Best Vegan Non Soy High Protein Recipes for Every Meal

Finding delicious vegan recipes that are high in protein but free from soy can feel like a real challenge. Many plant-based protein sources rely heavily on soy, but for those with allergies, sensitivities, or just a preference to avoid it, there are still plenty of exciting options that pack a protein punch.

From hearty lentils and chickpeas to nutrient-dense quinoa and seeds, these ingredients provide ample protein while keeping your meals vibrant and satisfying.

In this blog post, I’ll share some of the best vegan non-soy high protein recipes that are easy to make and full of flavor. Whether you’re a seasoned vegan or just looking to add more plant-based meals to your week, these recipes will help you meet your protein goals without compromising on taste or nutrition.

Ready to dive into creative, soy-free, protein-rich vegan cooking? Let’s get started!

Why You’ll Love This Recipe

These recipes are designed to be both nutritious and delicious, focusing on high protein ingredients like lentils, chickpeas, quinoa, nuts, and seeds. They’re perfect for anyone avoiding soy but still wanting to maintain or increase their protein intake on a vegan diet.

Each recipe is easy to prepare with accessible ingredients and straightforward instructions. Plus, they’re versatile enough to be customized according to your preferences or what you have on hand.

You’ll enjoy hearty, satisfying meals that keep you energized and feeling great.

Ingredients

• Red lentils: 1 cup (for lentil stew)
• Quinoa: 1 cup (for quinoa salad)
• Chickpeas (canned or cooked): 1.5 cups
• Chia seeds: 3 tablespoons
• Hemp seeds: 4 tablespoons
• Walnuts: 1/2 cup chopped
• Spinach: 2 cups fresh
• Sweet potatoes: 2 medium, diced
• Garlic cloves: 3, minced
• Onion: 1 medium, diced
• Olive oil: 2 tablespoons
• Lemon juice: 2 tablespoons
• Ground cumin: 1 teaspoon
• Smoked paprika: 1 teaspoon
• Salt and pepper: to taste
• Fresh parsley or cilantro: 1/4 cup chopped

Equipment

• Large saucepan or pot
• Medium mixing bowl
• Cutting board and knife
• Measuring cups and spoons
• Wooden spoon or spatula
• Colander (for rinsing quinoa and lentils)
• Baking sheet (for roasting sweet potatoes)

Instructions

1. Prepare the quinoa: Rinse 1 cup quinoa thoroughly under cold water using a colander. In a saucepan, combine quinoa with 2 cups water and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and set aside.
2. Cook the lentils: Rinse 1 cup red lentils well. In another pot, add lentils with 3 cups water, bring to a boil, reduce heat, and simmer uncovered for about 20 minutes until tender. Drain any excess water and set aside.
3. Roast the sweet potatoes: Preheat your oven to 400°F (200°C). Toss diced sweet potatoes with 1 tablespoon olive oil, 1/2 teaspoon smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 25 minutes, turning halfway through, until golden and tender.
4. Sauté aromatics: While the sweet potatoes roast, heat 1 tablespoon olive oil in a large saucepan over medium heat. Add diced onion and minced garlic, cooking until softened and fragrant, about 5 minutes.
5. Add chickpeas and spices: Stir in chickpeas, ground cumin, remaining smoked paprika, salt, and pepper. Cook for another 5 minutes to warm through and let the flavors meld.
6. Combine all ingredients: In the large saucepan with chickpeas, add cooked lentils, roasted sweet potatoes, and spinach. Stir until the spinach wilts and everything is heated evenly. Remove from heat.
7. Assemble the quinoa salad: In a medium bowl, combine cooked quinoa, hemp seeds, walnuts, and lemon juice. Mix gently to combine.
8. Serve: Plate a generous scoop of the lentil and chickpea stew alongside the quinoa salad. Garnish with fresh parsley or cilantro and a sprinkle of chia seeds for an extra protein boost.

Tips & Variations

Tip: Feel free to swap out walnuts for almonds or pecans depending on your preference or what you have available. Toasting the nuts lightly enhances their flavor and crunch.

Variation: Add roasted vegetables like bell peppers or zucchini for added texture and nutrients. You can also mix in cooked millet or amaranth in place of quinoa for a different grain base.

Protein Boost: Sprinkle nutritional yeast on top of your dish for a cheesy flavor and an additional source of protein and B vitamins.

Nutrition Facts

Serving Suggestions

This high protein vegan meal is perfect for lunch or dinner. Serve it with a side of steamed greens for added vitamins or a crisp green salad with a light vinaigrette.

For an easy-packed lunch, prepare the quinoa salad portion separately and top with the warm lentil stew when ready to eat. You can also enjoy this dish with warm flatbread or vegan pita for a more filling option.

If you’re interested in exploring more vegan recipes that focus on wholesome ingredients, check out my Julie Marie Eats Recipes for inspiration.

Conclusion

Eating a high protein vegan diet without soy is entirely achievable and delicious. By incorporating a variety of legumes, grains, nuts, and seeds, you can enjoy meals that are both satisfying and packed with nutrition.

These recipes show how versatile plant-based cooking can be, with rich flavors and textures that everyone will love.

Whether you’re new to vegan cooking or just looking to diversify your meals, these non-soy high protein recipes provide a great foundation. Don’t forget to explore related dishes like the Jamaican Minced Beef Recipes or the Kosher Sushi Salad Recipe for more tasty vegan options that break the mold and keep mealtime exciting.

More Vegan Non-Soy High Protein Recipes to Try

Lentil and Walnut Vegan Meatballs

A savory dish that combines lentils and walnuts for a meaty texture without soy. These meatballs are perfect served with marinara sauce and spaghetti or as a protein-packed appetizer.

Ingredients

• 1 cup cooked lentils
• 1/2 cup walnuts, finely chopped
• 1/2 cup breadcrumbs (gluten-free if preferred)
• 2 garlic cloves, minced
• 1 small onion, finely diced
• 2 tablespoons ground flaxseed + 6 tablespoons water (flax egg)
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Olive oil for frying

Instructions

1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix flaxseed and water; let sit for 5 minutes.
3. In a food processor, pulse walnuts until finely chopped but not paste.
4. In a large bowl, combine lentils, chopped walnuts, breadcrumbs, onion, garlic, Italian seasoning, flax egg, salt, and pepper. Mix until combined.
5. Form mixture into small balls and place on a lined baking sheet.
6. Bake for 25 minutes, turning halfway through until golden brown.
7. Serve with your favorite pasta sauce or as a protein-rich snack.

Chickpea & Quinoa Patties

These patties are crispy on the outside and tender on the inside, making a fantastic protein-packed vegan burger or sandwich filling without any soy.

Ingredients

• 1 cup cooked chickpeas
• 1 cup cooked quinoa
• 1/4 cup oat flour
• 1 small carrot, grated
• 1/4 cup fresh cilantro, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Olive oil for frying

Instructions

1. Mash chickpeas slightly in a bowl.
2. Add quinoa, oat flour, grated carrot, cilantro, garlic, cumin, salt, and pepper. Mix well.
3. Form mixture into small patties.
4. Heat olive oil in a skillet over medium heat and fry patties for 4-5 minutes per side until golden and crisp.
5. Serve warm with a vegan yogurt sauce or your favorite toppings.

Hemp Seed & Spinach Smoothie

A quick and easy smoothie that packs a powerful protein punch with hemp seeds and leafy greens, perfect for breakfast or a post-workout boost.

Ingredients

• 2 cups fresh spinach
• 1 frozen banana
• 2 tablespoons hemp seeds
• 1 tablespoon chia seeds
• 1 cup almond or oat milk
• 1 tablespoon almond butter (optional)

Instructions

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Looking for even more vegan inspiration? Try the Magic Dough Recipe or the Low Sodium Hummus Recipe for creative plant-based dishes that complement your protein-packed meals.

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