9 Hearty and Protein-Packed Vegetarian Recipes

Eating vegetarian doesn’t have to be restricted to soups and salads (although they can be equally delicious and satisfying).

Here are nine hearty, protein-packed vegetarian recipes straight from the Bite Me More cookbooks. These meals are guaranteed to give even the most opposing meat-eaters and non-meat eaters something to agree on for dinner.

1. Healthy Eggplant Parmesan

We’ve ditched the deep-fryer and now we’re firing up the oven for these Nonna-approved baked Eggplant Parmesan Sandwiches. Real crowd-pleasers, these sandwiches are layers of crusty bread smothered in homemade tomato sauce, golden baked tender eggplant, peppery arugula and melted mozzarella cheese.

Ingredients

Tomato Sauce

1 tbsp olive oil
1 small yellow onion, chopped
1 large garlic cloves, minced
1 tbsp tomato paste
1(28oz) can diced tomatoes, with liquid
1 tsp sugar
½ tsp kosher salt
½ tsp freshly ground black pepper

Eggplant Parmesan

3 medium eggplants, cut into 30 (½-inch thick) slices
1 tbsp kosher salt
¼ cup flour
¼ tsp kosher salt
¼ tsp freshly ground black pepper
3 eggs, lightly beaten
1 cup breadcrumbs
½ cup freshly grated Parmesan cheese

10 crusty sandwich buns
Baby arugula
2 cups shredded mozzarella cheese

Directions

1) For the tomato sauce, in a large saucepan, heat oil over medium-low heat. Add onion, stirring 2-3 minutes until tender. Stir in garlic and tomato paste and cook until fragrant, about 1 minute. Add diced tomatoes and bring to a boil over high heat. Reduce heat to low and simmer uncovered for 15 minutes. Remove from heat and using a handheld immersion blender, process slightly, leaving the sauce somewhat chunky. Season with sugar, salt and pepper.

2) For the eggplant, place the slices in a large strainer, sprinkle with 1 tbsp of salt, toss to coat and let sit for 30 minutes. Rinse the eggplant and dry well with paper towel.

3) Preheat oven to 425ºF and line 2 baking sheets with parchment paper. Place flour, salt and pepper in a large resealable plastic bag. Add eggplant slices and toss to coat. Place eggs in a medium bowl. In a large bowl, combine breadcrumbs and Parmesan cheese. Dip each slice of eggplant in the eggs and then in the breadcrumb mixture, coating both sides well. Place in a single layer on prepared baking sheets and spray the tops with non-stick cooking spray. Bake 12-13 minutes, flip the slices and continue baking for 12-13 minutes more, until eggplant is golden. Remove from oven and set broiler to high.

4) To assemble sandwiches, spread 2 tbsp of tomato sauce on the bottom of one sandwich bun, place a small portion of arugula over the sauce. Layer on 3 eggplant slices, 2 tbsp of tomato sauce and 3 tbsp of mozzarella cheese over the sauce. Heat under broiler until bubbly and golden. Remove from oven and add the top of the bun. Repeat with remaining sandwiches.

Yield: 10 sandwiches

2. Ricotta Gnocchi

These small dumplings are harder to pronounce – NOK-ee? NYO-ke? NEE-okee? – than to make from scratch. Using basic ingredients such as ricotta, eggs, flour and Parmesan cheese we’ve created the lightest, most tender-textured gnocchi. Or, is that NYAW-kee?

Ingredients

Gnocchi Dough

4 cups ricotta cheese
3 large eggs
1 cup freshly grated Parmesan cheese
1 tsp kosher salt
1/4 tsp freshly ground black pepper
4 cups flour

Tomato Sauce

2 tbsp olive oil
1 large carrot, peeled and chopped
1 small red onion, chopped
2 large garlic cloves, minced
2 (28oz/796ml) cans diced tomatoes, with liquid
2 tbsp tomato paste
1/8 tsp crushed red pepper flakes
2 tsp sugar
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper

Directions

1) Dust 2 baking sheets with flour. Set aside.

2) For the dough, in a large bowl, using your hands or a wooden spoon, combine ricotta, eggs, Parmesan, salt and pepper. Add flour 1 cup at a time to form a soft dough. Transfer the dough to a lightly floured work surface and knead gently for 2 minutes.

3) Divide the dough into 6 pieces and roll each into a ball. Roll out each ball into 1/2-inch thick ropes. Cut each rope into 1-inch slices and gently place on prepared baking sheets. If not cooking right away, cover and place in refrigerator until ready to use.

4) For the sauce, in a large saucepan, heat oil over medium heat. Add carrot and onion, stirring for 3-5 minutes or until tender. Stir in minced garlic and cook until fragrant, about 1 minute. Add diced tomatoes, tomato paste and crushed red pepper flakes, bringing to a boil over high heat. Reduce heat to low and simmer uncovered for 15-20 minutes. Remove from heat and use a hand held or countertop blender to process until smooth. Season with sugar, salt and pepper.

5) To cook gnocchi, bring a large pot of lightly salted water to a boil over high heat. Drop pieces into boiling water and cook until gnocchi rise to the surface, about 2-3 minutes. Remove gnocchi using a slotted spoon and place in a serving bowl. Top with tomato sauce and serve.

Serves 8-10, yielding approximately 120 gnocchi

3. Kale and Roasted Red Pepper Pizza

We’ve never met a pizza we didn’t like (New York or Chicago or Sicilian style!) but we rarely find one we love as much as this homemade Kale and Roasted Red Pepper Pizza. Simple to make (really, don’t be intimidated), a crispy thin crust is topped with gooey mozzarella, tangy feta, sautéed kale and roasted red peppers. Make this and you’ll never eat pizza from a box again!

Ingredients

Homemade Pizza Dough

2 cups flour
1 pkg (2¼ tsp) active dry yeast
1 tsp kosher salt
2 tbsp olive oil
1 cup warm water
Extra flour for kneading

Toppings

2 tsp olive oil
4 cups kale leaves, stemmed and roughly chopped
¼ cup tomato sauce
2 small red peppers, roasted, peeled and thinly sliced
3oz feta cheese, crumbled
1(5oz) mozzarella ball, thinly sliced
Olive oil, to drizzle
Kosher salt, to sprinkle

Directions

1) For the dough, in a large bowl, combine flour, yeast and salt. Add oil and water and knead lightly to combine ingredients. Turn dough out onto a lightly floured surface and knead by hand for 3-5 minutes, until the dough is smooth and no longer sticky. Place dough in a large bowl that has been coated with non-stick cooking spray. Cover with a towel and let rise for 30 minutes.

2) Preheat oven to 450ºF and preheat a pizza stone for at least 30 minutes before baking pizzas.

3) To prepare the kale, heat olive oil in a medium skillet over medium high heat. Add the kale and cook, stirring occasionally just until the leaves are slightly wilted. Remove from heat and set aside.

4) To assemble pizzas, divide the dough in half and roll each half into a 10-inch round on a lightly floured surface. Spread the tomato sauce on both pizzas. Evenly place kale and roasted red peppers over the tomato sauce, sprinkle with feta cheese and place mozzarella slices evenly around both pizzas. Drizzle a few drops of olive oil over the pizzas and sprinkle with salt. Transfer pizza to the preheated stone and bake until cheese is melted and the crust is golden brown, about 12-15 minutes.

Yield: 2 (10-inch) pizzas

4. Easy Vegetable Fried Rice

Fried rice is the yin and yang of Chinese cooking – flexible AND firm. On the one hand you’re free to improvise – feel like adding some broccoli or chicken? Go right ahead. On the other hand there is a science to achieving the perfect fried rice, a rule we always adhere to: cold rice. When stir-fried, warm rice will result in a mushy mountain, whereas hardened, day-old grains will remain separated. Must be an ancient Chinese secret, but this one- dish meal is successfully laid back and regimented all at once.

Ingredients

Asian Sauce

3 tbsp soy sauce
2 tbsp oyster sauce
2 tbsp ketchup
2 tbsp packed brown sugar
1 tsp sesame oil
1/4 tsp grated fresh ginger
Dash of hot pepper sauce, optional

Vegetable Rice

2 tsp vegetable oil
2 large eggs, lightly whisked
1 tbsp peanut oil
1 small white onion, diced
1 medium carrot, peeled and diced
1 medium red bell pepper, diced
1 small garlic clove, minced
1 cup frozen green peas
4 cups cooked long grain white rice, chilled

Directions

1) For the sauce, in a small bowl, whisk soy sauce, oyster sauce, ketchup, brown sugar, sesame oil, ginger and hot sauce (if using). Set aside.

2) Over medium heat, heat vegetable oil in a deep skillet or wok. Pour eggs into the skillet and cook without stirring for 30 seconds. Break egg into smaller pieces, cooking 1 minute more. Transfer to a small plate.

3) Using the same skillet, heat the peanut oil over medium-high heat. Add onion and cook until just softened, 1-2 minutes, stirring often. Add carrots and red peppers, continuing to cook for 2 minutes. Stir in garlic and frozen peas and cook until garlic is fragrant, about 1 minute. Add cooked rice, reserved egg and soy sauce mixture to the vegetables, stirring well to combine and cooking for 1 minute to heat through.

Serves 6-8

5. Vegetarian Chili with Cornbread Muffins

This hearty bean-filled, vegetable-packed chili is so delicious it won’t have anyone asking, “Where’s the beef?”

Ingredients

Chunky Vegetarian Chili

1 tbsp olive oil
1 medium red onion, chopped
1 tbsp chili powder
1 tsp dried oregano
1 tsp ground cumin
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
2 large red bell peppers, chopped
2 cups sliced white mushrooms
1 medium carrot, peeled and chopped
1 large garlic clove, minced
1/2 cup canned chopped green chili peppers, drained
1 (28oz/796ml) can diced tomatoes, with juice
2 cups canned black beans, rinsed and drained
1 3/4 cups canned chickpeas, rinsed and drained
1 1/2 cups canned red kidney beans, rinsed and drained
1 cup mild salsa
1 cup vegetable broth
1/2 cup couscous
1 tbsp cocoa powder, sifted
1 tsp packed brown sugar
1/4 tsp cayenne pepper
1 cup frozen corn kernels, thawed
Shredded Monterey Jack or cheddar cheese, for topping

Mini Cornbread Muffins

1/2 cup frozen corn kernels, thawed
1 cup flour
3/4 cup yellow cornmeal
1 tbsp baking powder
1 tsp kosher salt
Pinch cayenne pepper
1/2 cup melted butter
1/2 cup sugar
1/4 cup honey
1 large egg
1/2 tsp vanilla extract
1 cup buttermilk
1/4 cup roasted red peppers, patted dry and finely diced

Directions

The Chili

1) In a large soup pot, heat olive oil over medium heat. Add onions and season with chili powder, oregano, cumin, salt and pepper. Cook until onion is tender, about 5 minutes. Add red peppers, mushrooms, carrots, minced garlic and chopped green chili peppers. Cook another 5 minutes, stirring occasionally. Stir in diced tomatoes, black beans, chickpeas, kidney beans, salsa, vegetable broth, couscous, cocoa powder, brown sugar and cayenne pepper.

2) Bring to a boil over high heat. Reduce heat to low, cover and simmer gently covered for 40 minutes, stirring occasionally. Add corn and serve in bowls, topped with shredded cheese.

The Cornbread Muffins

1) Preheat oven to 400°F. Coat 2 mini-muffin tins with non-stick cooking spray.

2) Place thawed corn kernels on a plate. Pat dry and set aside.

3) In a large bowl, combine flour, cornmeal, baking powder, salt and cayenne pepper.

4) In a small bowl, whisk together melted butter, sugar, honey, egg, vanilla and buttermilk.

5) Add butter mixture, roasted red peppers and corn kernels to dry ingredients. Stir gently to combine, just until flour disappears. Spoon batter into prepared muffin cups, filling to the top. Bake for 10 minutes. Cool for 5 minutes before removing from tin to a wire rack. Serve alongside chili.

Yield: 30-35 mini muffins

6. Penne with Roasted Tomatoes, Spinach, and Beans

Looking for a delicious way to serve up pasta? This Penne with Roasted Tomatoes, Spinach and Beans is ultra-flavorful, with garlic, slow roasted plum tomatoes, leafy green spinach, creamy white beans, tart lemon juice and fresh basil.

Ingredients

Oven-Roasted Tomatoes

8 plum tomatoes, quartered and seeded
2 tbsp olive oil
¼ tsp kosher salt
¼ tsp freshly ground black pepper

½ lb penne pasta
½ cup reserved pasta water
2 tbsp olive oil
1 large garlic clove, minced
1½ cups canned white kidney (cannellini) beans
3 cups roughly chopped baby spinach
2 tbsp fresh lemon juice
2 tbsp fresh basil, cut into thin strips
¼ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup freshly grated Parmesan cheese

Directions

1) For the tomatoes, preheat oven to 300°F. Line a baking sheet with aluminum foil and coat with non-stick cooking spray. In a large bowl, toss cut tomatoes with olive oil, salt and pepper. Place on prepared baking sheet, cut side up, and bake 1½ hours.

2) Toward the end of the tomatoes roasting, cook the penne pasta in a large pot of lightly salted boiling water until tender. Drain pasta, reserving ½ cup of the cooking water.

3) Using the same large pot heat 2 tbsp olive oil over medium heat. Add garlic, stirring 30 seconds, until fragrant. Add cooked pasta, roasted tomatoes, white beans and spinach, cooking until spinach wilts, about 1 minute. Add lemon juice, basil, salt, pepper, Parmesan and some of the reserved pasta water as needed to loosen the sauce. Serve immediately.

Serves 4

7. Sushi Salad with Tofu and Brown Rice

Training to become a sushi chef can take up to 43,800 hours. Making this delicious Sushi Salad of brown rice, marinated tofu, avocado and edamame, all tossed in a ginger wasabi dressing will take you less than 1 hour. We don’t know about you, but we aren’t going to roll our sushi…we’re going to bowl it.

Ingredients

Marinated Tofu

12oz (350g) firm tofu, pressed dry between layers of paper towel and cut into ¾-inch thick strips
2 tbsp soy sauce
1 tbsp mirin
1 tsp grated fresh ginger
½ tsp sesame oil

Brown Rice

1½ cups short grain brown rice
2¾ cups water
2 tbsp rice vinegar
1 tbsp sugar
½ tsp soy sauce

Ginger Wasabi Dressing

¼ cup rice wine vinegar
¼ cup mayonnaise
2 tbsp peanut oil
1 tbsp soy sauce
1 tsp wasabi paste
1 tsp honey
½ tsp grated fresh ginger

1 small English cucumber, peeled and thinly sliced
1 large carrot, peeled and thinly sliced
1 cup shelled frozen edamame, thawed and drained well
1 ripe avocado, pitted, peeled and sliced
1 tbsp toasted sesame seeds
1 nori sheet, cut into thin strips

Directions

1) Place tofu in a medium bowl and toss with soy sauce, mirin, ginger and sesame oil. Set aside to marinate for 30 minutes.

2) For the rice, in a fine-mesh strainer, rinse the rice until the water runs clear. Combine rice and water in a medium saucepan. Bring to a simmer, then cover and cook over low heat for 40 minutes. Remove from heat and let steam covered for 5 minutes. Spread rice on a baking sheet. In a small bowl whisk rice vinegar, sugar and soy sauce sprinkle vinegar mixture over the rice let cool.

3) Preheat oven to 400ºF. Line a baking sheet with parchment paper and place tofu in a single layer. Bake for 10 minutes, turn tofu and continue to bake 5 minutes more until golden. Remove from oven and set aside.

4) For the Ginger Wasabi dressing, using a blender, combine rice vinegar, mayonnaise, peanut oil, soy sauce, wasabi paste, honey and ginger until well combined.

5) To assemble salad, using 6 individual serving bowls, place rice in the bottom of each. Add tofu, cucumber, carrots, edamame and avocado. Generously drizzle each bowl with dressing and sprinkle with sesame seeds and nori strips to garnish.

Serves 6

8. Spicy Quinoa Puttanesca

Puttanesca is rumoured to have originated among Napoli’s nightwalkers. No surprise there. This sultry, spicy, aromatic red sauce of olives, capers and garlic is scandalously good. While the Oldest Professionals paired this kick-in-the-pants sauce with pasta, we’ve got a few tricks of our own. We’ve swapped noodles out for quinoa, the numero uno protein provider. There’s nothing scandalous here… just two ladies of the night enjoying a seductively delectable bowl of quin-HO-a.

Ingredients

Puttanesca Sauce

1 tbsp olive oil
1 medium yellow onion, diced
2 large garlic cloves, minced
1 tbsp tomato paste
1 tsp chopped fresh thyme
1/4 tsp crushed red pepper flakes
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
1/4 cup dry white wine
1/2 cup Kalamata olives, pitted
1/2 cup store-bought roasted red peppers, drained and chopped
1 tbsp capers, rinsed and drained
1 (28 oz) tin diced tomatoes
2 tbsp chopped flat-leaf parsley

Quinoa

2 cups water
1 cup quinoa

Directions

1) For the sauce, in a large saucepan, heat olive oil over medium heat. Add onion and cook 5 minutes. Add garlic, cooking 30 seconds. Stir in tomato paste, thyme, red pepper flakes, sea salt, black pepper and white wine, cooking 1 minute. Add olives, roasted red peppers, capers and diced tomatoes. Bring to a boil over high heat. Reduce heat to medium and cook 15 minutes, stirring occasionally. Remove from heat and stir in parsley.

2) Meanwhile, to cook the quinoa, in a medium saucepan, combine water and quinoa. Bring to a boil over high heat. Reduce heat to low and cook uncovered for 15 minutes, stirring occasionally. Remove from heat and combine with puttanesca sauce.

Serves 4-6

9. Poached Eggs Over Polenta Toast

Want a delicious brunch recipe that’ll have you looking like a gourmet without breaking a sweat? This amazing egg recipe has it all – a base layer of delicious homemade oven-roasted tomato sauce followed by a toasted polenta square, sautéed arugula and crowned with a perfectly poached egg. An elegant way to serve up eggs in the morning, this easy brunch recipe will leave your guests shell-shocked!

Ingredients

Oven-Roasted Tomato Sauce

3/4 lb cherry tomatoes, halved
1 tsp fresh thyme, chopped
1 small garlic clove, smashed
1 tbsp olive oil
1(14oz) can whole tomatoes with juices
1 tbsp fresh basil, thinly sliced
½ tsp sugar
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup dry red wine

Toasted Polenta

2 tbsp olive oil
12 oz prepared polenta, cut into 8 (½-inch thick) slices

1 tsp olive oil
6 oz baby arugula leaves
Kosher salt and freshly ground pepper, to taste

8 eggs
1 tbsp white vinegar

Kosher salt and freshly ground pepper, to taste

Directions

1) For the tomato sauce, preheat oven to 400ºF. Cover a baking sheet with aluminum foil and coat with non-stick cooking spray. Toss tomatoes, thyme, garlic and olive oil together and place on baking sheet. Roast 15-20 minutes, until tomatoes are tender and slightly caramelized. Remove from oven and discard garlic clove. Pour half the tomatoes in a blender along with canned tomatoes, basil, sugar, salt and pepper. Pulse to combine sauce ingredients. Add to medium saucepan with remaining tomatoes from baking sheet and red wine. Simmer over low heat for 20 minutes. Keep sauce warm until ready to assemble.

2) To toast the polenta, in a large skillet heat 2 tbsp of olive oil over medium-low heat. Add the polenta slices and cook 5 minutes per side until golden and crispy. Remove from skillet and cover to keep warm.

3) Using the same skillet, heat 1 tsp of olive oil over medium-high heat. Add baby arugula and continually toss until slightly wilted 1-2 minutes. Season with salt and pepper to taste.

4) For the poached eggs, bring a medium saucepan of water to a boil over high heat. Reduce heat to medium and add vinegar. Working with eggs one at a time, crack each egg into its own small bowl. Give the water a quick whirl with a whisk right before adding eggs. Slide each egg into the water and poach for 3-3 ½ minutes. Remove with a slotted spoon and drain on paper towel. Repeat with remaining eggs.

5) To assemble, place 2 heaping tbsp of tomato sauce on a serving plate. Arrange toasted polenta on top of the sauce. Place sautéed arugula on the polenta and top with the poached egg. Season egg with salt and pepper to taste. Serve immediately

Serves 6-8

Authors of bestselling cookbooks Bite Me, Bite Me Too and Lick Your Plate, saucy sisters Julie Albert and Lisa Gnat love eating, feeding, entertaining and dishing up easy recipes at BiteMeMore.com.

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