12 Vegan Protein Bowls
Tofu and Black Bean Burrito Bowl Recipe
Summary
A flavorful burrito bowl packed with protein from tofu and black beans, served with fresh veggies and a zesty sauce.
Servings
4 servings
Estimated Cost
$10-$12
Prep Time
15 minutes
Cook Time
10 minutes
Total Time
25 minutes
Course
Main Course
Cuisines
Mexican-inspired, Vegan
Equipment Required
- Large skillet
- Mixing bowls
- Cutting board and knife
Ingredients
- 1 cup black beans, cooked or canned, drained
- 1 block of tofu, cubed
- 1 cup corn kernels
- 1 bell pepper, diced
- 1 avocado, sliced
- 1 cup cooked rice
- Salsa, as needed
- Salt and pepper to taste
Instructions
- In a skillet, cook cubed tofu with salt and pepper until golden brown.
- In bowls, layer rice, black beans, corn, bell pepper, tofu, and avocado slices.
- Drizzle salsa on top before serving.
Nutritional Values (per serving)
- Calories: 400
- Protein: 20g
- Carbohydrates: 45g
- Fat: 15g
Additional Notes/Tips
- Add a sprinkle of cilantro and a squeeze of lime for extra flavor.
Roasted Veggie and Lentil Bowl Recipe
Summary
A hearty bowl with roasted vegetables, lentils, and a tangy dressing for a nutritious and satisfying meal.
Servings
4 servings
Estimated Cost
$10
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Course
Main Course
Cuisines
American, Vegan
Equipment Required
- Baking sheet
- Mixing bowl
Ingredients
- 1 cup cooked lentils
- 1 sweet potato, cubed
- 1 cup broccoli florets
- 1 cup spinach leaves
- Olive oil, as needed
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Toss sweet potato and broccoli in olive oil, salt, and pepper, then roast until tender.
- In a bowl, add spinach, cooked lentils, roasted vegetables, and mix gently.
- Drizzle with dressing if desired and serve warm.
Nutritional Values (per serving)
- Calories: 350
- Protein: 18g
- Carbohydrates: 45g
- Fat: 12g
Additional Notes/Tips
- Sprinkle with pumpkin seeds for extra crunch and protein.
Quinoa and Chickpea Power Bowl Recipe
Summary
A protein-packed bowl with quinoa, chickpeas, and fresh veggies, perfect for a balanced meal.
Servings
4 servings
Estimated Cost
$8-$10
Prep Time
15 minutes
Cook Time
15 minutes (for quinoa)
Total Time
30 minutes
Course
Main Course
Cuisines
Mediterranean-inspired, Vegan
Equipment Required
- Medium pot (for quinoa)
- Mixing bowls
Ingredients
- 1 cup quinoa, cooked
- 1 can chickpeas, drained
- 1 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup sliced red onion
- Olive oil, for dressing
- Salt and pepper to taste
Instructions
- In bowls, layer cooked quinoa, chickpeas, cucumber, cherry tomatoes, and red onion.
- Drizzle with olive oil, salt, and pepper to taste before serving.
Nutritional Values (per serving)
- Calories: 300
- Protein: 15g
- Carbohydrates: 50g
- Fat: 10g
Additional Notes/Tips
- Add fresh herbs like parsley or mint for extra flavor.
Tempeh and Sweet Potato Buddha Bowl Recipe
Summary
A nourishing Buddha bowl with marinated tempeh, roasted sweet potatoes, and a colorful mix of veggies.
Servings
4 servings
Estimated Cost
$10-$12
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Course
Main Course
Cuisines
Fusion, Vegan
Equipment Required
- Baking sheet
- Skillet
Ingredients
- 1 block tempeh, cubed
- 1 large sweet potato, diced
- 1/2 cup shredded carrots
- 1 cup baby spinach
- Olive oil, as needed
- Salt and pepper to taste
Instructions
- Roast sweet potatoes with a little olive oil, salt, and pepper until tender.
- In a skillet, cook tempeh until golden.
- In bowls, layer tempeh, roasted sweet potatoes, carrots, and spinach.
- Serve with your choice of dressing.
Nutritional Values (per serving)
- Calories: 380
- Protein: 18g
- Carbohydrates: 40g
- Fat: 15g
Additional Notes/Tips
- Top with a tahini or peanut dressing for added flavor.
Edamame Protein Salad Bowl Recipe
Summary
A fresh and light bowl with edamame, mixed greens, and a zesty dressing, ideal for a quick and healthy meal.
Servings
4 servings
Estimated Cost
$8
Prep Time
10 minutes
Cook Time
5 minutes (for edamame)
Total Time
15 minutes
Course
Main Course, Salad
Cuisines
Asian-inspired, Vegan
Equipment Required
- Mixing bowl
Ingredients
- 1 cup edamame, cooked and shelled
- 2 cups mixed greens
- 1/2 cup shredded carrots
- 1/2 cucumber, sliced
- Sesame seeds, for garnish
- Dressing of choice
Instructions
- In a large bowl, combine edamame, mixed greens, carrots, and cucumber.
- Toss with dressing and sprinkle sesame seeds before serving.
Nutritional Values (per serving)
- Calories: 250
- Protein: 12g
- Carbohydrates: 25g
- Fat: 8g
Additional Notes/Tips
- Use a ginger sesame dressing for added flavor.
Chickpea and Spinach Protein Bowl Recipe
Summary
A simple and nutritious bowl with chickpeas, spinach, and a mix of fresh vegetables.
Servings
4 servings
Estimated Cost
$8-$10
Prep Time
10 minutes
Cook Time
5 minutes
Total Time
15 minutes
Course
Main Course, Salad
Cuisines
Mediterranean-inspired, Vegan
Equipment Required
- Mixing bowl
- Skillet (optional for spinach)
Ingredients
- 1 can chickpeas, drained
- 2 cups baby spinach, fresh or lightly sautéed
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- Olive oil, as needed
- Salt and pepper to taste
Instructions
- In a skillet, sauté spinach lightly, or leave fresh.
- In bowls, combine chickpeas, spinach, tomatoes, and cucumber.
- Drizzle with olive oil, salt, and pepper before serving.
Nutritional Values (per serving)
- Calories: 300
- Protein: 15g
- Carbohydrates: 40g
- Fat: 10g
Additional Notes/Tips
- Add a sprinkle of feta for a Mediterranean twist if desired.
Black Lentil and Avocado Bowl Recipe
Summary
A creamy, nutrient-dense bowl featuring black lentils, avocado, and a selection of fresh, colorful veggies.
Servings
4 servings
Estimated Cost
$10-$12
Prep Time
15 minutes
Cook Time
20 minutes (for lentils)
Total Time
35 minutes
Course
Main Course
Cuisines
Mediterranean-inspired, Vegan
Equipment Required
- Medium pot
- Mixing bowls
Ingredients
- 1 cup black lentils, cooked
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup shredded carrots
- Salt and pepper to taste
- Olive oil, for dressing
Instructions
- Cook lentils according to package instructions and set aside.
- In each bowl, add a layer of cooked black lentils, avocado slices, cherry tomatoes, cucumber, and carrots.
- Drizzle with olive oil, salt, and pepper to taste before serving.
Nutritional Values (per serving)
- Calories: 380
- Protein: 18g
- Carbohydrates: 45g
- Fat: 15g
Additional Notes/Tips
- Add a squeeze of lemon juice over the avocado to prevent browning and enhance flavor.
High-Protein Hummus and Veggie Bowl Recipe
Summary
A refreshing bowl featuring creamy hummus, assorted raw and roasted vegetables, and a sprinkle of seeds for extra protein.
Servings
4 servings
Estimated Cost
$8-$10
Prep Time
10 minutes
Cook Time
15 minutes (for roasted veggies, optional)
Total Time
25 minutes
Course
Main Course, Salad
Cuisines
Middle Eastern-inspired, Vegan
Equipment Required
- Baking sheet (optional, for roasted veggies)
- Mixing bowls
Ingredients
- 1 cup hummus
- 1 bell pepper, sliced
- 1 cup cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup shredded carrots
- 1/4 cup pumpkin or sunflower seeds
- Salt and pepper to taste
Instructions
- Arrange hummus in the center of each bowl.
- Add raw veggies around the hummus and sprinkle with pumpkin or sunflower seeds.
- Add salt and pepper to taste.
Nutritional Values (per serving)
- Calories: 350
- Protein: 15g
- Carbohydrates: 30g
- Fat: 20g
Additional Notes/Tips
- Add a drizzle of olive oil and a dash of smoked paprika to the hummus for enhanced flavor.
Broccoli and Tofu Grain Bowl Recipe
Summary
A balanced and filling bowl with broccoli, crispy tofu, and whole grains, topped with a savory dressing.
Servings
4 servings
Estimated Cost
$10
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Course
Main Course
Cuisines
Asian-inspired, Vegan
Equipment Required
- Skillet
- Medium pot (for grains)
- Baking sheet
Ingredients
- 1 cup cooked brown rice or quinoa
- 1 cup broccoli florets, steamed or roasted
- 1 block tofu, cubed
- Salt and pepper to taste
- Olive oil, as needed
- Soy sauce or tahini dressing for serving
Instructions
- Cook brown rice or quinoa according to package instructions.
- In a skillet, cook tofu cubes until crispy and golden brown.
- In each bowl, layer grains, broccoli, and tofu, then drizzle with soy sauce or tahini dressing.
Nutritional Values (per serving)
- Calories: 400
- Protein: 20g
- Carbohydrates: 50g
- Fat: 15g
Additional Notes/Tips
- Sprinkle sesame seeds over the bowl for added texture and flavor.
Thai-Inspired Peanut Tempeh Bowl Recipe
Summary
A delicious and filling bowl with marinated peanut tempeh, fresh veggies, and a hint of spice.
Servings
4 servings
Estimated Cost
$10-$12
Prep Time
15 minutes
Cook Time
10 minutes (for tempeh)
Total Time
25 minutes
Course
Main Course
Cuisines
Thai-inspired, Vegan
Equipment Required
- Skillet
- Mixing bowls
Ingredients
- 1 block tempeh, cubed
- 1 cup shredded red cabbage
- 1 carrot, julienned
- 1 cucumber, sliced
- 1/2 cup fresh cilantro, chopped
- 1/4 cup peanut sauce
- Salt and pepper to taste
Instructions
- Marinate tempeh cubes in peanut sauce for 5-10 minutes.
- In a skillet, cook tempeh until lightly browned.
- In bowls, layer tempeh, red cabbage, carrots, cucumber, and cilantro.
- Add more peanut sauce if desired before serving.
Nutritional Values (per serving)
- Calories: 420
- Protein: 22g
- Carbohydrates: 35g
- Fat: 20g
Additional Notes/Tips
- Garnish with chopped peanuts and lime wedges for added flavor and authenticity.
Roasted Cauliflower Protein Bowl Recipe
Summary
A satisfying bowl featuring roasted cauliflower, chickpeas, and fresh greens with a tangy dressing.
Servings
4 servings
Estimated Cost
$8-$10
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Course
Main Course
Cuisines
Mediterranean-inspired, Vegan
Equipment Required
- Baking sheet
- Mixing bowls
Ingredients
- 1 head cauliflower, chopped
- 1 can chickpeas, drained
- 1 cup mixed greens
- Olive oil, for roasting
- Salt and pepper to taste
- Tahini or lemon dressing
Instructions
- Preheat oven to 400°F (200°C). Toss cauliflower and chickpeas in olive oil, salt, and pepper, then roast until golden and crispy.
- In bowls, layer roasted cauliflower, chickpeas, and mixed greens.
- Drizzle with tahini or lemon dressing before serving.
Nutritional Values (per serving)
- Calories: 370
- Protein: 16g
- Carbohydrates: 45g
- Fat: 15g
Additional Notes/Tips
- Add pomegranate seeds for a pop of color and sweetness.
Grilled Tofu and Veggie Bowl Recipe
Summary
A vibrant bowl with grilled tofu, seasonal veggies, and a refreshing dressing for a wholesome meal.
Servings
4 servings
Estimated Cost
$10
Prep Time
15 minutes
Cook Time
15 minutes
Total Time
30 minutes
Course
Main Course
Cuisines
Asian-inspired, Vegan
Equipment Required
- Grill or grill pan
- Mixing bowls
Ingredients
- 1 block tofu, sliced
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1/2 cup shredded carrots
- Salt and pepper to taste
- Olive oil, as needed
- Soy sauce or ginger dressing for serving
Instructions
- Brush tofu, zucchini, and bell pepper slices with olive oil, salt, and pepper.
- Grill tofu and veggies until charred and tender.
- In bowls, layer grilled tofu, veggies, and shredded carrots.
- Serve with a drizzle of soy sauce or ginger dressing.
Nutritional Values (per serving)
- Calories: 400
- Protein: 18g
- Carbohydrates: 30g
- Fat: 18g
Additional Notes/Tips
- Garnish with fresh herbs like basil or cilantro for extra freshness and flavor.
