To stay healthy, it is important to consume fundamental and necessary foods during every meal of the day, and dinner is no exception! All of the Vegan Dinner Recipes described below are packed with tons of protein and other essential nutrients.
Power Packed Mung Bean Pasta
This is a power packed vegan, gluten free pasta recipe which delivers 20 grams of protein in each serving. (If you have never tasted mung bean pasta, you are in for a treat!).
- 1 cup raw cashew nuts soaked overnight
- 1 package mung beans linguine (buy from International section in whole food/health food store)
- ½ cup oil preserved sun dried tomatoes
- 1 cup water
- 1 garlic – peeled and minced
- 2 tsp. tamari sauce
- 2 tsp. vegan nutritional yeast
- Juice of half a lemon
- Cook pasta as per instructions on package.
- Blend cashews, oil, water, garlic, tamari sauce, nutritional yeast and lemon juice in a high speed blender until smooth and creamy.
- Serve the sauce over warm pasta and enjoy.
High Protein Succotash with Fava beans or Edamame
Succotash is a recipe where beans and corn are boiled together. In this recipe, you can either use shelled frozen edamame or dry fava beans. Both are extremely high in proteins and each serving will give you nearly 14 grams of protein.
- 1 ½ cups dry fava beans, or thawed and ready to use edamame beans
- 6 ears of corn
- Salt (for the water used for boiling).
- 1 white/red spring onion – chopped
- 2 garlic cloves – minced
- 1 medium-sized bell pepper – diced
- 1 tbsp. minced tarragon
- Salt and black pepper to taste
- Bring a large pot of water to boil. (This step is needed only if you are using dry fava beans). In a bowl, pour some ice water. Boil beans for 1-2 minutes then transfer them immediately to the ice water. Use your fingers to remove the outer cover of the beans by pressing down on the spot where the bean was attached to its pod. Set aside. If using edamame beans, set aside.
- Boil water again – this time for the corn. Boil the corn for a couple of minutes. Again chill them in cold water and cut off the kernels from the cobs.
- In a skillet, add oil. Drop in the onions and fry for 3 minutes.
- Add salt, garlic, and bell pepper.
- Stir in prepared corn kernels. Cook for 2-3 minutes.
- Stir in the beans and season with salt and pepper.
- Add tarragon. Serve.
High Protein Vegan Bread
Vegan bread is readily available, but if you want a slice of home baked goodness, this is a recipe you will love. The extra protein comes from soymilk protein powder. Make sure to only use soymilk protein and not soy protein isolate. Each slice of this bread contains 6 grams of protein and 2 grams of fiber. Enjoy it with other high protein breakfast/lunch/dinner recipes in this book.
- 1 packet yeast
- ¼ cup warm water
- 2 cups hot water
- 3 cups dry soymilk powder
- 2 tbsp. vegetable shortening
- 2 tbsp. sugar
- 2 tsp. salt
- 6 ½ cups all-purpose flour
- In a bowl, dissolve yeast in warm water to let it activate.
- In another bowl, mix the hot water, soymilk powder, shortening, sugar, salt, and yeast. Start adding flour one cup at a time. Mix it well and add some more flour until all the flour is well-mixed.
- Knead the mixture well. If it is too wet, add some more flour. If it is dry, add a bit of shortening or oil. Knead well.
- Cover with a moist cloth and place in a warm area to allow it to rise (1 ½ hours).
- Punch down and allow it to rise again till it has doubled in size.
- Divide the dough and shape into loaves.
- Place loaves on a baking sheet and allow it to rise further.
- Preheat oven to 400 °F. Bake for 45 minutes. Cool on wire rack.
High Protein Vegan Pizza
This recipe contains 15 grams of protein per slice.
- 1-2 Pizza crusts (homemade or store brought)
- Olive oil
- Chopped bell peppers – red, green, yellow (½ of each)
- ⅓ cup red onions – chopped
- 1 cup button mushrooms – sliced
- ½ tsp. oregano
- ½ tsp. basil
- ½ tsp. garlic powder
- Pinch of salt
- For the sauce: 6 oz. canned tomato paste, ½ tsp. basil, ½ tsp. oregano, ½ tsp. garlic powder, and salt to taste
- For the Vegan parmesan cheese: ½ cup raw cashews, ½ cup raw slivered and blanched almonds, ¼ cup nutritional yeast, ½ tsp. salt and ¼ tsp. garlic powder
- Red pepper flakes and oregano for toppings
- Preheat oven to 425 °F.
- In a large pan heat up some oil and add onions, peppers, salt, herbs, and spices. Fry for 15 minutes until veggies are half charred. Add the mushrooms the last 3 minutes and fry some more.
- To make the pizza sauce, add a little water, oregano, garlic powder, basil, salt, and pepper to the tomato paste. Set aside.
- To make vegan parmesan cheese, blitz garlic powder, raw cashews and almonds, nutritional yeast, and salt in a processor until you get a powdery texture. Refrigerate until ready to use.
- On a floured surface roll out the dough. Transfer it to a parchment lined baking sheet.
- Apply desired amount of sauce and toppings. Sprinkle the herbs, vegan cheese, and sautéed veggies.
- Bake for 15 minutes or until crispy.
- Serve hot and add some more vegan cheese on each slice.
High Protein Vegetable Pilaf
Not only is this recipe high in proteins, it is also rich in calcium and vitamin B-12. It delivers 23.5 grams of protein per serving.
- 1 cup uncooked quinoa – washed and drained
- 2 cups vegetable broth
- Vegetables: head of one cauliflower (separated into florets), 1 cup chopped carrots, ½ cup frozen peas, 1 ½ cup chopped zucchinis
- 3 ½ cups garbanzo beans (chickpeas) – cooked or canned. If using canned, wash and drain them.
- ½ cup nutritional yeast
- 2 tbsp. olive oil
- Seasoning: garlic powder, salt and pepper to taste
- In a medium-sized sauce pan, combine broth and quinoa. Bring mixture to a boil, then simmer. Cook for 10-15 minutes.
- In another pan, steam cauliflower, zucchini and chickpeas, and cook until soft (vegetables and chickpeas should not be mushy).
- Once the quinoa is cooked, fluff it with a fork. Then add the cooked veggies and mix gently. Add yeast, some more oil (or vegan butter), and taste for seasonings. Mix well. Serve warm.
Chickpea Seitan Filo High Protein Lasagna
Protein yield in each serving is 25.1 grams. (Seitan is a plant based protein which gives nearly 75 grams of protein per 100 grams).
- 20 sheets of vegan filo pastry
- Olive oil to coat the sheets
- For filling: 2 cans of chickpeas (washed and drained), 8 oz. Seitan, 2 large tomatoes (chopped), 6-8 mushrooms (sliced), 1 onion (chopped), 2 garlic cloves (crushed), ½ tsp. smoked paprika, 1 tsp. pepper, salt to taste, Italian seasoning, 1 tsp. olive oil
- Roasted veggies: bell peppers – different colors (cut lengthwise), 1 large onion (chopped), salt and pepper to taste, 1 tsp. olive oil.
- Thaw Filo sheets.
- Make the filling: sauté onion, garlic, salt and pepper in some olive oil. Toss in the mushrooms, stir and fry for a few minutes. Add tomatoes, herbs, seasoning and spices. Let moisture from mushrooms and tomatoes dry up.
- In a food processor, blitz the chickpeas and seitan until crumbly. Add it to the tomatoes and mushrooms mixture, and cook for 10 minutes on medium heat. Add seasoning, salt and pepper. Turn off the heat and set aside.
- For roasted veggies, take a baking sheet. Assemble bell peppers and onions and coat them with oil, seasoning, and herbs. Spread over the baking sheet and bake for 30 minutes or until veggies are browned in a preheated oven of 350 °F.
- To assemble lasagna: Brush some oil in a baking dish (9 x 12). Place a single filo sheet spraying it with oil. Add the seitan filling and again layer filo sheets, applying oil with brush or spray. Now spread a layer of vegetables. Add some more filo sheets. Brush top with oil. Repeat process until all filling and sheets are used up.
- Cover the dish with aluminum foil. Bake in a preheated oven at 375 °F. The process should take 20 minutes. Remove foil and bake for 3 more minutes.
- Let the lasagna cool a bit before slicing.
High Protein One-Bowl Meal
This is a nourishing meal-in-a-bowl. It contains comforting ingredients which will give you texture, aroma, color and flavor all in one delicious high protein meal. (Contains 9 grams of protein per serving).
- For rice: 2 cups long grained rice/brown rice, 5 cups water, olive oil, seasoning, cilantro, vegan butter (optional).
- For salsa: 3-4 small or medium-sized tomatoes (chopped), 1 small red/white onion (diced), 1 small jalapeno pepper (minced), 1 tbsp. lemon juice, salt and pepper to taste
- Other ingredients: 3 tbsp. olive oil, 1 can of corn (rinsed), 2 avocados (pitted and chopped into cubes), 1 tsp. taco seasoning, 1 tsp. chipotle powder, ½ tsp. red chili powder, 1 package of firm tofu cubes, 1 can of black beans (washed and rinsed).
- To prepare the rice, boil water. Add a teaspoon of oil to the water then add the rice. Reduce heat to a simmer and cover the pan. Cook for 45 minutes (check for doneness from time to time.) Turn off heat. Add a teaspoon of vegan butter and some lemon juice. Garnish with cilantro. Set aside.
- To make the salsa, combine all the ingredients in a bowl. Set aside.
- Other ingredients: Heat up a tablespoon of olive oil in a skillet. Add the corn, ½ tsp. taco seasoning, ½ tsp. chipotle powder, ¼ tsp. chili powder and sauté until brown. Remove from pan and set aside. Prepare tofu by heating some more oil in the same skillet. Add the tofu and fry for a few minutes. Add the remaining taco seasoning, chipotle, and chili powders. Cook for 5 minutes and flip halfway through until browned. Remove from heat.
- To assemble the bowl, add the rice first, top it off with the beans, tofu, corn, salsa and avocado. Garnish with cilantro.
Quinoa Chickpea Falafel with Avocado-Tahini Sauce
Each falafel contains 6.2 grams of protein. Quarter cup of the sauce will give you 5 grams of protein.
- 1 can chickpeas – rinsed, drained
- Olive oil
- 1 red onion – chopped
- ½ cup cooked quinoa
- 1 clove garlic – crushed
- Salt and pepper to taste
- 1 tbsp. ground cumin
- Bunch of cilantro chopped
- 2 vegan egg replacement
- For the sauce – 1 ripe avocado, ¼ cup tahini, juice from half a lemon, 2 tbsp. chopped cilantro, ½ cup water.
- For the sauce: blend all ingredients in a mixer/processor until smooth and creamy.
- For the falafel: Pulse the chickpeas in the processor until crumbly. In a skillet, heat some olive oil. Add the onion and garlic, and fry until onions are browned. Remove from heat. In a bowl take the chickpeas and combine with cooked quinoa, vegan egg substitutes, fried onions, and add other seasonings like salt, pepper and cumin. Add the cilantro. Mix well. Divide the mixture into 12 balls and flatten them a bit. Shallow fry the falafels in a skillet in a bit of hot oil until brown on both sides.
- Serve in Pita pockets or as is, with the avocado-tahini sauce.
Pack-A-Punch Bean and Lentil Soup
Drink one and half cups of this soup to get 13 grams of protein.
- 1 tbsp. olive oil
- 2 cloves of minced garlic
- 1 yellow onion – chopped
- 1 can of black beans – drained and rinsed
- ½ tsp. each of salt, pepper, red chili flakes and cumin powder
- 1 cup red lentils
- 2 chopped carrots
- 1 can of diced tomatoes/or you can use organic, fresh tomatoes
- 4 cups water or vegetable broth
- In a large sauce pan, heat the oil. Shallow fry the garlics and the onions until brown (about 5 minutes). Add tomatoes and cook until water evaporates.
- Add carrots, beans, and lentils, and fry for about 1 minute. Add salt, pepper, cumin and chili flakes. Pour water or broth. Cover the pan and cook for 25 minutes, or until the beans and the lentils are cooked, and the carrots are softened.
- Garnish with cilantro and a dollop of vegan butter or vegetable shortening. Serve hot.
Cauliflower Tofu Chickpea Curry
This tasty creamy Indian-style curry gives you 16.8 grams of protein per serving and you can serve it with other high protein recipes in this book.
- 1 large chopped red/yellow onion
- 1 ½ tbsp. vegetable oil
- 2 medium-sized carrots – chopped into cubes
- 1 medium-sized cauliflower – cleaned and chopped into florets
- 1 package of firm tofu cut in 1” cubes
- 1 tbsp. curry powder
- 1 can fire roasted tomatoes
- 1 can chickpeas – drained and rinsed
- 1 can unsweetened coconut milk
- 1 cup vegetable broth (or water)
- 1 cup frozen peas
- 1 tsp. ginger
- 1 tsp. garlic paste
- Seasoning: salt and pepper to taste, chili flakes or ½ tsp. chili powder
- Chopped cilantro – 1 tbsp. for cooking and 2 tbsp. for garnish
- In a large pan, heat the oil. Add ginger and the garlic paste, and fry quickly to avoid burning. Add onions and cilantro and cook for 3-4 minutes until they are browned. Add carrots and cook until tender.
- Drop in the cauliflower, tofu and curry powder. Fry on high for a few minutes. Reduce heat, add the tomatoes and broth/water. Cover and cook for 10 minutes.
- Add the can of chickpeas, frozen peas and seasonings. Finally add the coconut milk and simmer for about 10 minutes.
- Curry should be nice and thick. Add cilantro and serve with rice or naan bread.
Hearty Seitan Broccoli Stir Fry
Each serving of this delicious stir fry contains 40 grams of protein.
- 1 tbsp. olive or vegetable oil
- 2 garlic cloves – crushed
- 2 bell peppers: red/green/yellow, cut lengthwise
- 2 large heads of broccoli, cut into bite sized pieces
- 2 carrots, chopped lengthwise as you do for stir fry
- 2 lbs. seitan, cut into small slices, and marinated in soy sauce for a few hours.
- Low sodium soy sauce to taste
- 1 tsp. sesame oil
- 2 tsp. ginger grated
- 1 tsp. brown sugar
- ½ cup vegetable broth or water
- 2 tsp. cornstarch or arrowroot powder
- Optional garnish – dried hot red chili flakes or chili oil or Sriracha sauce
- In a wok, add the oil, set the heat on high, and then add the garlic. Drop in the vegetables (carrots and broccoli) to begin with and fry for 3-4 minutes on high heat. Add a little water/broth to prevent burning.
- Add the bell pepper, seitan, soy sauce, sesame oil, and sugar, and fry on high temperature, making sure it does not burn. If the mixture starts drying up or burning, add a little more water/broth.
- In a small cup, dissolve cornstarch/arrowroot powder with some water or broth. Add it to the wok, along with any leftover broth, and continue frying until liquid thickens.
- Stir over brown rice or as is with some more soy sauce if needed.
Spicy Peanut Soybean Noodles
Each serving of this awesome dish contains 23 grams of protein.
- 1 package of soybean noodles, cooked according to instructions
- Vegetables – 2 carrots (chopped), 2-3 mushrooms (sliced), 1-2 bell peppers (chopped). You can also add a cup of kales (chopped).
- 2-3 tbsp. peanut oil/sesame oil/coconut oil
- 1 medium-sized onion – sliced
- 3 cloves of garlic – crushed
- ¼ cup peanut butter
- Salt and cayenne pepper to taste
- ½ tbsp. tamari
- Juice of ½ lemon
- Roasted sesame seeds for garnish (optional)
- Heat oil in a wok.
- Add onion, garlic and chopped veggies (except kale), and fry on high heat for 5 minutes.
- Add noodles and kale, and fry.
- In a separate bowl mix the peanut butter, lemon juice, tamari and a little water. Pour on noodles, and fry until kale is wilted.
- Serve hot, garnished with roasted sesame seeds and peanuts.