What meatless foods are high in protein?

Plant-based foods with the highest amount of protein include tofu, tempeh, lentils, beans, split peas, and nuts. Grains like teff and quinoa are also high in protein. Vegetarians can include eggs and yogurt.

How to get 30 grams of protein per vegetarian meal?

30 grams of protein in a vegetarian meal looks like 1 ½ cups of tofu, 1 cup of cooked lentils, 1 cup of tempeh, or 2 cups of cooked split peas.

High-Protein Vegetarian Meals

Description

Keep hunger at bay with these High-Protein Vegetarian Meals! Meal prep this recipe for Tofu Sofritas to add to bowls, tacos, burritos and more! Sofritas

Ingredients

Units Scale

1-2 tablespoons olive oil
16 ounces tofu- use high-protein tofu, super firm tofu, or extra firm tofu, for the best texture. Organic whenever possible.
1/2 teaspoon salt, more to taste
1/2 teaspoon pepper
2 teaspoon smoked paprika
1 teaspoon chili powder
1 teaspoon granulated garlic powder, or use onion powder
1 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon dried oregano
1/4-1/2 cup water
2 tablespoons tomato paste (or sub 1/4-1/2 cup enchilada sauce and skip the water)
splash soy sauce or gluten-free liquid aminos
optional- hot sauce, a pinch of cayenne or ground chipotle. If you have canned chipotle, a few teaspoons of the adobo sauce give depth and smoky heat.

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Instructions

Gently press tofu. Pat dry the tofu lightly with paper towels.
Prep skillet. Heat the oil in a large nonstick pan or cast iron skillet over medium heat.
Sear tofu. Break the tofu apart into the pan with your fingers, then break it into small pea-sized crumbles with a spatula. Place in the hot skillet and season with the salt and pepper. Sear the tofu, letting it get some crispy bits, about 5 minutes.
Add spices. Sprinkle in all the spices—smoked paprika, chili powder, garlic powder, cumin, coriander, and oregano—mixing to coat well. If it seems dry, add a little more olive oil. Saute 2-3 more minutes.
Add the water and tomato paste, stirring well to combine.
Taste and adjust. Taste, and add a tiny little sprinkling of soy sauce, for added depth of flavor. Adjust salt and heat adding ground chipotle powder if you like.
Serve. Serve warm in tacos or bowls, or add to burritos, salads, and nachos, etc.

Notes

Sofritas will keep up to 4 days in an airtight container up to 4 days in the refrigerator. Reheat gently on the stovetop, or microwave. Sofritas can be frozen for up to 3 months and thaw overnight in the fridge before reheating.

Nutrition

Serving Size: 4 ounces
Calories: 164
Sugar: 1.7 g
Sodium: 488.2 mg
Fat: 12 g
Saturated Fat: 1.7 g
Carbohydrates: 5.1 g
Fiber: 2.1 g
Protein: 10.8 g
Cholesterol: 0 mg