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Wholesome High-Protein Vegetarian Meals with 30g Protein Easy Recipes

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A hearty vegetarian meal packed with at least 30 grams of protein per serving, combining lentils, chickpeas, quinoa, and vegetables for a filling and flavorful dish.

Ingredients

Scale
  • 1 cup (200g) brown or green lentils, rinsed
  • 1 can (15 oz/425g) chickpeas, drained and rinsed
  • 1/2 cup (90g) quinoa, rinsed
  • 1 medium sweet potato, peeled and diced
  • 2 cups (60g) fresh spinach or kale, chopped
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 2 tablespoons (30ml) olive oil, preferably extra virgin
  • 2 cups (480ml) low sodium vegetable broth
  • 2 tablespoons (30g) tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Optional: 1/4 cup (30g) feta cheese or nutritional yeast (use dairy-free if preferred)

Instructions

  1. Rinse 1/2 cup quinoa and 1 cup lentils under cold water. Bring 2 cups vegetable broth to a boil in a medium saucepan. Add quinoa and lentils, reduce heat to a simmer, cover, and cook for about 20 minutes or until tender. Drain any excess liquid and set aside.
  2. While grains cook, heat 1 tablespoon olive oil in a large skillet over medium heat. Add diced sweet potatoes and sauté for 8-10 minutes until golden and tender, stirring occasionally. If they start sticking, add a splash of water.
  3. Push the sweet potatoes to one side of the skillet. Add remaining olive oil, then the chopped onion and garlic. Cook for 3-4 minutes until softened and fragrant, stirring to avoid burning.
  4. Stir in cumin, smoked paprika, salt, and pepper. Then mix in the tomato paste and cook for another 2 minutes to deepen the flavors.
  5. Add the cooked quinoa and lentils to the skillet, stirring everything together gently but thoroughly. Toss in the drained chickpeas and chopped spinach or kale. Cook for 3-5 minutes until greens wilt and chickpeas warm through.
  6. Taste and adjust seasoning as needed. If using, sprinkle feta cheese or nutritional yeast over the top and stir gently to combine. Serve warm.

Notes

Rinse grains and legumes well to improve texture and flavor. Use low heat when sautéing garlic to avoid bitterness. Avoid overcrowding the pan to allow sweet potatoes to brown properly. Adjust seasoning gradually and taste often. Toast spices briefly before adding tomato paste for enhanced aroma. Add a splash of vegetable broth or water if mixture is too dry. Let greens wilt slowly for better texture.

Nutrition

Keywords: high-protein vegetarian meals, vegetarian recipes, lentils, chickpeas, quinoa, healthy vegetarian dinner, meatless meals, plant-based protein

Find it online: https://sparklespoon.com/wholesome-high-protein-vegetarian-meals-with-30g-protein-easy-recipes/