowl with the cooked vegetables. Drizzle with some lemon juice if desired, and enjoy!

3. Southwestern Quinoa Salad

This colorful salad is a great way to get the protein you need in a vegetarian diet.

• Ingredients:
  • 1 cup uncooked quinoa
  • 1 can black beans, drained and rinsed
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 jalapeno pepper, seeded and diced
  • ½ cup finely-chopped cilantro
  • ¼ cup freshly-squeezed lime juice
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
• Instructions:
  • Rinse the quinoa, and place it in a medium pot with 2 cups of water. Bring to a boil, reduce the heat to low, cover the pot and simmer for 15-20 minutes, or until the quinoa is cooked through.
  • Meanwhile, in a large bowl, mix together the black beans, bell peppers, jalapeno, cilantro, lime juice, olive oil and chili powder. Add the cooked quinoa to the bowl, and mix until combined.
  • Serve the salad warm, or store in an airtight container in the refrigerator for up to 5 days.

4. Curried Chickpea Wraps

These flavorful wraps make a great lunch or dinner and are a good source of protein.

• Ingredients:
  • 1 can chickpeas, drained and rinsed
  • 1 teaspoon curry powder
  • ½ teaspoon cumin
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 4 large burrito-style tortillas
  • ½ head of lettuce, shredded
  • 1 carrot, grated
  • ½ cup shredded cheddar cheese
  • Optional: ½ cup plain Greek yogurt
• Instructions:
  • Preheat the oven to 375 degrees. Place the chickpeas on a sheet pan, and sprinkle with the curry powder, cumin, olive oil, salt and pepper. Toss to coat the chickpeas evenly and spread them into a single layer. Roast in the preheated oven for 25 minutes, or until they are golden and crispy.
  • Heat the tortillas in a dry skillet over medium-high heat for 1-2 minutes per side, or wrap in a damp paper towel and microwave for 30-60 seconds.
  • To assemble the wraps, spread a few spoonfuls of Greek yogurt onto each of the tortillas (optional). Divide the lettuce, carrot, cheese and roasted chickpeas evenly among the tortillas, then roll up.
  • Serve the wraps warm, or store in an airtight container in the refrigerator for up to 3 days.

5. Veggie Burrito Bowls

This veggie burrito bowl is packed with protein and comes together in minutes.

• Ingredients:
  • 2 bell peppers, diced
  • 1 onion, diced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 can black beans, drained and rinsed
  • ¾ cup uncooked brown rice
  • 1 cup frozen corn
  • 1 avocado, diced
  • Optional: 1 cup shredded cheddar cheese
  • Optional: 2 tablespoons freshly-squeezed lime juice
• Instructions:
  • Heat the olive oil in a large skillet over medium-high heat. Add the bell peppers, onion, cumin and chili powder, and cook for 5 minutes, stirring occasionally. Add the black beans and rice, and cook for an additional 5 minutes.
  • Once the rice is cooked through, add the frozen corn and cook for an additional minute. Divide the mixture among four bowls, and top each bowl with diced avocado, cheddar cheese, and a squeeze of lime juice (optional).