A wholesome vegan diet that includes legumes, vegetables, whole grains, seeds, nuts, and fruits fulfills the requirements for protein without much effort since plant-based proteins check the box just as well as animal-derived ones do. All of these recipes are also vegan if you skip the optional sour cream or cheese topping the recipe suggests. Especially for dinner, you won’t get fat easily right? Just try one of these super warm and healthy soup recipes!
Vegetarian Tofu Chili
Kidney beans and tofu provide a one-two punch of protein (31 grams per serving). This recipe also includes mushrooms and bell peppers, which you don’t see in many chili recipes. Use brown rice as a side dish for an extra 5 grams of protein per cooked cup of the grain and you’ll get a filling a nutrient-dense dish that is also high in fiber.
Vegetarian Tempeh Chili
This chili uses both beans and tempeh to provide 28 grams of protein per serving. Tempeh is a protein food made from fermented soybeans and other grains like barley. It is more flavorful than tofu, and when diced into the chili, it makes for an easy meat substitute. Tempeh has a firmer texture so it’s easier to handle when grilling or pan-frying it, but some brands contain gluten. If you want a gluten-free recipe, you’ll need to look for gluten-free tempeh.
Vegetarian Low-fat Lentil Soup
Lentils have a meaty flavor that is impossible to resist. Filling and full of texture and body, this type of legume is fantastic in soups and also great when grounded for meat-less patties. This soup is low in fat but high in protein (21 grams of protein per serving). The recipe calls for lemon juice, thyme, and bay leaf to perk up the flavor and it’s a satisfying bowl to enjoy in cold weather.
Black Bean and Sweet Potato Chili
Sweet potatoes and carrots play against the spiciness of the chili powder in this high-protein vegetarian chili recipe (19 grams of protein per serving). You can also make this gluten-free by choosing a gluten-free vegetable broth or making the broth yourself. You’ll get a big burst of vitamin A and plenty of vitamin C and iron. When served with a cup of cooked quinoa, you add an extra 8 grams of protein.
Crockpot Vegetable Chili Recipe
This easy crockpot chili has lots of veggies, so If your summer garden is producing a bounty, you could make this soup and freeze portions to enjoy in the weeks to come. You’ll enjoy a big blast of vitamins A and C and a high protein punch (15 grams of protein per serving). Just put the ingredients together, turn on the crockpot, go to sleep, and wake up to a house filled with the smell of this aromatic dish.
These recipes are in descending order of protein content per serving, so for more protein, start at the top of the list. A wholesome vegan diet that includes legumes, vegetables, whole grains, seeds, nuts, and fruits fulfills the requirements for protein without much effort.