Cook This!

10 High-Protein Vegetarian Dinners Better Than Meat

For 10 quick, easy, and healthy meatless dinner ideas for any time of the year, click here.

Cook This!

10 High-Protein Vegetarian Dinners Better Than Meat

For 10 quick, easy, and healthy meatless dinner ideas for any time of the year, click here.

By Ivy Manning

Whether you are adopting a Meatless Monday approach to dinner, or you’re a longtime vegetarian, consistently putting a delicious, plant-based supper on the table on weeknights can be a daunting task. I find that many “quick” cookbooks revolve around meat as the center of the plate; you can flip to the vegetable section of these books and find fine recipes for side dishes or salads, but nothing that you would consider a satisfying meal full of superfoods.

My book, Weeknight Vegetarian, is different. I offer 80 quick, complete dinner recipes that will help you answer the vegetarian “what’s for dinner?” question, plus dozens of tips and ideas for more off-the-cuff meals. You won’t find dated vegetarian recipes for “nut loaf” or recipes full of highly processed faux steak cutlets here. Instead, I focus on fresh, homemade food that just happens to be meat-free.
In addition to using seasonal produce to anchor meals, I show you tasty ways to utilize plant- based proteins like canned beans, quick-cooking lentils, cheese, eggs, tofu, tempeh, and seitan, so your vegetarian dinners are as nutritious and filling as they are tasty.

To indulge in these delicious, high-protein meals, check out Weeknight Vegetarian today—and read on below for Eat This, Not That!’s 10 favorite picks from the book!

1

Creamy Mushroom Paprikash Over Pasta

Creamy Mushroom Paprikash Over Pasta

Ingredients


Makes 4 servings

Unsalted butter, 3 tablespoons
Cremini mushrooms, 1 lb (500 g), quartered
Caraway seeds, 1⁄2 teaspoon
Sea salt and freshly ground pepper
Yellow onion, 2 cups (7 oz/220 g) thinly sliced
Tomato paste, 2 tablespoons
Sweet Hungarian paprika, 1 teaspoon
Dry white wine, 3⁄4 cup (6 fl oz/180 ml)
Fresh pappardelle pasta, 3⁄4 lb (375 g)
Sour cream or crème fraîche, 1⁄2 cup (4 fl oz/125 ml)
Fresh dill, 1⁄4 cup (1⁄4 oz/7 g) chopped

How to Make It


Step 1

Bring a large pot of salted water to a boil. Meanwhile, in a wide frying pan over medium heat, melt 2 tablespoons of the butter. Add the mushrooms, caraway seeds, and 1⁄2 teaspoon salt, and sauté until the mushrooms release their liquid and begin to brown, 8 minutes.

Step 2

Add the onion and sauté until the onion is tender and browned, 5 minutes. Stir in the tomato paste and paprika and cook for 1 minute. Reduce the heat to medium, add the wine, and simmer until about half the liquid has evaporated and the sauce has thickened, 2 minutes. Cover and set aside.

Step 3

Add the pasta to the boiling water and cook until al dente according to the package instructions. Reserve 1⁄2 cup (4 fl oz/125 ml) of the cooking liquid and drain the pasta. Place the pasta in a large serving bowl and toss with the remaining 1 tablespoon butter. Fold the sour cream and dill into the mushroom sauce and season to taste with salt and pepper, adding a bit of the pasta cooking liquid to moisten, if necessary. Spoon the sauce over the pasta and serve right away.

Note: Don’t overcrowd the mushrooms or they will sweat and steam without properly browning. I use a 14-inch (35-cm) cast-iron frying pan for the job. You can also sauté the mushrooms in batches in a smaller pan.

2

Crispy Orange Tofu with Broccoli

Crispy Orange Tofu with Broccoli

Ingredients


Makes 4 servings

Extra-firm tofu, 1 lb (500 g)
Canola oil, 2 tablespoons
Tamari, 2 tablespoons
Nutritional yeast, 1 tablespoon
Cornstarch, 2 teaspoons
Freshly squeezed orange juice, 1⁄3 cup (3 fl oz/80 ml)
Sweet red chile sauce (I like Mae Ploy brand), 2 tablespoons
Dark sesame oil, 1 tablespoon
Garlic, 1 tablespoon finely chopped
Fresh ginger, 1 tablespoon finely chopped
Broccoli florets, 1⁄2 lb (250 g), cut into 1 1⁄2-inch (4-cm) pieces
Small red bell pepper, 1, seeded and cut into 1⁄2-inch (12-mm) strips
Steamed brown jasmine rice, for serving

How to Make It


Step 1

Drain the tofu, wrap it in paper towels, place a heavy plate on top, and let stand for 10 minutes to press out excess liquid. Cut the pressed tofu into 1-inch (2.5-cm) cubes. In a nonstick frying pan, warm 11⁄2 teaspoons of the canola oil over medium-high heat. Add the tofu and cook, turning occasionally, until golden brown all over, 10 minutes; remove from the pan.

Step 2

Return the pan to medium-high and add 11⁄2 teaspoons canola oil. Return the tofu to the pan and sprinkle it with 2 teaspoons of the tamari and the nutritional yeast. Cook, reducing the heat if necessary, and turning with tongs occasionally, until the tofu is coated and crispy, 2 minutes. Set aside.

Step 3

Put the cornstarch in a small bowl. Gradually whisk in the remaining 4 teaspoons tamari, the orange juice, chile sauce, and sesame oil.

Step 4

In a wok or large, deep saut. pan, warm the remaining 1 tablespoon canola oil over medium-high heat. Add the garlic and ginger and stir-fry until aromatic, 20 seconds. Add the broccoli and bell pepper and stir-fry until the broccoli is bright green, 2 minutes. Add 2 tablespoons water, cover, and steam until the broccoli is crisp-tender, 2 minutes. Uncover the wok, add the orange juice mixture, and stir-fry until the sauce is bubbly, 1 minute. Fold in the tofu. Serve right away with the rice.

For 80+ Quick, Easy, and Healthy Meatless Dinner Ideas for Any Time of the Year, Don't Miss Weeknight Vegetarian!


3

Kimchi Tofu Stew

Kimchi Tofu Stew

Ingredients


Makes 4 servings

Canola oil, 1 tablespoon
Yellow onion, 1⁄2, thinly sliced
Napa cabbage kimchi, 1 cup (4 oz/ 120 g) roughly chopped, plus 1⁄2 cup (4 fl oz/125 ml) juice from kimchi jar
Garlic, 2 teaspoons finely chopped
Fresh ginger, 2 teaspoons finely chopped
Vegetable broth, 2 cups (16 fl oz/ 500 ml)
Small zucchini, 1, halved lengthwise and sliced into 1⁄4-inch (6-mm) pieces
Mirin, 1⁄4 cup (2 fl oz/60 ml)
Gochujang or sambal oelek chile paste (optional), 1—2 tablespoons
Sugar, 1 teaspoon
Soft tofu, 1⁄2 lb (250 g)
Soy sauce, 1—2 tablespoons
Dark sesame oil, 1 teaspoon
Green onions, 3 tablespoons thinly sliced

How to Make It


Step 1

In a large saucepan, warm the canola oil over medium heat. Add the onion and cook until it begins to brown, 4 minutes. Add the chopped kimchi, garlic, and ginger, and cook for 2 minutes.

Step 2

Add the broth, zucchini, mirin, chile paste (if using), sugar, 2 cups (16 fl oz/ 500 ml) water, and the reserved kimchi juice, and bring to a simmer. Cover and cook until the zucchini is tender, 10 minutes. Break up the tofu into 1-inch (2.5-cm) pieces and gently stir it into the soup. Cook until heated through, 5 minutes.

Step 3

Taste the broth—it should be spicy, sweet, and a little sour from the kimchi. Adjust the seasoning to taste with soy sauce and additional chile paste, if desired. Stir in the sesame oil, ladle the soup into the bowls, sprinkle with the green onions, and serve.

4

Macaroni and Cheese with Peas and Crisp Bread Crumbs

Macaroni and Cheese with <br /> Peas and Crisp Bread Crumbs’></p>
<p>    <h2 class="etnt">Ingredients</h2>
    <br />
    <h3 class="step">Makes 4-6 servings</h3>
    </p>
<p>Bread roll or sliced bread 2 ¼ oz  (65 g), torn into pieces<br />Parmesan cheese, ¼ cup (1 oz/30 g) grated<br />Extra-virgin olive oil, 2 tablespoons<br />Dry mustard, 1 ½ teaspoons<br />Sea salt and finely ground black pepper<br />Reduced-fat milk, 3 cups (24 fl oz/750 ml)<br />Dried bay leaf, 1<br />Garlic, 1 clove, peeled and lightly smashed<br />Medium shell-shaped pasta, ¾ lb (375 g)<br />Fresh, or frozen and thawed, shelled peas, 1 cup (6 oz/190 g)<br />Sharp cheddar cheese, 1 ½ cups (6 oz/185 g) grated<br />Cayenne pepper, 2 pinches</p>
<p>    <h2 class="etnt">How to Make It</h2>
    <br />
    <h3 class="step">Step 1</h3>
    </p>
<p>In a food processor, pulse the bread until fine crumbs form. Add the Parmesan and oil and pulse a few times to combine; set aside.</p>
    <h3 class="step">Step 2</h3>
    
<p>Preheat the oven to 350°F (180°C). Bring a large pot of water to a boil. Meanwhile, in an ovenproof saucepan, whisk together the flour, mustard, and ¾ teaspoon salt. Gradually whisk in ¼ cup (2 fl oz/60 ml) of the milk until smooth. Whisk in the remaining milk and add the bay leaf and garlic. Bring to a simmer over medium heat, whisking constantly. Reduce the heat to medium-low and simmer, whisking frequently, until the sauce is thickened and bubbly, 5 minutes. Keep warm over low heat.</p>
    <h3 class="step">Step 3</h3>
    
<p>Add the pasta to the boiling water and cook until al dente, about 7 minutes. Add the peas during the last 4 minutes if using fresh peas, or during the last minute of cooking if using thawed frozen peas. Drain the pasta and peas.</p>
    <h3 class="step">Step 4</h3>
    
<p>Remove the garlic and bay leaf from the sauce. Add the cheese to the sauce a handful at a time, whisking until fully melted before adding more. Season with the cayenne and salt and pepper to taste. Gently stir in the pasta and peas. Sprinkle evenly with the bread crumb mixture. Slide the pan into the oven, and bake until the crumbs are golden and crisp, 15-20 minutes.</p>
<p>    <h2 class="etnt">For Amazing Meals Made with Whole Grains, Plant-based Protein, and Healthy Fats, Buy <em>Weeknight Vegetarian</em> Today!</h2>
    <br />
        <div class="number-head-mod number-head-mod-standalone">

        <div class="header-mod">
                                        <div class="title-number"> <span class="digits">5</span> </div>
            			<h2 class="title">Swiss Chard, Pinto Bean, and White Cheddar Quesadillas</h2>
        </div>

    </div>
    </p>
<p><img class=

Ingredients


Makes 4 servings

Corn tortillas, 6 inches (15 cm) in diameter, 12
Extra-virgin olive oil, 2 tablespoons plus 2 teaspoons
Sea salt
Tomatillos, 1 can (12 oz/375 g) drained
Fresh cilantro, ½ cup ( ¾ oz/20 g) chopped
Vegetable broth, ½ cup (4 fl oz/120 ml)
Jalapeño chile, 1, seeded and chopped
Lime juice, 1 tablespoon
Garlic, 1 teaspoon finely chopped
Ground cumin, 1 teaspoon
Ground coriander, 1 teaspoon
Green onions, 4, chopped, including tender green parts
Asadero cheese or queso fresco, 2 cups (5 oz/155 g) crumbled
Large eggs, 4
Red chile flakes, 1 pinch
Ripe avocado, 1, sliced
Sour cream, for garnish

How to Make It


Step 1

Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper. Cut the tortillas into 1-by-2-inch (2.5-by-5-cm) strips. On the prepared sheet, toss the strips with the 2 tablespoons oil, then spread them out in a single layer. Sprinkle the strips with salt and bake until crisp, stirring once, 10—15 minutes.

Step 2

Meanwhile, in a blender or food processor, combine the tomatillos, cilantro, broth, jalapeño, lime juice, garlic, cumin, coriander, ½ teaspoon salt, and half of the green onions. Purée until smooth.

Step 3

Sprinkle half of the tortilla strips in an 8-inch (20-cm) square baking dish. Pour half of the reserved sauce over the top and sprinkle with half of the cheese. Top with the remaining tortilla strips, sauce, and cheese. Sprinkle with the remaining green onions. Bake until the cheese has melted and the sauce is bubbly, 15 minutes.

Step 4

A few minutes before the chilaquiles are ready, cook the eggs: Warm the remaining 2 tablespoons oil in a large nonstick sauté pan over medium heat. Crack the eggs into the pan, sprinkle them with the chile flakes, and fry until the whites are set and the yolks are still runny, 4 minutes. Arrange the eggs on top of the chilaquiles, top with avocado and sour cream and serve

For Helpful Ideas for Turning Leftovers into New Suppers Later in the Week, Pick Up Weeknight Vegetarian Today!


8

Fried Rice with Chinese Broccoli and Shiitakes

Fried Rice with Chinese <br /> Broccoli and Shiitakes’></p>
<p>    <h2 class="etnt">Ingredients</h2>
    <br />
    <h3 class="step">Makes 4 servings</h3>
    </p>
<p>Vegetable oil, 2 tablespoons<br />Garlic, 1 tablespoon finely chopped<br />Fresh ginger, 2 teaspoons finely chopped<br />Chinese broccoli (gai lan), ½ lb (250 g), stems thinly sliced and florets roughly chopped<br />Yellow onion, ½, thinly sliced<br />Shiitake mushrooms, 1 cup (2 oz/60 g), stems discarded and caps sliced<br />Cooked white or brown rice, 4 cups (20 oz/625 g), broken up with your hands<br />Soy sauce, 3 tablespoons<br />Chinese rice wine or sake, 2 tablespoons<br />Dark sesame oil, ½ teaspoon<br />Large egg, 1<br />Toasted salted cashews, ½ cup (2 ½ oz/75 g)</p>
<p>    <h2 class="etnt">How to Make It</h2>
    <br />
    <h3 class="step">Step 1</h3>
    </p>
<p>In a wok or a large, deep sauté pan, warm the oil over high heat. When the oil shimmers, add the garlic and ginger and stir-fry until aromatic, 10 seconds. Add the Chinese broccoli, onion, and mushrooms, and stir-fry until the onion is tender, 3 minutes.</p>
    <h3 class="step">Step 2</h3>
    
<p>Push the vegetables to the side of the wok and add the rice, letting it cook for 30 seconds without stirring. Stir in the soy sauce, wine, and sesame oil. Push the rice to the side of the wok and crack the egg into the wok. Cook, stirring constantly, until the egg is just set, 1 minute. Stir in the cashews and serve right away.</p>
        <div class="number-head-mod number-head-mod-standalone">

        <div class="header-mod">
                                        <div class="title-number"> <span class="digits">9</span> </div>
            			<h2 class="title">Pear, Blue Cheese, and   Onion Tart with Spinach Salad</h2>
        </div>

    </div>
    
<p><img class=

Ingredients


Makes 4 servings

Extra-virgin olive oil, 2 ½ tablespoons
Yellow onions, 2 ¼ cups (8 oz/250 g) thinly sliced
Dry white wine, ½ cup (4 fl oz/125 ml)
Fresh thyme, 2 teaspoons chopped
Sea salt and freshly ground pepper
All-purpose flour, for dusting
All-butter puff pastry, 1 sheet (9 oz/280 g)
Pears, 1 ½ , cored and cut into 1⁄8-inch (3-mm) slices
Creamy blue cheese (such as Cashel), ¾ cup (3 ½ oz/105 g) crumbled
Baby spinach, 5 oz (155 g)
Lemon juice, 2 teaspoons
Large egg, 1, hard-boiled and peeled

Step 1

Preheat the oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper.

Step 2

In a large sauté pan, warm 1 tablespoon of the oil over medium heat. Add the onions and cook, stirring frequently, until lightly browned, 8 minutes. Add the wine and simmer, scraping up the browned bits on the bottom of the pan, until the onions are very soft and evenly browned, 5 minutes. Stir in the thyme. Season with salt and pepper and set aside.

Step 3

On a lightly floured surface, roll out the pastry to a 10-by-14-inch (25-by-35-cm) rectangle; transfer it to the prepared baking sheet. Prick the pastry all over with a fork and brush the edges with water. Fold up ½ inch (12 mm) of the dough around the perimeter and gently press down to create a thick border. Working inside the border, spread the onion mixture over the pastry. Lay the pear slices on top in a single layer. Sprinkle the cheese over the pears. Bake until the pastry is golden-brown and puffed, 25 minutes.

Step 4

In a large bowl, toss the spinach with the lemon juice and the remaining 1 ½ tablespoons oil; season with salt and pepper. Push the egg through a small sieve over the salad. Cut the tart into 4 squares and serve with the salad alongside.

10

Wild Rice Corn Chowder

Wild Rice Corn Chowder

Ingredients


Makes 4 servings

Quick-cooking wild rice, 1/3 cup (2 oz/60 g), rinsed
Sea salt and freshly ground pepper
Unsalted butter, 3 tablespoons
Yellow onion, 1 cup (5 oz/155 g) finely chopped
Celery, 1 stalk, chopped
Carrot, 1, peeled and finely chopped
Garlic, 1 teaspoon finely chopped
Dried thyme, 1 teaspoon
All-purpose flour, ¼ cup (1 ½ oz/45 g)
Vegetable broth, 4 cups (32 fl oz/1 l)
Dry sherry or dry white wine, ¼ cup (2 fl oz/60 ml)
Fresh corn, 4 ears, shucked, kernels cut from the cobs, cobs reserved
Yukon Gold potato, 1, peeled and cut into ½ -inch (12-mm) cubes
Sweet smoked paprika, ½ teaspoon
Heavy cream, 2 tablespoons
Fresh lemon juice, 1 tablespoon

How to Make It


Step 1

In a small saucepan, combine the wild rice, 1 ½ cups (12 fl oz/240 ml) water, and ¼ teaspoon salt. Bring the water to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the rice is tender, 35—40 minutes.

Step 2

Meanwhile, in another saucepan, melt the butter over medium heat. Add the onion, celery, carrot, garlic, and thyme, and sauté until the onion is translucent, 4 minutes. Add the flour and cook, stirring, 1 minute. Stir in the broth and sherry until combined.

Step 3

Add the corn kernels, corncobs, potato, and paprika to the pan, and bring to a simmer over medium heat. Cover, reduce the heat to low, and cook, stirring occasionally, until the potatoes are tender, about 20 minutes. Remove the cobs from the soup and discard.

Step 4

When the rice is tender, drain it and add it to the soup along with the cream and cook until heated through, 5 minutes. Add the lemon juice to taste, season with salt and pepper, and serve.

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