20+ High Protein, High-Vegetable Dinner Ideas

In today’s fast-paced world, finding the time and energy to prepare nutritious and satisfying meals can be a challenge. This article is designed to solve that problem by providing you with a comprehensive collection of over 20 high-protein, high-vegetable dinner recipes. These meals are not only packed with essential nutrients to fuel your body and keep you feeling full, but they are also delicious, easy to prepare, and perfect for the whole family.

The Power of Protein and Vegetables

A diet rich in protein and vegetables offers a multitude of health benefits. Protein is crucial for building and repairing tissues, making enzymes and hormones, and is an important building block of bones, muscles, cartilage, skin, and blood. Vegetables, on the other hand, are packed with vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health and protecting against chronic diseases.

By combining these two powerhouses of nutrition, you can create meals that are not only satisfying and flavorful but also contribute to weight management, improved muscle mass, and overall well-being. The recipes in this article are designed to be balanced, providing a good mix of macronutrients and micronutrients to support a healthy lifestyle.

Meal Prep and Family-Friendly

Many of the recipes in this guide are perfect for meal prepping, allowing you to prepare healthy and delicious meals in advance to save time during busy weekdays. We’ve also made sure to include a variety of family-friendly options that are sure to please even the pickiest eaters. From hearty one-pot meals to fun and customizable bowls, there’s something for everyone in this collection.

How to Use This Guide

This article is divided into several sections, each focusing on a different category of high-protein, high-vegetable recipes. We’ll explore everything from vibrant power bowls and hearty one-pot meals to flavorful stir-fries and comforting soups. Each recipe includes a detailed list of ingredients, step-by-step instructions, and nutritional information to help you make informed choices.

So, let’s dive in and discover a world of delicious and nutritious dinner recipes that will transform your weeknight meals!

I. Power Bowls & Grain Bowls

Power bowls, also known as grain bowls or Buddha bowls, are a fantastic way to pack a variety of nutrients into a single, satisfying meal. They are typically made with a base of whole grains, topped with a variety of proteins, vegetables, and a flavorful dressing. These bowls are highly customizable, allowing you to mix and match ingredients based on your preferences and what you have on hand.

1. Moroccan-Spiced Chickpea Bowl with Bulgur and Kale

This vibrant and flavorful bowl is inspired by the exotic flavors of Morocco. The combination of spiced chickpeas, hearty bulgur, and nutrient-rich kale creates a meal that is both delicious and satisfying.

Ingredients:

• 1 cup bulgur wheat
• 2 cups vegetable broth
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cinnamon
• Salt and pepper to taste
• 4 cups kale, stems removed and chopped
• 1/4 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Optional toppings: poached egg, toasted almonds, fresh parsley

Instructions:

1. In a small saucepan, bring the vegetable broth to a boil. Add the bulgur, cover, and simmer for 12-15 minutes, or until the liquid is absorbed. Fluff with a fork and set aside.
2. While the bulgur is cooking, heat the olive oil in a large skillet over medium heat. Add the chickpeas and spices, and cook for 5-7 minutes, or until the chickpeas are heated through and lightly toasted.
3. Add the kale to the skillet with the chickpeas and cook for another 3-5 minutes, or until the kale is wilted.
4. In a small bowl, whisk together the Greek yogurt, lemon juice, and minced garlic to create a simple dressing.
5. To assemble the bowls, divide the cooked bulgur among four bowls. Top with the chickpea and kale mixture, and drizzle with the yogurt dressing. Add any optional toppings, such as a poached egg, toasted almonds, or fresh parsley.

2. Greek Lentil Power Bowl with Creamy Yogurt Dressing

This refreshing and protein-packed bowl is inspired by the flavors of the Mediterranean. The combination of hearty lentils, crisp vegetables, and a creamy yogurt dressing creates a meal that is both light and satisfying.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 3 cups water or vegetable broth
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh mint
• For the dressing:
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions:

1. In a medium saucepan, combine the lentils and water or vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender. Drain any excess liquid and let cool slightly.
2. While the lentils are cooking, prepare the vegetables and herbs.
3. In a small bowl, whisk together all the ingredients for the dressing.
4. In a large bowl, combine the cooked lentils, cucumber, cherry tomatoes, red onion, feta cheese, dill, and mint. Pour the dressing over the salad and toss to combine.
5. Serve immediately or refrigerate for later. This salad is great for meal prep as it can be made ahead of time.

3. Quinoa Edamame Bowl with Peanut Dressing

This vibrant and flavorful bowl is packed with plant-based protein and a variety of colorful vegetables. The creamy peanut dressing adds a delicious and satisfying finishing touch.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 1/2 cups shelled edamame, cooked according to package directions
• 1 cup shredded carrots
• 1 cup shredded red cabbage
• 1/2 cup chopped peanuts
• 1/4 cup chopped fresh cilantro
• For the dressing:
  • 1/2 cup creamy peanut butter
  • 1/4 cup water
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon lime juice
  • 1 clove garlic, minced
  • 1 teaspoon grated fresh ginger

Instructions:

1. In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the liquid is absorbed. Fluff with a fork and set aside.
2. While the quinoa is cooking, prepare the vegetables and dressing. In a small bowl, whisk together all the ingredients for the peanut dressing until smooth and creamy.
3. To assemble the bowls, divide the cooked quinoa among four bowls. Top with the edamame, shredded carrots, shredded red cabbage, chopped peanuts, and fresh cilantro.
4. Drizzle with the peanut dressing and serve immediately.

4. Sushi Bowl with Edamame and Avocado

Craving sushi but don’t have the time or patience to roll your own? This deconstructed sushi bowl is the perfect solution. It’s packed with all the flavors of your favorite sushi roll, but in a quick and easy-to-assemble bowl.

Ingredients:

• 1 cup sushi rice, cooked according to package directions
• 1 cup shelled edamame, cooked
• 1 avocado, sliced
• 1 cucumber, julienned
• 1 carrot, julienned
• 4 sheets of nori, cut into thin strips
• Optional toppings: pickled ginger, sesame seeds, sriracha mayo
• For the protein:
  • 1 block (14 ounces) firm or extra-firm tofu, pressed and cubed
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil

Instructions:

1. If using tofu, toss the cubed tofu with soy sauce and sesame oil. You can either pan-fry the tofu until golden brown or bake it at 400°F (200°C) for 20-25 minutes.
2. To assemble the bowls, divide the cooked sushi rice among four bowls. Top with the cooked edamame, sliced avocado, julienned cucumber, and julienned carrot.
3. Add your protein of choice, such as the prepared tofu.
4. Sprinkle with the nori strips and any optional toppings, such as pickled ginger, sesame seeds, or a drizzle of sriracha mayo.

5. Protein-Packed Tofu Quinoa Bowl

This simple yet satisfying bowl is a great way to get a healthy dose of plant-based protein. The combination of quinoa, tofu, and a variety of vegetables makes for a well-rounded and nutritious meal.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 block (14 ounces) extra-firm tofu, pressed and cubed
• 1 tablespoon olive oil
• 1 head of broccoli, cut into florets
• 1 red bell pepper, chopped
• 1/2 cup chopped walnuts
• For the dressing:
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 2 tablespoons water
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions:

1. Cook the quinoa in the vegetable broth according to package directions.
2. While the quinoa is cooking, heat the olive oil in a large skillet over medium-high heat. Add the cubed tofu and cook until golden brown on all sides. Remove the tofu from the skillet and set aside.
3. In the same skillet, add the broccoli and red bell pepper. Cook for 5-7 minutes, or until the vegetables are tender-crisp.
4. In a small bowl, whisk together the ingredients for the tahini dressing.
5. To assemble the bowls, divide the cooked quinoa among four bowls. Top with the cooked tofu, broccoli, and red bell pepper. Sprinkle with chopped walnuts and drizzle with the tahini dressing.

II. One-Pot Meals & Skillets

One-pot meals and skillet dinners are the ultimate solution for busy weeknights. They are easy to prepare, require minimal cleanup, and are packed with flavor. These recipes are designed to be cooked in a single pot or skillet, making them a convenient and efficient way to get a healthy and satisfying dinner on the table.

1. Hot Honey Garlic Skillet Chicken with Brussels Sprouts

This one-skillet wonder combines tender chicken with crispy Brussels sprouts in a sweet and spicy hot honey garlic sauce. It’s a quick and easy meal that is sure to become a new family favorite.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 lb Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1/4 cup honey
• 2 tablespoons soy sauce
• 1 tablespoon sriracha or other hot sauce
• 1 tablespoon cornstarch
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the honey, soy sauce, sriracha, and cornstarch. Set aside.
2. Heat the olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper and add it to the skillet. Cook for 5-7 minutes, or until browned on all sides and cooked through. Remove the chicken from the skillet and set aside.
3. Add the Brussels sprouts to the same skillet and cook for 7-10 minutes, or until they are tender and lightly browned. Add the minced garlic and cook for another minute until fragrant.
4. Return the chicken to the skillet with the Brussels sprouts. Pour the honey garlic sauce over the chicken and vegetables and cook for 2-3 minutes, or until the sauce has thickened and everything is coated.
5. Serve immediately, garnished with sesame seeds or chopped green onions if desired.

2. High-Protein Quinoa & Lentils One-Pot

This hearty and flavorful one-pot meal is packed with plant-based protein from quinoa and lentils. It’s a simple and budget-friendly recipe that is perfect for a healthy and satisfying weeknight dinner.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 cup quinoa, rinsed
• 1 cup red lentils, rinsed
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 cups spinach

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook for 5-7 minutes, or until softened.
2. Add the minced garlic and cook for another minute until fragrant.
3. Stir in the quinoa, lentils, vegetable broth, thyme, and smoked paprika. Season with salt and pepper.
4. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the quinoa and lentils are cooked through and the liquid is absorbed.
5. Stir in the spinach and cook for another 2-3 minutes, or until it is wilted.
6. Serve hot, garnished with fresh parsley if desired.

3. Curry Roasted Cauliflower Sweet Potato Skillet

This vibrant and flavorful skillet is packed with anti-inflammatory spices and a variety of colorful vegetables. It’s a healthy and satisfying meal that is perfect for a cozy night in.

Ingredients:

• 1 large sweet potato, peeled and cubed
• 1 head of cauliflower, cut into florets
• 1 red onion, chopped
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 tablespoons olive oil
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1/2 cup coconut milk
• 2 cups kale or spinach
• Optional toppings: toasted cashews, fresh cilantro, lime wedges

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the sweet potato, cauliflower, red onion, and chickpeas with the olive oil, curry powder, turmeric, cumin, salt, and pepper.
3. Roast for 20-25 minutes, or until the vegetables are tender and lightly browned.
4. Transfer the roasted vegetables to a large skillet over medium heat. Stir in the coconut milk and kale or spinach. Cook for 3-5 minutes, or until the greens are wilted and the sauce has thickened slightly.
5. Serve hot, with your favorite optional toppings.

4. Cheesy Black Bean & Quinoa Skillet Casserole

This hearty and comforting skillet casserole is packed with plant-based protein and fiber. It’s a delicious and satisfying meal that is perfect for a family dinner.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup cooked quinoa
• 1 (15-ounce) can diced tomatoes, undrained
• 1/2 cup corn, fresh or frozen
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 cup shredded cheddar or Monterey Jack cheese
• Optional toppings: sour cream, avocado, fresh cilantro

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat the olive oil in a large oven-safe skillet over medium heat. Add the onion and bell pepper and cook for 5-7 minutes, or until softened.
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the black beans, cooked quinoa, diced tomatoes, corn, chili powder, and cumin. Season with salt and pepper.
5. Bring the mixture to a simmer and cook for 5 minutes, or until heated through.
6. Sprinkle the cheese over the top of the skillet.
7. Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the cheese is melted and bubbly.
8. Serve hot, with your favorite optional toppings.

5. Veggie-Packed Chicken and Rice Skillet

This simple and flavorful one-skillet meal is perfect for a busy weeknight. It’s packed with protein, vegetables, and whole grains, making it a complete and balanced meal.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 1 cup brown rice, uncooked
• 2 1/2 cups chicken broth
• 1 cup frozen peas
• 1 teaspoon dried herbs (such as thyme or oregano)
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large skillet with a lid over medium-high heat. Season the chicken with salt and pepper and add it to the skillet. Cook for 5-7 minutes, or until browned on all sides. Remove the chicken from the skillet and set aside.
2. Add the onion and carrots to the same skillet and cook for 5 minutes, or until softened.
3. Stir in the uncooked brown rice and cook for 1-2 minutes, or until lightly toasted.
4. Pour in the chicken broth and add the dried herbs. Bring the mixture to a boil, then reduce the heat, cover, and simmer for 35-40 minutes, or until the rice is cooked through and the liquid is absorbed.
5. Stir in the cooked chicken and frozen peas. Cook for another 3-5 minutes, or until the chicken is heated through and the peas are tender.
6. Season with salt and pepper to taste and serve hot.

III. Stir-Fries & Asian-Inspired

Stir-fries are a quick, versatile, and flavorful way to pack a ton of vegetables and protein into a single meal. The key to a great stir-fry is to have all your ingredients prepped and ready to go before you start cooking, as the cooking process itself is very fast. These Asian-inspired recipes are packed with bold flavors and a variety of textures.

1. Honey-Garlic Chicken Stir-Fry with Mixed Vegetables

This classic stir-fry is a crowd-pleaser with its sweet and savory honey-garlic sauce. It’s a great way to use up any leftover vegetables you have in your fridge.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 tablespoon olive oil
• 4 cups mixed vegetables (such as broccoli florets, sliced bell peppers, snap peas, and carrots)
• For the sauce:
  • 1/2 cup soy sauce or tamari
  • 1/4 cup honey
  • 2 tablespoons rice vinegar
  • 4 cloves garlic, minced
  • 1 tablespoon cornstarch

Instructions:

1. In a small bowl, whisk together all the ingredients for the sauce. Set aside.
2. Heat the olive oil in a large skillet or wok over high heat. Add the chicken and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
3. Add the mixed vegetables to the same skillet and stir-fry for 5-7 minutes, or until they are tender-crisp.
4. Return the chicken to the skillet with the vegetables. Pour the sauce over everything and cook for 2-3 minutes, or until the sauce has thickened and everything is coated.
5. Serve immediately over rice or noodles.

2. Tofu Stir-Fry with Vegetables in Soy Sesame Sauce

This vegan stir-fry is packed with plant-based protein and a variety of colorful vegetables. The soy-sesame sauce adds a delicious and savory flavor to the dish.

Ingredients:

• 1 block (14 ounces) extra-firm tofu, pressed and cubed
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• 4 cups mixed vegetables (such as bok choy, mushrooms, and snow peas)
• For the sauce:
  • 1/4 cup soy sauce or tamari
  • 2 tablespoons sesame oil
  • 2 tablespoons maple syrup
  • 1 tablespoon rice vinegar
  • 2 cloves garlic, minced

Instructions:

1. In a medium bowl, toss the cubed tofu with the cornstarch until it is evenly coated.
2. Heat the olive oil in a large skillet or wok over high heat. Add the tofu and cook until it is golden brown and crispy on all sides. Remove the tofu from the skillet and set aside.
3. Add the mixed vegetables to the same skillet and stir-fry for 5-7 minutes, or until they are tender-crisp.
4. While the vegetables are cooking, whisk together all the ingredients for the sauce in a small bowl.
5. Return the tofu to the skillet with the vegetables. Pour the sauce over everything and cook for 2-3 minutes, or until the sauce has thickened and everything is coated.
6. Serve immediately over rice or noodles.

3. Protein-Packed Spicy Quinoa with Edamame

This spicy quinoa dish is a unique and flavorful twist on a traditional stir-fry. It’s packed with plant-based protein from quinoa and edamame, and has a nice kick of heat from the chili garlic sauce.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 cup shelled edamame, cooked
• 2 tablespoons soy sauce or tamari
• 1 tablespoon chili garlic sauce (or more to taste)
• 1 teaspoon grated fresh ginger

Instructions:

1. Cook the quinoa in the vegetable broth according to package directions.
2. While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
3. Add the garlic and ginger and cook for another minute until fragrant.
4. Stir in the chopped bell pepper and edamame and cook for 5-7 minutes, or until the pepper is tender.
5. Add the cooked quinoa to the skillet with the vegetables. Stir in the soy sauce and chili garlic sauce.
6. Cook for another 2-3 minutes, or until everything is heated through.
7. Serve hot, garnished with chopped green onions or sesame seeds if desired.

4. Tempeh and Vegetable Stir-Fry

Tempeh is a great source of plant-based protein and has a firm, nutty texture that holds up well in stir-fries. This recipe combines tempeh with a variety of colorful vegetables in a savory and flavorful sauce.

Ingredients:

• 1 (8-ounce) package tempeh, cut into 1-inch cubes
• 1 tablespoon soy sauce or tamari
• 1 tablespoon olive oil
• 4 cups mixed vegetables (such as broccoli, carrots, and zucchini)
• For the sauce:
  • 1/4 cup vegetable broth
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon peanut butter
  • 1 tablespoon lime juice
  • 1 teaspoon sriracha (optional)

Instructions:

1. In a small bowl, toss the tempeh cubes with 1 tablespoon of soy sauce. Let it marinate for at least 15 minutes.
2. Heat the olive oil in a large skillet or wok over high heat. Add the marinated tempeh and cook until it is golden brown on all sides. Remove the tempeh from the skillet and set aside.
3. Add the mixed vegetables to the same skillet and stir-fry for 5-7 minutes, or until they are tender-crisp.
4. While the vegetables are cooking, whisk together all the ingredients for the sauce in a small bowl.
5. Return the tempeh to the skillet with the vegetables. Pour the sauce over everything and cook for 2-3 minutes, or until the sauce has thickened and everything is coated.
6. Serve immediately over rice or noodles.

IV. Soups & Stews

Soups and stews are the ultimate comfort food, especially on a chilly evening. They are a great way to pack a lot of vegetables and protein into a single, warming meal. These recipes are hearty, flavorful, and perfect for making in a big batch to enjoy throughout the week.

1. One-Pot Lentil & Vegetable Soup with Parmesan

This hearty and flavorful soup is packed with plant-based protein from lentils and a variety of colorful vegetables. The addition of Parmesan cheese at the end adds a delicious and savory finishing touch.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 8 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper to taste
• 2 cups chopped kale or spinach
• 1/2 cup grated Parmesan cheese

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook for 5-7 minutes, or until softened.
2. Add the minced garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, thyme, and bay leaf. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 40-45 minutes, or until the lentils are tender.
5. Remove the bay leaf and stir in the chopped kale or spinach. Cook for another 5 minutes, or until the greens are wilted.
6. Stir in the Parmesan cheese just before serving. Serve hot with a side of crusty bread.

2. Kale & Lentil Stew with Mashed Potatoes

This hearty and comforting stew is a complete meal in a bowl. The combination of lentils, kale, and a variety of vegetables creates a rich and flavorful stew that is perfect for a cozy night in. Serving it over a bed of creamy mashed potatoes takes it to the next level of comfort.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 1/2 cups brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 (28-ounce) can crushed tomatoes
• 2 teaspoons smoked paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 6 cups chopped kale
• For the mashed potatoes:
  • 2 lbs potatoes, peeled and cubed
  • 1/2 cup milk or cream
  • 2 tablespoons butter
  • Salt and pepper to taste

Instructions:

1. First, make the mashed potatoes. Boil the potatoes in a large pot of salted water until they are tender. Drain the potatoes and return them to the pot. Mash the potatoes with a potato masher or a fork, then stir in the milk, butter, salt, and pepper until smooth and creamy. Keep warm.
2. While the potatoes are boiling, make the stew. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook for 5-7 minutes, or until softened.
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the lentils, vegetable broth, crushed tomatoes, smoked paprika, and oregano. Season with salt and pepper.
5. Bring the stew to a boil, then reduce the heat and simmer for 30-35 minutes, or until the lentils are tender.
6. Stir in the chopped kale and cook for another 5-10 minutes, or until the kale is wilted.
7. To serve, spoon a generous amount of mashed potatoes into the bottom of each bowl and top with the lentil and kale stew.

3. High-Protein Split Pea and Mushroom Soup

This hearty and flavorful soup is packed with plant-based protein from split peas and a rich, savory flavor from mushrooms. It’s a simple and budget-friendly recipe that is perfect for a healthy and satisfying meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 8 ounces mushrooms, sliced
• 4 cloves garlic, minced
• 1 1/2 cups green split peas, rinsed
• 8 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook for 5-7 minutes, or until softened.
2. Add the mushrooms and cook for another 5-7 minutes, or until they are browned.
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the split peas, vegetable broth, and thyme. Season with salt and pepper.
5. Bring the soup to a boil, then reduce the heat and simmer for 1 to 1 1/2 hours, or until the split peas are very tender and the soup has thickened.
6. Use an immersion blender to blend the soup to your desired consistency. You can leave it chunky or blend it until it is smooth and creamy.
7. Serve hot, garnished with fresh parsley or a dollop of yogurt if desired.

4. Vegetarian Taco Soup with Beans and Rice

This flavorful and hearty soup has all the flavors of your favorite tacos in a warm and comforting bowl. It’s packed with plant-based protein from beans and is a great way to use up any leftover rice you have on hand.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can pinto beans, rinsed and drained
• 1 (15-ounce) can diced tomatoes, undrained
• 1 (4-ounce) can diced green chiles
• 4 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup cooked rice
• Optional toppings: shredded cheese, sour cream, avocado, tortilla chips, fresh cilantro

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and bell pepper and cook for 5-7 minutes, or until softened.
2. Add the minced garlic and cook for another minute until fragrant.
3. Stir in the black beans, pinto beans, diced tomatoes, green chiles, vegetable broth, chili powder, cumin, and smoked paprika. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes to allow the flavors to meld.
5. Stir in the cooked rice and cook for another 5 minutes, or until heated through.
6. Serve hot, with your favorite taco toppings.

V. Salads & Light Meals

Salads and light meals can be incredibly satisfying and packed with protein and vegetables. These recipes are perfect for a lighter dinner option or for a refreshing meal on a warm day. They are quick to prepare and can be easily customized to your liking.

1. Warm Fajita Steak Salad with Peppers and Onions

This hearty and flavorful salad has all the deliciousness of fajitas in a lighter, deconstructed form. The warm, seasoned steak and vegetables are served over a bed of crisp greens for a satisfying and protein-packed meal.

Ingredients:

• 1 lb flank steak, thinly sliced against the grain
• 1 tablespoon olive oil
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 onion, thinly sliced
• 1 tablespoon fajita seasoning
• 6 cups mixed greens
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons lime juice
  • 1 clove garlic, minced
  • 1/2 teaspoon honey or agave nectar
  • Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together all the ingredients for the dressing. Set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the sliced steak and cook for 3-5 minutes, or until browned and cooked to your desired doneness. Remove the steak from the skillet and set aside.
3. In the same skillet, add the sliced peppers and onion. Cook for 5-7 minutes, or until they are tender-crisp.
4. Return the steak to the skillet with the vegetables and sprinkle with the fajita seasoning. Cook for another minute, or until everything is heated through and well combined.
5. To serve, divide the mixed greens among four plates. Top with the warm steak and vegetable mixture. Drizzle with the lime dressing and serve immediately.

2. Lentil Salad with Feta and Fresh Vegetables

This refreshing and protein-packed salad is perfect for a light and healthy dinner. The combination of hearty lentils, crisp vegetables, and salty feta cheese creates a delicious and satisfying meal.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 3 cups water or vegetable broth
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions:

1. In a medium saucepan, combine the lentils and water or vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender. Drain any excess liquid and let cool slightly.
2. While the lentils are cooking, prepare the vegetables and dressing. In a small bowl, whisk together all the ingredients for the dressing.
3. In a large bowl, combine the cooked lentils, cucumber, cherry tomatoes, red onion, feta cheese, and parsley. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for later. This salad is great for meal prep as it can be made ahead of time.

3. Chickpea Salad with Walnuts and Cranberries

This creamy and crunchy chickpea salad is a delicious and satisfying vegetarian alternative to chicken or tuna salad. It’s packed with plant-based protein and can be served in a variety of ways.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/2 cup chopped walnuts
• 1/2 cup dried cranberries
• 1/4 cup chopped red onion
• 1/4 cup mayonnaise or Greek yogurt
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional: 2 celery stalks, chopped

Instructions:

1. In a medium bowl, mash the chickpeas with a fork or a potato masher until they are partially broken down.
2. Add the walnuts, cranberries, red onion, and celery (if using) to the bowl with the chickpeas.
3. In a small bowl, whisk together the mayonnaise or Greek yogurt, lemon juice, salt, and pepper.
4. Pour the dressing over the chickpea mixture and stir until everything is well combined.
5. Serve the chickpea salad on a bed of greens, in a sandwich, or with crackers for dipping.

4. Roasted Root Veggies & Greens over Spiced Lentils

This hearty and flavorful dish is a celebration of seasonal vegetables. The combination of roasted root vegetables, tender greens, and spiced lentils creates a warm and satisfying meal that is perfect for a cool evening.

Ingredients:

• 2 large carrots, peeled and chopped
• 2 parsnips, peeled and chopped
• 1 sweet potato, peeled and chopped
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup brown or green lentils, rinsed
• 3 cups vegetable broth
• 1 teaspoon cumin
• 1/2 teaspoon coriander
• 4 cups mixed greens (such as spinach or arugula)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the carrots, parsnips, and sweet potato with the olive oil, smoked paprika, salt, and pepper.
3. Roast for 20-25 minutes, or until the vegetables are tender and lightly browned.
4. While the vegetables are roasting, cook the lentils. In a medium saucepan, combine the lentils, vegetable broth, cumin, and coriander. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
5. To serve, divide the spiced lentils among four bowls. Top with a generous handful of mixed greens and a scoop of the roasted root vegetables.

VI. Wraps, Melts & Sandwiches

Wraps, melts, and sandwiches are a fun and convenient way to enjoy a high-protein, high-vegetable meal. They are perfect for a quick and easy dinner, and can be customized with your favorite fillings and spreads.

1. Cheesy Chickpea Melts with Kale

These cheesy chickpea melts are a delicious and satisfying vegetarian alternative to a classic tuna melt. The combination of creamy chickpeas, melted cheese, and nutrient-rich kale creates a warm and comforting meal.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 cups chopped kale
• 1/4 cup mayonnaise or Greek yogurt
• 1/4 cup shredded cheddar or provolone cheese
• Salt and pepper to taste
• 8 slices of your favorite bread
• Butter or olive oil for grilling

Instructions:

1. In a medium bowl, mash the chickpeas with a fork or a potato masher until they are partially broken down.
2. Stir in the chopped kale, mayonnaise or Greek yogurt, and shredded cheese. Season with salt and pepper.
3. Divide the chickpea mixture among four slices of bread. Top with the remaining four slices of bread to create sandwiches.
4. Heat a large skillet over medium heat and melt some butter or olive oil. Grill the sandwiches for 3-5 minutes per side, or until the bread is golden brown and the cheese is melted.
5. Serve immediately.

2. Crispy Tofu Wraps with Green Goddess Dressing

These crispy tofu wraps are a fresh and flavorful meal that is packed with plant-based protein. The creamy and herbaceous green goddess dressing adds a delicious finishing touch.

Ingredients:

• 1 block (14 ounces) extra-firm tofu, pressed and cut into strips
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• 4 large tortillas or wraps
• 2 cups mixed greens
• 1 avocado, sliced
• 1/4 cup hemp seeds
• For the green goddess dressing:
  • 1 cup fresh parsley
  • 1/2 cup fresh basil
  • 1/4 cup plain Greek yogurt or mayonnaise
  • 2 tablespoons lemon juice
  • 1 clove garlic
  • Salt and pepper to taste

Instructions:

1. First, make the green goddess dressing. In a blender or food processor, combine all the ingredients for the dressing and blend until smooth and creamy.
2. In a medium bowl, toss the tofu strips with the cornstarch until they are evenly coated.
3. Heat the olive oil in a large skillet over medium-high heat. Add the tofu and cook until it is golden brown and crispy on all sides.
4. To assemble the wraps, spread a generous amount of the green goddess dressing on each tortilla. Top with a handful of mixed greens, a few slices of avocado, a sprinkle of hemp seeds, and a few strips of the crispy tofu.
5. Roll up the wraps tightly and serve immediately.

3. Bean and Veggie Quesadillas with Avocado Crema

These hearty and flavorful quesadillas are packed with plant-based protein and a variety of colorful vegetables. The creamy avocado crema is the perfect finishing touch.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn, fresh or frozen
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 8 large tortillas
• 2 cups shredded Monterey Jack or cheddar cheese
• For the avocado crema:
  • 1 avocado
  • 1/4 cup sour cream or Greek yogurt
  • 1 tablespoon lime juice
  • Salt and pepper to taste

Instructions:

1. First, make the avocado crema. In a small bowl, mash the avocado with a fork. Stir in the sour cream or Greek yogurt, lime juice, salt, and pepper until smooth and creamy.
2. Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook for 5-7 minutes, or until softened.
3. Stir in the black beans, corn, chili powder, and cumin. Season with salt and pepper. Cook for another 3-5 minutes, or until heated through.
4. To assemble the quesadillas, spread a layer of the bean and veggie mixture on one half of each tortilla. Sprinkle with cheese and fold the other half of the tortilla over the filling.
5. Wipe out the skillet and return it to medium heat. Cook the quesadillas for 2-3 minutes per side, or until the tortillas are golden brown and the cheese is melted.
6. Serve hot, with the avocado crema for dipping.

4. High-Protein Veggie Burrito with Quinoa

This hearty and flavorful burrito is packed with plant-based protein from quinoa and black beans. It’s a complete and satisfying meal that is perfect for a quick and easy dinner.

Ingredients:

• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn, fresh or frozen
• 1/2 cup salsa
• 1/4 cup chopped fresh cilantro
• 4 large tortillas or wraps
• Optional fillings: shredded lettuce, diced tomatoes, avocado, shredded cheese

Instructions:

1. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, and cilantro. Stir until everything is well combined.
2. Warm the tortillas in the microwave or in a dry skillet for a few seconds to make them more pliable.
3. Spoon a generous amount of the quinoa and bean mixture onto the center of each tortilla.
4. Add any optional fillings, such as shredded lettuce, diced tomatoes, avocado, or shredded cheese.
5. Fold in the sides of the tortilla, then roll it up tightly from the bottom.
6. Serve immediately, or wrap the burritos in foil and store them in the refrigerator for later.

VII. Cooking Tips & Techniques

To make the most of these high-protein, high-vegetable recipes, here are a few cooking tips and techniques to keep in mind:

• Protein Preparation: For the best flavor and texture, be sure to properly prepare your protein. For tofu and tempeh, pressing them to remove excess water will help them get crispier when cooked. For chicken and steak, slicing them against the grain will result in more tender meat.
• Vegetable Cooking: To retain the most nutrients and get the best texture, avoid overcooking your vegetables. Stir-frying, roasting, and steaming are all great methods for cooking vegetables while preserving their nutritional value.
• Meal Prep: Many of these recipes are perfect for meal prepping. You can save time during the week by prepping your ingredients in advance, such as chopping vegetables, cooking grains, and making dressings. Some recipes, like the lentil salad and chickpea salad, can be made entirely ahead of time.
• Storage and Reheating: Most of these meals can be stored in an airtight container in the refrigerator for up to 3-4 days. When reheating, it’s best to use the stovetop or oven to maintain the best texture. For salads, it’s best to store the dressing separately and add it just before serving.

VIII. Nutritional Information

The recipes in this article are designed to be both delicious and nutritious. Here is a general overview of the nutritional benefits you can expect from these meals:

• High in Protein: Each recipe is packed with protein from a variety of sources, including lean meats, poultry, fish, legumes, tofu, and tempeh. Protein is essential for building and repairing tissues, and it helps to keep you feeling full and satisfied.
• Rich in Vegetables: These recipes are loaded with a wide variety of colorful vegetables, which are packed with vitamins, minerals, fiber, and antioxidants. Eating a diet rich in vegetables can help to protect against chronic diseases and support overall health.
• Balanced Macronutrients: We have aimed to create balanced meals that provide a good mix of protein, carbohydrates, and healthy fats. This will help to provide you with sustained energy and support your body’s functions.
• Dietary Modifications: Many of these recipes can be easily modified to fit different dietary needs. For example, you can make many of the vegetarian recipes vegan by using plant-based substitutes for dairy products. Many of the recipes are also naturally gluten-free or can be made gluten-free by using gluten-free grains and other ingredients.

IX. Conclusion

We hope you enjoy this collection of 20+ high-protein, high-vegetable dinner recipes. These meals are designed to be delicious, nutritious, and easy to prepare, making it easier than ever to enjoy healthy and satisfying dinners throughout the week.

Feel free to get creative and experiment with these recipes. You can easily swap out proteins, vegetables, and grains to create your own unique combinations. The possibilities are endless!

By incorporating more high-protein, high-vegetable meals into your diet, you can support your health and well-being while enjoying a variety of delicious and flavorful dishes. Happy cooking!