23 Yummiest High Protein Vegan Meals

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Instant Pot Cuban Black Bean Soup

Instant Pot Cuban Black Bean Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup dried black beans, rinsed
• 4 cups vegetable broth
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 bay leaf
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1 tablespoon olive oil
• Salt and pepper to taste
• Cilantro and lime wedges for serving (optional)

Instructions

1. 1. Turn on sauté function and heat oil; cook onion and garlic until translucent.
2. 2. Add beans, broth, bay leaf, cumin, and oregano; stir to combine.
3. 3. Secure lid and cook on high pressure for 25–30 minutes; allow natural release for 10 minutes.
4. 4. Remove bay leaf; puree a portion of the soup for thickness if desired and season with salt and pepper.
5. 5. Ladle into bowls and garnish with cilantro and lime if desired.

2. Slow Cooker Vegan Chili

Slow Cooker Vegan Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 cup diced zucchini
• 1 can (14.5 oz) crushed tomatoes
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) black beans, drained
• 1 cup vegetable broth
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Optional toppings: diced avocado, chopped cilantro, lime wedges

Instructions

1. 1. Sauté onion, garlic, and bell pepper in olive oil until softened, about 5–7 minutes.
2. 2. Add zucchini, crushed tomatoes, beans, broth, and spices; stir to combine.
3. 3. Cover and cook on low for 6–8 hours or high for 3–4 hours until flavors meld and chili thickens.
4. 4. Adjust salt and pepper to taste.
5. 5. Serve with optional toppings such as avocado, cilantro, and lime.

3. Sweet & Sour Tofu

Sweet & Sour Tofu is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 14 oz (400 g) extra-firm tofu, pressed and cut into 1-inch cubes
• 1 tablespoon cornstarch
• 1 tablespoon neutral oil, for frying
• 1 red bell pepper, sliced
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 1 cup pineapple chunks, drained
• 3 tablespoons rice vinegar
• 2 tablespoons ketchup
• 2 tablespoons soy sauce
• 2 tablespoons light brown sugar or maple syrup
• 1/4 cup pineapple juice (or water)
• 2 cups cooked jasmine rice, for serving

Instructions

1. 1. Press and cut the tofu, then toss the tofu pieces with cornstarch to lightly coat.
2. 2. Heat the oil in a large skillet over medium-high heat; fry the tofu until crisp and golden on all sides. Remove and set aside.
3. 3. In the same pan, add the onion and bell pepper; sauté until just tender, then add the garlic and ginger and cook another 30 seconds.
4. 4. In a small bowl, whisk together rice vinegar, ketchup, soy sauce, brown sugar, and pineapple juice to make the sweet-sour sauce.
5. 5. Return the tofu to the pan and stir in the sauce and pineapple; simmer 2–3 minutes until the sauce thickens and coats the tofu.
6. 6. Serve the sweet-sour tofu over the cooked rice and garnish with extra pineapple or green onions if desired.

4. Vegan Picadillo

Vegan Picadillo is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 1 green bell pepper, chopped
• 2 cloves garlic, minced
• 12 oz vegan ground crumbles or finely chopped extra-firm tofu
• 14.5 oz can crushed tomatoes
• 2 tablespoons tomato paste
• 1/2 cup vegetable broth
• 1 medium potato, diced
• 1/4 cup sliced green olives
• 2 tablespoons raisins
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1 bay leaf
• Salt and pepper to taste
• 1 lime, juice
• Chopped cilantro, for garnish
• Optional: cooked rice or warm tortillas, for serving

Instructions

1. 1. Sauté onion, bell pepper, and garlic in a little oil until softened.
2. 2. Stir in crumbles or tofu and brown lightly.
3. 3. Add potatoes, crushed tomatoes, tomato paste, and broth; stir to combine.
4. 4. Mix in olives, raisins, cumin, paprika, oregano, bay leaf; bring to a simmer and cook until potatoes are tender, about 12–15 minutes.
5. 5. Remove bay leaf, stir in lime juice, and season with salt and pepper to taste.
6. 6. Garnish with cilantro and serve with rice or tortillas.

5. Air Fryer Asian Tofu Wrap

Air Fryer Asian Tofu Wrap is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 14 oz (400 g) extra-firm tofu, drained and sliced into 1/2-inch strips
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon garlic powder
• 1/2 teaspoon grated fresh ginger
• 2 tablespoons cornstarch
• 4 large flour tortillas
• 2 cups shredded cabbage
• 1 cup julienned carrot
• 1 cucumber, thinly sliced
• 1/4 cup chopped cilantro
• 3 tablespoons hoisin sauce
• 1 tablespoon rice vinegar
• 1 tablespoon soy sauce
• Optional: chili sauce to taste
• 1 tablespoon neutral oil for brushing (for crisping)

Instructions

1. 1. Slice tofu into strips and marinate briefly with soy sauce, sesame oil, garlic powder, and ginger.
2. 2. Toss with cornstarch to coat lightly.
3. 3. Air-fry at 400°F (200°C) for 8–10 minutes, turning once, until crispy; set aside.
4. 4. Whisk hoisin sauce with 1 tablespoon soy sauce and rice vinegar (add chili sauce if desired).
5. 5. To assemble, place cabbage and carrot on a tortilla, add crispy tofu strips, cucumber, and cilantro; drizzle with the sauce.
6. 6. Roll up tightly and serve with extra sauce on the side.

6. Vegan Wraps With Instant Pot Curried Chickpeas Filling

Vegan Wraps With Instant Pot Curried Chickpeas Filling is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 15 oz can chickpeas, drained and rinsed
• 14.5 oz can crushed tomatoes
• 1/2 cup light coconut milk
• 2 cups fresh spinach (optional)
• Salt and pepper to taste
• 4 large whole-wheat tortillas
• Optional toppings: chopped cilantro, lemon wedges

Instructions

1. 1. In the Instant Pot or a skillet, sauté onion and garlic in olive oil until translucent.
2. 2. Add curry powder, cumin, and turmeric; cook 1 minute until fragrant.
3. 3. Stir in chickpeas, crushed tomatoes, and coconut milk; mix well.
4. 4. Close the Instant Pot and cook on high pressure for 5 minutes, then quick-release.
5. 5. Stir in spinach until wilted; season with salt and pepper.
6. 6. Fill tortillas with the curried chickpeas mixture, fold, and serve with optional cilantro and lemon wedges.

7. Instant Pot Pumpkin Black Bean Chili Mac

Instant Pot Pumpkin Black Bean Chili Mac is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• 1 cup pumpkin puree
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 2 cups vegetable broth
• 8 oz elbow macaroni
• 1 tablespoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Optional: shredded vegan cheese, for topping
• Fresh cilantro, for garnish

Instructions

1. 1. Sauté onion and garlic in olive oil until translucent.
2. 2. Add pumpkin puree, tomatoes, beans, and broth; stir to combine.
3. 3. Stir in macaroni; close the lid (or cover) and cook on high pressure for 5 minutes, then quick-release.
4. 4. Open and stir in chili powder, cumin, paprika, and oregano; season with salt and pepper; adjust thickness with a splash more broth if needed.
5. 5. Top with vegan cheese if desired and garnish with cilantro before serving.

8. Slow Cooker Coconut Lentil Curry

Slow Cooker Coconut Lentil Curry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup red lentils, rinsed
• 1 can (14 oz) coconut milk
• 1 can (14 oz) diced tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons curry powder
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1 cup vegetable broth
• 2 cups chopped spinach or kale (optional)
• Salt and pepper to taste
• Fresh cilantro, for garnish
• Cooked rice or naan, for serving (optional)

Instructions

1. 1. Add lentils, coconut milk, tomatoes, onion, garlic, ginger, curry powder, turmeric, cumin, and broth to the slow cooker.
2. 2. Stir to combine; cover and cook on low 6–8 hours or high 3–4 hours, until lentils are tender.
3. 3. Stir in spinach and season with salt and pepper; cook until greens are wilted, about 5 minutes.
4. 4. Garnish with cilantro and serve with rice or naan if desired.

9. Black Bean Burgers

Black Bean Burgers is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup rolled oats
• 1/2 cup finely chopped onion
• 1/2 cup grated carrot
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• 4 hamburger buns
• Lettuce, tomato slices, and avocado for toppings

Instructions

1. 1. Mash the black beans in a bowl until mostly smooth.
2. 2. Mix in oats, onion, carrot, garlic, chili powder, cumin, paprika, soy sauce, and salt and pepper; let stand 10 minutes to blend flavors.
3. 3. Form into 4 patties; brush with oil and cook 3–4 minutes per side in a skillet or bake at 375°F (190°C) for about 20 minutes, flipping halfway.
4. 4. Assemble burgers with buns and toppings; serve hot.

10. Vegan Huevos Rancheros Casserole

Vegan Huevos Rancheros Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 6 small corn tortillas (or 4 large)
• 14 oz block firm tofu, crumbled
• 1 small onion, diced
• 1 bell pepper, diced
• 1 cup salsa or tomatillo sauce
• 1 cup canned black beans, rinsed
• 1 cup pico de gallo
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 2 tablespoons nutritional yeast (optional)
• Salt and pepper to taste
• 1 cup vegan cheese shreds (optional)
• Fresh cilantro, for garnish
• Optional avocado slices, for serving

Instructions

1. 1. Preheat oven to 375°F (190°C). Layer tortillas in a baking dish.
2. 2. Sauté onion and pepper; add crumbled tofu and spices; cook until heated through.
3. 3. Spoon salsa and beans over tortillas; add tofu scramble and pico de gallo; top with vegan cheese if using.
4. 4. Bake 15–20 minutes until heated through and cheese melts; garnish with cilantro and serve with avocado if desired.

11. High Protein Fresh Vegan Salad With Hummus

High Protein Fresh Vegan Salad With Hummus is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 6 cups mixed greens (spinach, arugula, or romaine)
• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, drained
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup hummus (for dressing or topping)
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• Salt and pepper to taste
• Optional: chopped fresh parsley or dill

Instructions

1. 1. In bowls, arrange greens, quinoa, chickpeas, cucumber, tomatoes, and red onion.
2. 2. Whisk together lemon juice and olive oil; season with salt and pepper.
3. 3. Drizzle dressing over salad or dollop hummus on top and mix to coat lightly.
4. 4. Garnish with herbs and serve.

12. Greek Vegan Chickpea Salad With Quinoa & Tahini Sauce

Greek Vegan Chickpea Salad With Quinoa & Tahini Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, drained
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, thinly sliced
• 1/3 cup Kalamata olives, halved
• 1/4 cup chopped fresh parsley
• 1/4 cup vegan feta (optional)
• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 2 tablespoons water (to thin)
• Salt and pepper to taste
• Optional: oregano, for garnish

Instructions

1. 1. In a large bowl, combine quinoa, chickpeas, cucumber, tomatoes, red onion, olives, parsley, and feta if using.
2. 2. In a small bowl, whisk tahini, lemon juice, garlic, and water; season with salt and pepper to taste.
3. 3. Drizzle tahini dressing over the salad and toss to coat; adjust thickness with a bit more water if needed.
4. 4. Garnish with oregano or extra parsley and serve.

13. Spicy Peanut Pasta Salad

Spicy Peanut Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 12 oz (340 g) dried pasta (rotini or penne)
• 1 cup shredded carrot
• 1 cup red bell pepper, thinly sliced
• 1 cup cucumber, thinly sliced (optional)
• 1/2 cup roasted peanuts, roughly chopped
• 1/4 cup fresh cilantro, chopped
• 1/2 cup creamy peanut butter
• 3 tbsp soy sauce
• 2 tbsp lime juice
• 1 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 1–2 tsp sriracha or chili garlic sauce (adjust to heat)
• 2–3 tbsp warm water
• Salt, to taste
• 1 tsp sesame oil (optional)

Instructions

1. 1. Cook the pasta in salted water until al dente; drain and rinse under cold water to cool.
2. 2. In a bowl, whisk peanut butter with soy sauce, lime juice, honey, rice vinegar, sriracha, and enough water to reach a pourable consistency.
3. 3. In a large bowl, toss the cooled pasta with carrot, bell pepper, cucumber, and cilantro.
4. 4. Pour the peanut dressing over the pasta and vegetables; toss until evenly coated.
5. 5. Fold in the chopped peanuts; adjust with salt to taste.
6. 6. Chill 15–30 minutes for flavors to meld, then serve.

14. Mushroom Stew

Mushroom Stew is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 tbsp olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 1/2 lb (680 g) mixed mushrooms, sliced
• 4 cups vegetable broth
• 2 medium carrots, diced
• 2 medium potatoes, diced
• 1 tsp dried thyme
• 1 bay leaf
• 2 tbsp all-purpose flour
• 1/2 cup milk or unsweetened plant milk (optional)
• Salt and pepper, to taste
• Fresh parsley for garnish (optional)

Instructions

1. 1. Heat oil in a large pot; sauté onion and garlic until translucent.
2. 2. Add mushrooms; cook until browned and their moisture is released.
3. 3. Stir in carrots and potatoes; sprinkle flour and cook 1–2 minutes to blend.
4. 4. Pour in broth; add thyme and bay leaf; simmer 15–20 minutes until vegetables are tender.
5. 5. Remove bay leaf; stir in milk if using; simmer 2–3 minutes to thicken; season with salt and pepper.
6. 6. Garnish with parsley and serve.

15. Vegan Sloppy Joes

Vegan Sloppy Joes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, finely diced
• 1 red bell pepper, finely diced
• 2 cloves garlic, minced
• 1 3/4 cups cooked brown lentils (or 1 1/2 cups uncooked, cooked)
• 1 cup tomato sauce
• 2 tablespoons tomato paste
• 1 tablespoon soy sauce or tamari
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 cup water or vegetable broth
• Salt and pepper to taste
• 4 whole-grain hamburger buns
• Optional toppings: sliced pickles, lettuce, sliced onions

Instructions

1. 1. Sauté onion and pepper in oil until softened; add garlic and cook 1 minute.
2. 2. Add lentils, tomato sauce, tomato paste, soy sauce, and spices; stir to combine.
3. 3. Pour in water or broth; simmer 8–12 minutes until thickened.
4. 4. Toast buns, fill with the sloppy joe mixture, and top with desired toppings.

16. Vegan Bean Burrito Recipe

Vegan Bean Burrito Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• 1 cup cooked black beans (or pinto beans), lightly mashed
• 1 cup cooked brown rice
• 1/2 cup corn kernels
• 1/2 cup salsa
• 1/4 cup fresh cilantro, chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 4 large flour tortillas
• 1/2 cup shredded lettuce
• 1/4 cup diced avocado
• Optional: 1/4 cup shredded vegan cheese or dairy cheese
• Salt and pepper, to taste

Instructions

1. 1. Sauté onion and garlic until translucent; stir in beans, rice, corn, salsa, cilantro and spices.
2. 2. Lightly mash to bind; cook 2–3 minutes to blend flavors; season with salt and pepper.
3. 3. Warm tortillas; divide filling among tortillas; add lettuce and avocado; roll up burritos.
4. 4. Serve with extra salsa or a dollop of guacamole or cheese if desired.

17. High Protein Salad

High Protein Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups mixed greens
• 1 cup cooked quinoa
• 1 cup cooked chickpeas
• 8 oz (225 g) grilled chicken breast, sliced (or 1 cup cubed firm tofu for vegan option)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup feta cheese (optional)
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper
• 1/4 cup pumpkin seeds or sunflower seeds

Instructions

1. 1. Cook and slice the chicken (or prepare tofu).
2. 2. In a large bowl, combine greens, quinoa, chickpeas, tomatoes, cucumber, and seeds.
3. 3. Top with chicken or tofu; drizzle with olive oil and lemon juice; toss to combine.
4. 4. Season with salt and pepper; sprinkle feta if using; serve.

18. Fall Farro Protein Bowl

Fall Farro Protein Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup farro, rinsed
• 2 cups vegetable broth
• 1 cup roasted butternut squash, cubed
• 1 cup sautéed mushrooms
• 1/2 cup cooked chickpeas
• 2 cups baby spinach
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon maple syrup
• Salt and pepper
• 1/4 cup toasted pumpkin seeds

Instructions

1. 1. Simmer farro in broth until tender; drain if needed.
2. 2. While farro cooks, roast squash and mushrooms until tender.
3. 3. In a bowl, combine farro, squash, mushrooms, chickpeas and spinach; drizzle with olive oil and lemon juice; toss.
4. 4. Top with pumpkin seeds; season with salt and pepper; serve.

19. Baked Green Pea Fritters

Baked Green Pea Fritters is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups green peas (fresh or thawed from frozen)
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese (optional)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 eggs
• 2 tablespoons chopped fresh parsley
• 1 tablespoon olive oil (for brushing)
• 1/2 teaspoon salt
• Pepper to taste

Instructions

1. 1. Preheat oven to 400°F (205°C) and line a baking sheet with parchment.
2. 2. Pulse peas with onion and garlic in a processor until roughly mashed but still chunky.
3. 3. Transfer to a bowl; mix in breadcrumbs, cheese, eggs, parsley; season with salt and pepper.
4. 4. Shape mixture into small patties; place on the sheet and brush lightly with oil.
5. 5. Bake 12–15 minutes, flip, then bake 6–8 minutes more until golden.
6. 6. Serve warm with a dipping sauce or yogurt.

20. Autumn Lentil Salad With Chickpea Pancakes

Autumn Lentil Salad With Chickpea Pancakes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• For the lentil salad:
• 1 cup green or brown lentils
• 2 cups water or broth
• 1 cup diced roasted vegetables (carrots, parsnips, beets)
• 2 cups baby greens
• 1/4 cup walnuts, toasted
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste
• For the chickpea pancakes:
• 3/4 cup chickpea flour
• 1 cup water
• 1/2 teaspoon cumin
• Pinch of salt
• 1 teaspoon olive oil (for cooking)

Instructions

1. 1. Cook lentils in water or broth until tender; drain and cool.
2. 2. Toss lentils with roasted vegetables, greens, walnuts; dress with olive oil and balsamic; season.
3. 3. Whisk chickpea flour with water and cumin to form a smooth batter; season with salt.
4. 4. Heat a lightly oiled skillet and cook small pancakes from batter until set and golden on both sides.
5. 5. Serve lentil salad with warm chickpea pancakes on the side.

21. Miso Noodle Soup

Miso Noodle Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 cups vegetable broth
• 8 oz (225 g) noodles (udon or soba)
• 2 cups sliced mushrooms
• 1 cup spinach or bok choy
• 2 green onions, sliced
• 2 tablespoons white miso paste
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• Optional: 1/2 cup firm tofu cubes
• 1 teaspoon grated ginger
• 1 clove garlic, minced

Instructions

1. 1. Bring broth to a simmer; add mushrooms and ginger; cook 3–5 minutes.
2. 2. Add tofu (if using) and greens; cook until greens wilt.
3. 3. In a small bowl, whisk miso with a little hot broth; stir back into the pot; add soy sauce.
4. 4. Add noodles; simmer 2–3 minutes; finish with sesame oil; garnish with green onions.

22. East Asian Tofu ‘Beef’ Bowls

East Asian Tofu ‘Beef’ Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 14 oz (400 g) extra-firm tofu, pressed and crumbled
• 1 tablespoon soy sauce
• 1 tablespoon hoisin sauce
• 1 teaspoon cornstarch
• 1 tablespoon vegetable oil
• 2 cups broccoli florets, steamed or sautéed
• 1 cup sliced mushrooms
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 2 cups cooked brown or white rice
• Salt and pepper to taste

Instructions

1. 1. Toss crumbled tofu with soy sauce, hoisin, and cornstarch; let marinate 10 minutes.
2. 2. Heat oil in a skillet; cook tofu until browned; remove from pan.
3. 3. In the same pan, sauté garlic, ginger, mushrooms, and pepper until tender.
4. 4. Return tofu to pan; mix with vegetables and heat through.
5. 5. Serve over rice with broccoli on the side; season with salt and pepper.

23. Teriyaki Quinoa Bowl With Tofu

Teriyaki Quinoa Bowl With Tofu is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• Quinoa (dry): 1 cup (180 g)
• Water or vegetable broth: 2 cups (480 ml)
• Extra-firm tofu: 14 oz (400 g), pressed and cubed
• Teriyaki sauce: 1/2 cup (120 ml)
• Broccoli florets: 2 cups (150 g)
• Carrot: 1 large, thinly sliced
• Red bell pepper: 1/2 medium, sliced
• Garlic: 2 cloves, minced
• Fresh ginger: 1 teaspoon, grated
• Sesame seeds: 1 tablespoon
• Green onions: 2, sliced
• Neutral oil for cooking: 1 tablespoon

Instructions

1. Rinse quinoa and cook it in water or broth until fluffy, about 15 minutes.
2. Toss tofu with 1 tablespoon teriyaki sauce and sear in a little oil in a skillet until golden on all sides; set aside.
3. In the same pan, add garlic and ginger; sauté briefly until aromatic.
4. Add broccoli, carrot, and bell pepper; stir-fry until crisp-tender, about 4–5 minutes.
5. Return tofu to the pan; pour in remaining teriyaki sauce and cook 1–2 minutes to coat and heat through.
6. Fluff quinoa and divide among bowls; top with the tofu and vegetables, then garnish with sesame seeds and green onions.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.