Recipes

10 Vegetarian Recipes for Men: Fuel Your Body with Plant-Based Protein

Plant-based protein sources, such as beans, lentils, nuts, and tofu, provide a variety of health benefits and can be a useful addition to a man’s diet. These sources of protein are typically lower in saturated fat and cholesterol than animal-based protein, which can help to reduce the risk of heart disease. They are also typically high in fibre and other nutrients, such as iron and zinc. Additionally, incorporating more plant-based protein into one’s diet can help to reduce the risk of certain types of cancer and other chronic diseases. Plant-based protein sources can also be a great way to add variety to your diet and explore new flavours and cuisines. Overall, including more plant-based proteins can be a great way to improve overall health and well-being.

10 Vegetarian Recipes

Black Bean and Quinoa Burger

Ingredients:

1 cup cooked black beans
1/2 cup cooked quinoa
1/4 cup diced onion
1/4 cup diced bell pepper
1 clove of garlic, minced
2 tablespoons breadcrumbs
1 tablespoon chopped cilantro
1 teaspoon cumin powder
Salt and pepper to taste
Olive oil for cooking

Instructions:

  1. Begin by cooking the black beans and quinoa according to package instructions. Drain and set aside.
  2. In a pan, heat a tablespoon of olive oil over medium heat. Add diced onion, bell pepper and garlic. Cook until softened, about 3-5 minutes.
  3. In a large mixing bowl, mash the black beans until they are mostly smooth.
  4. Add the cooked quinoa, onion mixture, breadcrumbs, cilantro, cumin powder, salt, and pepper to the mashed black beans. Mix well until everything is well combined.
  5. Form the mixture into 4-6 patties, depending on the desired size.
  6. Heat a tablespoon of olive oil in a pan over medium-high heat. Cook the patties for about 3-4 minutes per side, or until they are golden brown and heated through.
  7. Serve your black bean and quinoa burgers on a bun with your favourite toppings such as avocado, lettuce, tomato, and cheese if desired.
  8. Enjoy your delicious and nutritious black bean and quinoa burger!

Note: This recipe can also be made as meatless balls or meatless meatloaf or meatless meatballs.

Tofu and Vegetable Stir-Fry

Ingredients:

14 oz extra-firm tofu, drained and pressed
2 tablespoons soy sauce
2 tablespoons cornstarch2 tablespoons vegetable oil
2 cloves of garlic, minced
1-inch ginger, grated
1 red bell pepper, sliced
1 onion, sliced
2 cups sliced mushrooms
1 cup sliced carrots
2 cups sliced bok choy
2 tablespoons hoisin sauce
2 tablespoons rice vinegar
1 tablespoon sesame oil
Salt and pepper to taste

Instructions:

  1. Cut the tofu into 1-inch cubes and place them in a bowl. Add soy sauce and cornstarch and toss to coat the tofu evenly.
  2. Heat a tablespoon of vegetable oil in a large pan or wok over medium-high heat. Add the tofu to the pan and stir-fry for about 5 minutes, or until golden brown. Remove the tofu from the pan and set it aside.
  3. Add another tablespoon of vegetable oil to the pan. Add the garlic and ginger and stir-fry for a minute.
  4. Add the red bell pepper, onion, mushrooms, and carrots to the pan and stir-fry for another 3-4 minutes.
  5. Add the bok choy to the pan, along with hoisin sauce, rice vinegar, sesame oil, salt, and pepper. Stir-fry for another 2-3 minutes, or until the bok choy is wilted.
  6. Add the tofu back to the pan and stir everything together.
  7. Serve the stir-fry over rice or noodles and enjoy!

Note: You can also add other vegetables like broccoli, cauliflower, or zucchini, and adjust the amount of the sauces to your taste preference.

Lentil and Vegetable Soup

Ingredients:

1 cup lentils, rinsed and drained
1 tablespoon olive oil
1 onion, diced
2 cloves of garlic, minced
2 carrots, diced
2 stalks of celery, diced
1 teaspoon ground cumin
1 teaspoon smoked paprika
4 cups vegetable broth
1 can diced tomatoes
1 bay leaf
Salt and pepper to taste
1 cup chopped kale or spinach
1 tablespoon lemon juice

Instructions:

  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and cook for about 5 minutes, or until softened.
  2. Add the carrots and celery to the pot and stir in the cumin and smoked paprika. Cook for another 2-3 minutes.
  3. Add the lentils, vegetable broth, diced tomatoes, bay leaf, salt and pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the lentils are tender.
  4. Stir in the chopped kale or spinach and lemon juice. Cook for another 2-3 minutes, or until the greens are wilted.
  5. Remove the bay leaf from the pot and discard.
  6. Serve the lentil and vegetable soup hot with some crusty bread.

Note: You can add more or less of the vegetables to your preference, also you can use other spices like cayenne pepper or chilli powder to make it spicier.

Grilled Portobello Mushroom Sandwich

Ingredients:

4 large Portobello mushroom caps
1/4 cup balsamic vinegar
1/4 cup olive oil
2 cloves of garlic, minced
Salt and pepper to taste
4 sandwich rolls or buns
4 slices of cheese (optional)
1 cup arugula or mixed greens
1 avocado, mashed
1/4 cup mayonnaise

Instructions:

  1. In a small bowl, mix together the balsamic vinegar, olive oil, garlic, salt, and pepper.
  2. Brush the mushroom caps with the marinade, making sure to coat them evenly on both sides.
  3. Heat a grill or grill pan over medium-high heat. Grill the mushrooms for about 3-4 minutes per side, or until they are tender and have grill marks.
  4. While the mushrooms are grilling, mix together the mashed avocado and mayonnaise in a small bowl to make the spread.
  5. Assemble the sandwiches by spreading the avocado spread on the bottom half of each sandwich roll or bun. Add a slice of cheese (if desired), a few leaves of arugula or mixed greens, and a grilled mushroom cap.
  6. Place the sandwiches on the grill or grill pan and cook for 1-2 minutes per side, or until the bread is toasted and the cheese is melted.
  7. Remove the sandwiches from the grill and serve hot.

Note: You can also add other toppings such as tomato, cucumber, or sprouts for additional flavours.

Spaghetti Squash with Lentil and Vegetable Bolognese

Ingredients:

1 large spaghetti squash
1 tablespoon olive oil
Salt and pepper to taste
1 cup cooked lentils
1 tablespoon olive oil
1 onion, diced
2 cloves of garlic, minced
2 carrots, diced
2 stalks of celery, diced
1 teaspoon dried oregano
1 teaspoon dried basil
1 can diced tomatoes
1 cup vegetable broth
Salt and pepper to taste
1/2 cup grated parmesan cheese (optional)

Instructions:

  1. Preheat the oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash halves on a baking sheet, cut side up, and brush with olive oil. Sprinkle with salt and pepper.
  2. Roast the squash in the oven for 40-45 minutes, or until tender. Use a fork to scrape the flesh of the squash, it should come out in spaghetti-like strands.
  3. While the squash is roasting, heat a tablespoon of olive oil in a pan over medium heat. Add the onion, garlic, carrots, and celery and sauté for about 5 minutes, or until softened.
  4. Add the cooked lentils, oregano, basil, diced tomatoes, vegetable broth, salt and pepper to the pan. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the vegetables are tender.
  5. To serve, divide the spaghetti squash among 4 plates and top with the lentil and vegetable bolognese. Sprinkle with grated parmesan cheese (if desired).
  6. Serve the spaghetti squash with lentil and vegetable bolognese hot and enjoy!

Note: You can also add other vegetables like mushrooms, bell peppers or zucchini to the recipe. Also, you can use other herbs like thyme or rosemary for additional flavour.

Chickpea and Vegetable Curry

Ingredients:

1 tablespoon vegetable oil
1 onion, diced
2 cloves of garlic, minced
1 tablespoon grated ginger
2 tablespoons curry powder
1 can diced tomatoes
1 cup vegetable broth
1 cup coconut milk
2 cups chopped vegetables (such as carrots, bell peppers, and potatoes)
1 can chickpeas, drained and rinsed
Salt and pepper to taste
1/4 cup chopped cilantro
1/4 cup chopped cashews (optional)

Instructions:

  1. Heat the vegetable oil in a large pot over medium heat. Add the onion, garlic, and ginger and sauté for about 5 minutes, or until softened.
  2. Add the curry powder and stir for about 1 minute, or until fragrant.
  3. Add the diced tomatoes, vegetable broth, coconut milk, vegetables, chickpeas, salt, and pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the vegetables are tender.
  4. Stir in the cilantro and cashews (if using) and cook for another 2-3 minutes.
  5. Serve the curry over rice or with naan bread, and enjoy!

Note: You can adjust the heat of the curry by using more or less curry powder or by adding chilli powder or cayenne pepper. You can also add other proteins such as chicken, beef or tofu.

Spinach and Artichoke Stuffed Portobello Mushroom

Ingredients:

4 large Portobello mushroom caps
1 tablespoon olive oil
Salt and pepper to taste
1 cup frozen spinach, thawed and drained
1/2 cup artichoke hearts, drained and chopped
1/2 cup ricotta cheese
1/2 cup grated parmesan cheese
1/4 cup breadcrumbs
1/4 cup chopped parsley
2 cloves of garlic, minced

Instructions:

  1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
  2. Remove the stems from the mushroom caps and scoop out the gills with a spoon. Brush the mushroom caps with olive oil and season with salt and pepper.
  3. In a mixing bowl, combine the spinach, artichoke hearts, ricotta cheese, parmesan cheese, breadcrumbs, parsley, and garlic. Mix well.
  4. Place the mushroom caps on the prepared baking sheet, and gill side up. Stuff the mushrooms with the spinach and artichoke mixture, dividing the mixture evenly among the caps.
  5. Bake the mushrooms for 20-25 minutes, or until the mushrooms are tender and the filling is golden brown.
  6. Serve the stuffed mushrooms hot and enjoy!

Note: You can also add other ingredients such as chopped sundried tomatoes, chopped olives, or crumbled feta cheese to the filling.

Black Bean and Sweet Potato Enchiladas

Ingredients:

1 tablespoon vegetable oil
1 onion, diced
2 cloves of garlic, minced
1 teaspoon cumin powder
1 teaspoon chilli powder
1/2 teaspoon smoked paprika
1 can diced tomatoes
1 cup vegetable broth
1 can black beans, drained and rinsed
1 cup diced sweet potato
Salt and pepper to taste
8-10 corn tortillas
1 cup shredded cheese (cheddar or Monterey Jack)
1/4 cup chopped cilantro
1/4 cup sour cream (optional)

Instructions:

  1. Preheat the oven to 375°F (190°C). Grease a baking dish and set aside.
  2. Heat the vegetable oil in a pan over medium heat. Add the onion and garlic and sauté for about 5 minutes, or until softened.
  3. Add the cumin powder, chilli powder, and smoked paprika and stir for about 1 minute, or until fragrant.
  4. Add the diced tomatoes, vegetable broth, black beans, sweet potato, salt and pepper to the pan. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the sweet potato is tender.
  5. To assemble the enchiladas, lay a tortilla out flat and spoon about 2-3 tablespoons of the black bean and sweet potato mixture in the centre. Sprinkle with some shredded cheese and roll the tortilla up, tucking in the sides. Repeat with the remaining tortillas and filling.
  6. Place the enchiladas seam-side down in the prepared baking dish and top with remaining shredded cheese.
  7. Bake the enchiladas in the oven for 15-20 minutes, or until the cheese is melted and the enchiladas are heated through.
  8. Remove the enchiladas from the oven and top with chopped cilantro and sour cream (if using). Serve hot and enjoy!

Note: You can also add other vegetables such as bell peppers, zucchini, or corn for additional flavours. You can also use other beans such as pinto beans or kidney beans instead of black beans.

Lentil and Kale Salad

Ingredients:

1 cup green or brown lentils, rinsed and drained
2 cups of water or vegetable broth
1/4 teaspoon salt
1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 clove of garlic, minced
1 teaspoon honey
Salt and pepper to taste
4 cups of kale, chopped
1/4 cup chopped scallions
1/4 cup chopped parsley
1/4 cup crumbled feta cheese
1/4 cup chopped toasted nuts (such as almonds, walnuts or pecans)

Instructions:

  1. Cook the lentils in a pot of water or broth over medium heat, with 1/4 teaspoon of salt, for about 20-25 minutes, or until they are tender. Drain and set aside.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, garlic, honey, salt, and pepper.
  3. In a large bowl, combine the cooked lentils, kale, scallions, parsley, feta cheese, and toasted nuts.
  4. Pour the dressing over the salad and toss to coat everything evenly.
  5. Serve the lentil and kale salad cold or at room temperature, and enjoy!

Note: You can add other vegetables like tomatoes, cucumber, and bell peppers to the salad. Also, you can use other nuts such as pumpkin seeds, sunflower seeds or sesame seeds for a crunchy texture.

Eggplant and Tofu Parmesan

Ingredients:

1 large eggplant, sliced into 1/4-inch rounds
1/4 cup flour
2 eggs, beaten
1/2 cup breadcrumbs
1/4 cup grated parmesan cheese
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper to taste
1/4 cup vegetable oil
1 cup marinara sauce
1 cup crumbled firm tofu
1 cup shredded mozzarella cheese

Instructions:

  1. Preheat the oven to 375°F (190°C). Grease a baking dish and set aside.
  2. Place the flour in a shallow dish. Place the eggs in another shallow dish. In a third shallow dish, combine the breadcrumbs, parmesan cheese, basil, oregano, salt and pepper.
  3. Dip each eggplant slice in the flour, then in the eggs, and then in the breadcrumb mixture, making sure to coat each slice evenly.
  4. Heat the vegetable oil in a pan over medium-high heat. Add the eggplant slices to the pan and cook for about 2-3 minutes per side, or until golden brown.
  5. Spread 1/4 cup of marinara sauce in the bottom of the prepared baking dish. Place half of the eggplant slices on top of the sauce. Sprinkle 1/2 cup of crumbled tofu over the eggplant. Spread another 1/4 cup of marinara sauce over the tofu.
  6. Place the remaining eggplant slices on top of the sauce and tofu. Spread the remaining marinara sauce over the eggplant. Sprinkle the shredded mozzarella cheese over the top.
  7. Bake the eggplant and tofu parmesan in the oven for 20-25 minutes, or until the cheese is melted and the sauce is bubbly.
  8. Remove the eggplant and tofu parmesan from the oven and let it cool for a few minutes before serving.
  9. Serve the eggplant and tofu parmesan hot with a side salad or crusty bread.

Note: You can also add other vegetables such as bell peppers, zucchini, or mushrooms to the recipe. Also, you can use other cheeses such as cheddar or provolone for added flavour.

In conclusion, incorporating more plant-based protein into men’s diets can provide a variety of health benefits. Plant-based protein sources are typically lower in saturated fat and cholesterol than animal-based protein, which can help to reduce the risk of heart disease. They are also typically high in fibre and other nutrients, such as iron and zinc. Additionally, incorporating more plant-based protein into one’s diet can help to reduce the risk of certain types of cancer and other chronic diseases. Plant-based protein sources can also be a great way to add variety to your diet and explore new flavours and cuisines. Overall, including more plant-based protein can be a great way to improve overall health and well-being for men. It is important to note that it is always best to consult with a healthcare professional before making any major changes to one’s diet.

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