Easy High Protein Vegetarian Pasta and Stir-Fry Recipes

Why You’ll Love Easy High Protein Vegetarian Pasta and Stir-Fry Recipe

These high-protein vegetarian pasta and stir-fry recipes are a great way to pack your meal with plant-based protein while enjoying a satisfying and flavorful dish. Whether you’re looking for a quick meal after a workout or need a nutritious dinner to fuel your day, these recipes are the perfect solution. Packed with protein-rich ingredients like lentils, tofu, chickpeas, and quinoa, these dishes provide a healthy and filling option for anyone following a vegetarian or plant-based diet.

Not only are these recipes quick and easy to make, but they are also highly customizable. You can switch up the vegetables, proteins, or pasta shapes based on your preferences, making them versatile and adaptable for all tastes.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Pasta:

• 1 cup dried whole wheat pasta

• 1 cup cooked lentils (green or brown)

• 1 tablespoon olive oil

• 1/2 onion, diced

• 2 garlic cloves, minced

• 1 cup spinach leaves

• 1/2 cup cherry tomatoes, halved

• 1/4 cup parmesan cheese (optional)

• Salt and pepper to taste

• Fresh basil for garnish

For the Stir-Fry:

• 1 tablespoon sesame oil

• 1 block firm tofu, pressed and cubed

• 1/2 bell pepper, sliced

• 1/2 carrot, thinly sliced

• 1/2 zucchini, sliced

• 1/4 cup soy sauce or tamari

• 1 tablespoon rice vinegar

• 1 teaspoon maple syrup or honey

• 1 tablespoon ginger, minced

• 2 garlic cloves, minced

• Cooked quinoa or rice to serve

Directions

For the Pasta:

1. Cook the whole wheat pasta according to the package instructions. Drain and set aside.

2. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until fragrant and softened, about 2-3 minutes.

3. Add the cooked lentils and spinach to the pan and cook until the spinach wilts down.

4. Stir in the cooked pasta, halved cherry tomatoes, and season with salt and pepper.

5. Serve the pasta with a sprinkle of parmesan cheese (if desired) and garnish with fresh basil.

For the Stir-Fry:

1. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 7-8 minutes.

2. Add the sliced bell pepper, carrot, and zucchini to the pan and sauté for 3-4 minutes, until they begin to soften.

3. In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, ginger, and garlic.

4. Pour the sauce over the vegetables and tofu, stir to coat, and cook for an additional 2-3 minutes, until the sauce has thickened.

5. Serve the stir-fry over cooked quinoa or rice.

Servings and timing

• Pasta Recipe: Serves 2. Total time: 20 minutes.

• Stir-Fry Recipe: Serves 2. Total time: 25 minutes.

Variations

• Pasta: Add more vegetables such as bell peppers, mushrooms, or broccoli. You can also substitute lentils with chickpeas or beans for added protein.

• Stir-Fry: Try adding different vegetables like snow peas, broccoli, or baby corn. You can also substitute tofu with tempeh or seitan for a different texture and flavor.

Storage/Reheating

• Pasta: Store any leftover pasta in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet with a splash of water or olive oil to prevent it from drying out.

• Stir-Fry: Store the stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat, adding a splash of soy sauce to keep it moist.

FAQs

How can I make the pasta dish gluten-free?

You can substitute the whole wheat pasta with gluten-free pasta, such as rice or corn-based pasta, to make the dish gluten-free.

Can I use canned lentils instead of cooked lentils?

Yes, you can use canned lentils, but make sure to drain and rinse them well before adding them to the recipe.

Can I make the stir-fry without tofu?

Yes, you can substitute tofu with tempeh, seitan, or even chickpeas for a different protein source.

What kind of vegetables can I use for the stir-fry?

Feel free to use any vegetables you have on hand, such as bell peppers, broccoli, snap peas, mushrooms, or even bok choy.

Can I add a sauce to the pasta for extra flavor?

Yes, you can add tomato sauce, pesto, or a simple olive oil and lemon dressing for added flavor.

Can I meal prep these recipes?

Both the pasta and stir-fry are great for meal prepping. Store the components separately in airtight containers for up to 3 days, and reheat when ready to eat.

Can I use a different type of pasta for the dish?

Yes, you can use any pasta shape you prefer, including gluten-free pasta or spiralized vegetables like zucchini noodles.

How do I know when tofu is properly cooked in the stir-fry?

Tofu is properly cooked when it is golden brown and crispy on all sides. Make sure to cook it long enough to achieve this texture.

Is the stir-fry recipe spicy?

No, this stir-fry is not inherently spicy, but you can add chili flakes or hot sauce if you prefer some heat.

Can I add nuts or seeds to either dish?

Yes, adding toasted almonds, sunflower seeds, or pumpkin seeds can provide extra crunch and flavor to either dish.

Conclusion

These easy high-protein vegetarian pasta and stir-fry recipes are not only packed with nutrients but also versatile, customizable, and quick to make. Whether you choose the hearty pasta or the vibrant stir-fry, both dishes will keep you satisfied and energized. Perfect for busy weeknights or meal prep, they provide a delicious way to enjoy a balanced, plant-based meal with plenty of protein!