Cheap Easy High Protein Vegetarian Recipes for Every Meal

Eating a high-protein vegetarian diet doesn’t have to be expensive or complicated. Whether you’re a busy student, a working professional, or simply someone looking to add more plant-based protein to your meals, these cheap and easy vegetarian recipes will satisfy your hunger without breaking the bank.

Packed with wholesome ingredients like beans, lentils, tofu, and quinoa, these dishes are designed to fuel your body with essential nutrients, keeping you energized throughout the day. Plus, they’re incredibly versatile and delicious, making meat-free meals something to look forward to every time.

In this post, I’ll share some fantastic recipes that are not only budget-friendly but also loaded with protein and flavor. These meals come together quickly, so you can enjoy nutritious food even on your busiest days.

Ready to dive into the world of affordable, easy, and protein-rich vegetarian cooking? Let’s get started!

Why You’ll Love These Recipes

These recipes are perfect for anyone looking to maintain a high-protein vegetarian diet without the hassle or high cost. They focus on simple ingredients that you can find at any grocery store, many of which you might already have in your pantry.

Quick and easy to prepare: All recipes require minimal prep and cook time, making them ideal for busy lifestyles.

Affordable: Using inexpensive staples like beans, lentils, and grains keeps your grocery bill low.

High in protein: Each dish is designed to provide a good amount of plant-based protein, helping you meet your daily nutritional goals.

Plus, they taste amazing! You don’t have to sacrifice flavor for nutrition or budget.

Ingredients

• 1 cup dry lentils (any variety, rinsed)
• 1 cup quinoa, rinsed
• 1 block (14 oz) firm tofu, pressed and cubed
• 2 cups canned black beans, drained and rinsed
• 1 cup frozen mixed vegetables (peas, carrots, corn)
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons soy sauce or tamari
• Fresh cilantro or parsley for garnish (optional)
• Juice of 1 lemon

Equipment

• Medium saucepan
• Large skillet or frying pan
• Mixing bowls
• Cutting board and knife
• Measuring cups and spoons
• Colander or fine mesh strainer

Instructions

1. Cook the lentils: In a medium saucepan, add the rinsed lentils and 3 cups of water. Bring to a boil, then reduce the heat and simmer uncovered for about 20-25 minutes, or until tender but not mushy. Drain any excess water and set aside.
2. Prepare the quinoa: In another saucepan, combine rinsed quinoa with 2 cups of water. Bring to a boil, then cover and reduce heat to simmer for 15 minutes. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
3. Sauté aromatics: While the lentils and quinoa cook, heat olive oil in a large skillet over medium heat. Add diced onions and minced garlic. Cook until softened and fragrant, about 3-4 minutes.
4. Cook tofu: Add cubed tofu to the skillet and cook, stirring occasionally, until golden on all sides, about 7-8 minutes.
5. Combine ingredients: Add cooked lentils, quinoa, black beans, and frozen mixed vegetables to the skillet. Stir well to combine.
6. Season: Sprinkle cumin, smoked paprika, salt, and pepper over the mixture. Add soy sauce and lemon juice. Stir and cook for another 5 minutes until everything is heated through and flavors meld.
7. Garnish and serve: Remove from heat. Garnish with fresh cilantro or parsley if desired. Serve warm.

Tips & Variations

Try swapping lentils for chickpeas or kidney beans for different textures and flavors.

For an extra protein boost, sprinkle some toasted pumpkin seeds or hemp seeds on top before serving. You can also add a dollop of Greek yogurt or a drizzle of tahini for creaminess.

If you prefer a spicier dish, add a pinch of cayenne pepper or some chopped jalapeños during the sauté step. For a Mediterranean twist, swap the spices for oregano and add chopped sun-dried tomatoes and olives.

Looking for more ideas? Check out my Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food for another hearty vegetarian meal.

Nutrition Facts

Serving Suggestions

This high-protein vegetarian dish is perfect on its own as a filling lunch or dinner. For a complete meal, serve it alongside a crisp green salad dressed with lemon vinaigrette or a side of steamed broccoli for extra nutrients.

It also works wonderfully as a protein-packed filling for wraps or stuffed peppers. If you want to prepare a batch for meal prep, simply portion it into airtight containers and refrigerate for up to 4 days.

For more delicious vegetarian ideas, you might enjoy the Lion’S Mane Mushroom Crumble Recipes or the flavorful Lemon Ricotta Pasta With Arugula Recipe.

Cheap Easy High Protein Vegetarian Recipes List

Lentil and Quinoa Power Bowl

This balanced bowl combines the earthiness of lentils with fluffy quinoa and crispy tofu cubes. It’s seasoned with warm spices like cumin and smoked paprika, making it a hearty and comforting meal.

Ingredients

• 1 cup dry lentils
• 1 cup quinoa
• 1 block firm tofu
• 1 cup canned black beans
• 2 cups frozen mixed vegetables
• 1 small onion
• 2 cloves garlic
• 2 tablespoons olive oil
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons soy sauce
• Juice of 1 lemon
• Fresh cilantro for garnish (optional)

Instructions

1. Cook lentils and quinoa as described in the main recipe.
2. Sauté onions and garlic in olive oil, add tofu and cook until golden.
3. Mix lentils, quinoa, beans, and vegetables with tofu.
4. Season and heat through, garnish, and serve.

Chickpea and Spinach Curry

A quick curry that is loaded with protein and iron thanks to chickpeas and spinach. This dish uses simple spices and canned tomatoes to create a flavorful, budget-friendly meal.

Ingredients

• 2 cups canned chickpeas, drained and rinsed
• 3 cups fresh spinach
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1 can (14 oz) diced tomatoes
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/2 cup coconut milk (optional)

Instructions

1. Heat olive oil in a pan over medium heat, sauté onion and garlic until fragrant.
2. Add curry powder and turmeric, stirring for 1 minute.
3. Add chickpeas and diced tomatoes, simmer for 10 minutes.
4. Stir in spinach and cook until wilted.
5. Add coconut milk if desired and season with salt and pepper.
6. Serve with rice or flatbread.

Tofu Stir-Fry with Broccoli and Cashews

Fast and easy stir-fry packed with protein and crunch. This recipe uses tofu, broccoli, and cashews tossed in a savory soy-ginger sauce.

Ingredients

• 1 block firm tofu, cubed
• 2 cups broccoli florets
• 1/2 cup cashews
• 2 tablespoons soy sauce
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 2 tablespoons vegetable oil
• 1 teaspoon sesame oil (optional)
• 1 tablespoon rice vinegar or lemon juice

Instructions

1. Heat vegetable oil in a skillet over medium-high heat.
2. Add tofu cubes and fry until golden on all sides, remove and set aside.
3. Add garlic and ginger to the skillet, sauté for 1 minute.
4. Add broccoli and stir-fry until tender-crisp, about 5 minutes.
5. Return tofu to the pan, add cashews, soy sauce, sesame oil, and vinegar.
6. Toss everything well and cook for another 2 minutes before serving.

For more creative vegetarian dishes, you can explore other recipes such as Low Fodmap Appetizer Recipes or try your hand at baking with the Honey Raisin Challah Recipe.

Conclusion

Eating a high-protein vegetarian diet can be both simple and affordable when you focus on versatile, nutrient-dense ingredients like lentils, beans, tofu, and quinoa. These recipes prove that you don’t need expensive specialty items to enjoy delicious, protein-packed meals that fuel your body and satisfy your taste buds.

With just a few pantry staples and some fresh produce, you can whip up satisfying dishes in no time, perfect for busy weekdays or meal prepping.

Remember, the key to sticking with a vegetarian lifestyle is variety and flavor, so don’t hesitate to experiment with spices, veggies, and cooking methods. For more inspiration, check out my other recipes like the Instant Pot Rabbit Recipe (for when you want to mix it up with meat options) or the refreshing Lemon Straws Recipe for a sweet treat.

Happy cooking and here’s to delicious, affordable, and protein-packed vegetarian meals!

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