Plant Protein: Vegetarian-Friendly, Protein-Packed Recipes [Part2]

Everybody needs a little change now and then. Try going meatless for a couple meals by using these tasty veggie-protein recipes. You’ll get the nutrition you need and the variation you want!

4. Tofu Bento

This is a great protein-packed meal I love to make for lunch during the week. I usually take whatever vegetables I have in the fridge, stir fry them with some lively spices, and add them to brown rice and tofu. Use whatever veggies you'd like—below are my usual ingredients.

Ingredients

    1 package extra firm Tofu
    2 cups cooked Brown Rice
    2 tbsp Low-sodium Soy Sauce
    1 tsp each of Ginger, Garlic Powder, and Onion Powder
    1 tsp Chili Paste
    1 bunch Broccolini, chopped
    1 Red Bell Pepper, sliced
    1 Orange Bell Pepper, sliced
    1/4 cup sliced Green Onion (optional)
    Sriracha to top (optional)

Directions

1. Remove tofu from package and press with paper towels to absorb all excess moisture.
2. Chop tofu into cubes and place in large Ziploc bag.
3. In a large saute pan, heat olive oil over medium heat.
4. Add broccolini and bell pepper and stir until lightly softened.
5. Heat another pan to medium heat and add tofu.
6. Cook tofu for 5 minutes, stirring occasionally until all sides get cooked.
7. To serve, add 1/2 cup of brown rice and top with tofu, veggies, and green onions.

5. Lentil Marinara Spaghetti Squash

When you're dieting for a competition, it's unlikely your nutrition plan allows for pasta. Don't be sad! This recipe tastes just as good as the real thing—just without all the simple carbs. You'll get some healthy, complex carbs from the lentils and extra veggie goodness from the spaghetti squash.

Ingredients

    1 whole Spaghetti Squash
    1 can diced Tomatoes (look for low-sugar and low-sodium versions)
    1 cup cooked Lentils
    1 tbsp Olive Oil
    1 cup Broccoli, chopped
    1/2 Onion, chopped
    1/2 Red Bell Pepper chopped
    1 tbsp chopped Garlic
    1 tbsp Italian Seasoning
    Salt and Black Pepper, to taste

Directions

1. Preheat oven to 400 degrees.
2. Pierce squash with fork multiple times and bake for 60 min, or until outside is softened.
3. In a large pan, heat olive oil and garlic over medium heat.
4. Add lentils, tomatoes, veggies and spices.
5. Bring to a boil and reduce to a simmer for 15 minutes.
6. While sauce is cooking, scrape out spaghetti squash with fork onto plate.
7. Top with about one cup of lentil marinara sauce.

6. Tempeh Lettuce Wraps

Many people love P.F. Chang's chicken lettuce wraps. I was inspired to create a cleaner, meat-free version at home! It is quick and tasty, and a great option for a low-carb dinner.

Ingredients

    1 package Tempeh, crumbled
    1/2 Red Bell Pepper, chopped
    1/2 Onion, chopped
    1 tbsp chopped Garlic
    1 tbsp Olive Oil
    1 tbsp Low-sodium Soy Sauce
    1 tsp of Ginger, Onion, and Garlic Powder
    1 head Butter-leaf Lettuce

Directions

1. Heat olive and garlic in a large pan over medium heat.
2. Add onion, tempeh, and bell pepper and saute for 3 minutes.
3. Add soy sauce and spices and cook for another 2 minutes.
4. Spoon mixture into lettuce leaves.

Credit_Jillian Beck