National Vegetarian Week Challenge: Vegetarian Recipes To Help Go Veggie For A Week - Coach

Posted: 09 May 2021 10:32 PM PDT

The simplest way to take part in National Vegetarian Week, which runs from 10th to 16th May, is to eat a vegetarian diet for those seven days. However, we know that if you're not used to it, switching to a vegetarian diet while still enjoying tasty and healthy meals isn't that easy. So we've picked out a range of great vegetarian recipes below to get you on your way.

Before that, though, let's talk about the Veggie 123 Challenge, which is the new way to take part in National Vegetarian Week this year. The first bit we've already talked about – eat a vegetarian diet for a week. The second part is to nominate two other people to join in the challenge, and the third is to donate £3 to the Vegetarian Society charity, which is currently raising £15,000 to send packages to food banks around the UK.

"I think the Veggie 123 challenge is a great way of getting people to try some new foods and meals that they wouldn't normally eat," says registered nutritionist Anita Bean. "I'm looking forward to experimenting more with tofu, which I don't tend to eat very often. There are some delicious ways of using it in curries, noodle dishes and burgers that I am keen to try."

You can join the Veggie 123 Challenge on the Vegetarian Society website. Now on to the recipes, starting with a great one from Bean herself.

Five Great Vegetarian Recipes

1. Cocoa and almond energy balls

This simple snack is ideal for keen sportspeople looking for some fast fuel before a workout. It's from The Runner's Cookbook, by Anita Bean, which is full of great meal ideas for active people. See the recipe

2. Roasted cauliflower tacos

If you've never been convinced by the merits of roasted cauliflower, we promise this recipe will change your mind. This recipe also explains how to make your own salsa and guacamole – essential life skills in our book. See the recipe

3. Spinach, sweet potato and raisin biriyani

Whip up a batch of this sweet and spicy dish early in the week and you'll have a delicious, hearty meal ready to heat up for a few days afterwards. The biriyani is full of both flavour and healthy ingredients like veg, lentils and raisins, so it will put you well on your way to your five-a-day as well. See the recipe

4. Vegetable skewers

We're hoping for sunny weather during National Vegetarian Week, and if it comes to pass you can take advantage with this great barbecue recipe. These vegetable skewers are super-easy to make, with no real cooking skills required aside from the ability to chop vegetables. See the recipe

5. Herby stew

Just in case the sun doesn't appear, here's a hearty stew recipe from the foodies behind BOSH! It's packed full of a variety of herbs, plus beans, lentils and plenty of veg. It's another one you can make a big batch of, so you'll have quick meals on hand when required. See the recipe

30 One-Pot Vegetarian Meals That Pack Protein - Livestrong

Posted: 01 May 2021 11:38 AM PDT

Vegetarian or not, eaters of all kinds will enjoy these protein-forward plant-based recipes that are as easy as they are delicious.

Image Credit: GMVozd/E+/GettyImages

Seasoned vegetarians know that, despite what the omnivorous may believe, getting enough protein without eating animal products is no problem.

And whether or not you're vegetarian, it can always be fun to mix up your meal rotation while focusing on hearty, plant-based protein that delights your tastebuds — without taking up too much of your precious time.

Allow these 30 vegetarian one-pot and one-pan wonders to do the trick. They're a breeze to put together and every serving packs in at least 10 grams of protein.

Are You Getting Enough Protein?

1. Mole Poblano Chili

Holy moly, mole! You're going to love this flavorful chili that's teeming with so much goodness.

15 grams of protein

When you combine black and pinto beans in this creative chili recipe, the result is a dish that's super-creamy, hearty and, of course, protein-filled. You can't go wrong with a vegetarian cheese quesadilla on the side to dip into this lovely bowl of goodness.

2. Wild Mushroom and Baby Spinach Egg Skillet Recipe

For vegetarians who eat eggs, this is a creative protein-packed meal you won't want to sleep on.

Image Credit: Rahama Rekik/Livestrong

19 grams of protein

When you wake up feeling ravenous, this 10-minute meal will feed and fill you quickly. And there's no reason not to include this recipe in your dinner rotation.

3. Instant Cajun Red Bean and Vermicelli Soup

Everything you need for a protein-filled lunch is in this mason jar. Easy, peasy.

Image Credit: Jackie Newgent/Livestrong

13 grams of protein

This delicious soup boasts nutritional benefits and a high protein content, and this recipe is a great pick for lunch on the go. Layer all of the ingredients in a mason jar and heat it all up when you're ready to eat.

4. One-Pot Pasta Con Broccoli

Delicious, easy and all in one pot, this is ideal for broccoli lovers.

19 grams of protein

Another pasta dish that brings in flavor, variety, great textures and nutrients. Broccoli is a great way to get your fiber, so bring on the little trees.

5. Instant Pot Cauliflower Soup With White Beans and Lemon

This one-pan cauliflower soup checks all of the boxes.

Image Credit: Livestrong_recipes

11 grams of protein

What could be better for easy meal prep than the Instant Pot? This protein-packed and delicious recipe takes less than 20 minutes to cook and will keep you satisfied for hours.

6. Instant Pot Mac and Cheese

Believe it or not, beloved mac can be a protein-filled dish.

21 grams of protein

This mac and cheese recipe offers a surprising amount of protein — 21 grams per serving. Feel free to sneak in extra veggies in this family-friendly dish by pureeing pumpkin, butternut squash or cauliflower.

7. Curried Shakshuka

This brunch staple is an absolute crowd pleaser.

14 grams of protein

Create a beautiful and nutritious brunch at home with this fun shakshuka recipe that is sure to impress your guests — and their appetites. The curry powder gives this Maghrebi dish an unexpected (yet delicious) flavor and you'll feel satisfied all afternoon.

8. Tofu Pumpkin Curry

Pumpkin adds a a diverse flavor profile to this vegetarian dish.

19 grams of protein

When it comes to high-quality plant-based protein, tofu is a staple. This vegan pumpkin curry recipe provides a tasty and simple way to get all the great benefits from soybeans.

9. One Pot Southwest Pasta

A lot of comfort and a little kick, this southwest pasta will keep your family full and happy.

12 grams of protein

This easy pasta dish brings the heat thanks to a can of Rotel (tomatoes and green chiles) and taco seasoning. It comes together in a flash and makes for a great lunch tomorrow.

10. Cabbage Lentil Soup

Cabbage plus lentils equals a hearty and satisfying crunch.

11 grams of protein

Cabbage and lentil work together to create a satisfying soup, packed with fiber and plenty of vitamins and nutrients. Feel free to swap in chickpea miso if you'd like!

11. Lentil Kale Stew

This lentil and kale stew is an easy win for busy people.

27 grams of protein

Kale is a true superstar: It's packed with vitamins and protein and it can be prepared in endless ways. We like this lentil stew that'll keep both you and your wallet happy. The recipe developer at Eating Bird Food estimates that this dish comes out to $3 per serving.

12. Tofu Stir Fry

Simple to make and full of the nutrients you need for a balanced meal, this stir-fry will be your new go-to.

19 grams of protein

Sometimes you want to get creative in your culinary pursuits. Other times, you just want something quick and dependable. For when you need to whip up a dish without much fuss, try this protein-packed stir-fry. You can also round out your meal by adding rice of your choice, be it white, brown or cauliflower.

13. Slow Cooker Minestrone Soup

This classic favorite gets a serious protein bump in this recipe.

21 grams of protein

When you're strapped for time, this soup is the recipe for you. The minestrone is a total set-it-and-forget-it type of meal — plop all of the ingredients into a slow cooker and let it all simmer for at least four hours.

14. Butternut Squash Sheet Pan Meal

This one-sheet meal is a no-brainer when you're strapped for time and need to get something on the table.

22 grams of protein

Creamy and filling, butternut squash has a delicious texture and tons of nutritional benefits, including fiber, protein and beyond. Feel free to do a little prepping ahead of time by pre-chopping your veggies. This fun recipe calls for a tahini sauce that adds a unique flavor to traditional roasted vegetables. Plus, only one pan to clean sounds great to us.

15. Slow Cooker Sweet and Sour Tempeh

Tempeh is versatile and easy to get creative with, as this recipe proves.

Image Credit: Eating Bird Food

14 grams of protein

Because tempeh comes pre-cooked, all you have to do is chop it up and throw it in the slow cooker. With peas, veggies and a tangy sauce, you'll want to add this vegetarian one-pot meal to your weekly rotation.

16. Butternut Squash Red Lentil Stew

Protein-packed with all the right spices, you'll love this Indian-inspired stew.

11 grams of protein

Slow cooker, Instant Pot or the stovetop? The choice is yours when it comes to this easy lentil and butternut squash stew. This one-pot wonder is brimming with fiber, vitamins, minerals and lots of protein.

17. Slow Cooker Cheesy Mexican Quinoa Casserole

Fantastic Mexican flavors, cheesy goodness and 14 grams of protein make this dish a winner.

14 grams of protein

Craving Mexican? Try this protein-packed casserole that boasts all of the creamy textures and scintillating flavors that you love. This one's a versatile recipe, ideal breakfast, lunch, brunch and dinner. Whenever you decide to eat it, you'll be satiated thanks to the hefty amount of protein. This dish also happens to be gluten-free (way to go, quinoa!).

18. One Pot Vegan Mushroom Stroganoff

Red lentil rotini amps up the protein content in this savory dish.

19 grams of protein

Stroganoff is traditionally a meat-heavy dish, but this vegetarian alternative is just as delicious. Thanks to the mushroom, this stroganoff maintains just the right texture, and you can even amplify the protein by adding in tofu or chickpeas.

19. Easy Vegetarian Chili

This veggie chili gets the star treatment from a creamy nut butter and a surprise chocolatey addition.

19 grams of protein

Who says vegans and vegetarians can't enjoy the comforting flavor of chili? This bean-based recipe provides both the fiber and the protein you need for a balanced meal, and some delightfully unexpected ingredients, like peanut butter and cocoa powder, help create a robust, rich taste.

20. White Bean and Lemon Soup

Meet your daily protein needs with this bright and filling soup.

15 grams of protein

Beans can sometimes feel a little heavy, but the combination of white beans and lemon makes for a light and bright masterpiece. This fiber-filled soup just hits the spot. Vegans can make it dairy-free by swapping out parmesan for nutritional yeast.

21. Spinach Artichoke Skillet Enchiladas

A single skillet and plenty of veggie-forward ingredients all of a sudden become a beautiful piece of art that's almost too pretty to eat.

22 grams of protein

If your jam-packed calendar leaves little room for preparing a new dinner every night, well, you're going to want to make these enchiladas. Prep this dish on Sunday, and then pop it in the oven when you're readying to eat it during the week. This recipe is filled with protein and other good stuff, including spinach and artichoke, which offer iron, minerals and vitamins.

22. Moroccan Split Pea Soup

Even if you're not usually a fan of split pea soup, this Moroccan twist may win over your tastebuds.

13 grams of protein

While you might not be able to jet-set off to Marrakesh right now, you can bring some of the flavors to your dining room table with this inspired split pea soup. The combo of turmeric, garam masala and smoked paprika give this Moroccan soup flavor and loads of nutritional value.

23. Tuscan Tortellini and Tomato Soup

Enjoy the fresh flavors of Italy in this vegetarian dish.

17 grams of protein

The tomato and the beans add a nutritional punch to this classic Italian soup, and it all takes just 30 minutes to make. Might we suggest serving it alongside some warm, crusty bread?

24. White Bean Enchilada Soup

With complex flavors and plenty of nutritional benefits, this may become a new favorite.

16 grams of protein

Here's a healthy way to enjoy those beloved enchiladas: The recipe creator recommends fresh cilantro, jalapeño for heat, a squeeze of lime juice for acidity and tortilla chips for crunch.

25. One-Pot Lasagna Soup

Trust us, you won't miss the meat in this lasagna soup.

18 grams of protein

Lasagna is a staple in many households for good reason: It's filling and delicious. For a veggie version of this lasagna soup, you'll swap ground beef for white beans and mushroom, which will add great texture and all the protein one could hope for. To make it vegan, simply replace it with plant-based dairy alternatives.

26. Sweet Potato Noodles With Tofu

Sweet potatoes, tofu and red curry come together for one tasty dish.

15 grams of protein

Lemongrass, red curry paste and tons of umami will satisfy your cravings for the wonderful flavors of Thai cooking. The sweet potato noodles help round out this meal and will help you avoid the lethargy that tends to come from overdoing it on standard starchy noodles.

27. One-Pan Wild Rice and Cheesy Broccoli Casserole

You're whole family will adore this cheesy broccoli casserole.

18 grams of protein

For those days when you need the gooey, healing properties of cheese, this casserole will hit the spot. While, yes, it's a bit more indulgent than other one-pot recipes, it could be a big win for keto fans if you skip the rice. You can also add in other vegetables to bump the nutrients.

28. One-Pot Moroccan Quinoa

The flavors of North Africa come together splendidly in this delicious recipe.

12 grams of protein

The best part about this dish is that it's totally customizable. Want some tofu? Add it in. How about veggie sausage? That works, too. Love some veggies more than others? Choose your favorites. You'll top it all off with caramelized lemons to bring out their sweetness and add complexity to the dish. Yum!

29. Mushroom Fried Rice

Give the takeout staple a total makeover with mushrooms.

15 grams of protein

Side dish or main event, this mushroom fried rice is an excellent go-to for vegetarians. Add as many eggs as you'd like for protein and a pinch of sugar for more flavor and a slight caramelization.

30. Instant Pot Risotto With Dried Mushrooms, Asparagus, Peas and Spring Onions

Easy to make, easy to clean up, you have to try this veggie option.

Image Credit: Arthur Bovino/Livestrong

29 grams of protein

Technically speaking, this recipe has one meat component, but you can make it vegetarian by swapping chicken broth for veggie broth or water. We love the fact that this recipe calls for just two minutes of stirring — a luxury when you consider risotto typically requires constant babysitting.

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