Vegan Post

Vegan Recipes with 10g+ Protein Per Serving: Fuel Strength and Satiety with Every Bite

Protein plays a crucial role in maintaining energy levels, repairing muscle tissue, and keeping you full between meals. Whether you're a seasoned athlete or just looking to feel more satisfied after lunch, making sure your vegan meals are protein-rich can help you thrive on a plant-based diet.

One common misconception is that it’s hard to get enough protein from plants. The truth? With a little planning and ingredient awareness, vegan recipes can easily pack 10 grams—or much more—of protein per serving, all without the need for animal products.

In this post, you’ll find balanced, whole-food recipes that provide at least 10g of protein per serving. These dishes are not only nutritious but also full of flavor, easy to make, and supportive of active lifestyles, metabolism, and muscle recovery.

Why High-Protein Vegan Meals Matter

Before we jump into the recipes, it’s important to understand why hitting your protein goals matters—especially on a vegan diet:

Satiety: Protein helps keep you full longer, making it easier to avoid overeating or frequent snacking.
Muscle repair and growth: Essential for those engaging in strength training or endurance sports.
Blood sugar regulation: Protein slows the absorption of carbohydrates, preventing energy crashes.
Metabolism: A higher-protein diet supports a healthy metabolic rate and thermogenesis.

The key is variety. By combining legumes, whole grains, seeds, soy, and even certain vegetables, you can build meals that are deeply nourishing and protein-packed.

Recipe 1: Tempeh Stir-Fry with Brown Rice

Protein per serving: ~22g

Ingredients:

1 block tempeh, cubed (approx. 20g protein)
1 tbsp tamari
1 tsp sesame oil
1 clove garlic, minced
1 tsp grated fresh ginger
1 cup broccoli florets
1/2 red bell pepper, sliced
1/2 cup cooked brown rice (2.5g protein)
1 tsp sesame seeds for topping

Instructions:

Marinate tempeh in tamari for 10–15 minutes.
Stir-fry tempeh in sesame oil until golden.
Add garlic, ginger, and vegetables. Cook until tender-crisp.
Serve over brown rice and sprinkle with sesame seeds.

Tempeh is one of the most protein-dense plant foods, making this dish ideal for post-workout recovery.

Recipe 2: Red Lentil and Spinach Soup

Protein per serving: ~17g

Ingredients:

1 cup red lentils (18g protein per cup)
1 tbsp olive oil
1 small onion, chopped
2 cloves garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp turmeric
4 cups vegetable broth
2 cups fresh spinach
Lemon wedge for serving

Instructions:

Sauté onion and garlic in olive oil until softened.
Add spices and toast for 1 minute.
Stir in lentils and broth. Simmer for 20 minutes.
Add spinach at the end and cook until wilted.
Serve with a squeeze of lemon.

Lentils are high in both protein and fiber, making this soup both filling and deeply nourishing.

Recipe 3: Chickpea Avocado Toast

Protein per serving: ~14g

Ingredients:

2 slices whole grain bread (6–8g protein)
1/2 avocado
1/2 cup mashed chickpeas (7g protein)
1 tbsp lemon juice
Salt, pepper, and red pepper flakes to taste

Instructions:

Toast the bread.
In a bowl, mash chickpeas with avocado, lemon juice, salt, and pepper.
Spread the mixture over toast and sprinkle with red pepper flakes.

This quick meal is ideal for breakfast or a protein-rich snack on the go.

Recipe 4: Vegan Tofu Scramble

Protein per serving: ~18g

Ingredients:

1/2 block firm tofu (10g protein)
1/4 tsp turmeric
1 tbsp nutritional yeast (2g protein)
1/4 tsp garlic powder
1/2 cup chopped bell peppers
1/2 cup kale or spinach
1 tsp olive oil
Salt and pepper to taste

Instructions:

Crumble tofu in a skillet with olive oil.
Add turmeric, nutritional yeast, garlic powder, salt, and pepper.
Stir in veggies and sauté until cooked through.

Tofu provides complete protein and is highly customizable to suit different flavor preferences.

Recipe 5: Quinoa and Black Bean Salad

Protein per serving: ~16g

Ingredients:

1 cup cooked quinoa (8g protein)
1/2 cup black beans (7g protein)
1/4 cup chopped red onion
1/2 cup cherry tomatoes, halved
1/2 avocado, diced
Juice of 1 lime
1 tbsp olive oil
Chopped cilantro

Instructions:

Combine quinoa, beans, veggies, and herbs.
Toss with lime juice and olive oil. Chill before serving.

This salad stores well and makes for a satisfying lunch that travels easily.

Recipe 6: High-Protein Vegan Chili

Protein per serving: ~20g

Ingredients:

1 tbsp olive oil
1 onion, diced
2 cloves garlic, minced
1 tbsp chili powder
1 tsp cumin
1 can kidney beans (7g protein)
1 can black beans (7g protein)
1 can diced tomatoes
1/2 cup TVP (textured vegetable protein) or lentils
1 cup vegetable broth

Instructions:

Sauté onion and garlic in oil. Add spices.
Add beans, tomatoes, TVP, and broth. Simmer 20–30 minutes.
Serve warm, topped with avocado or fresh cilantro.

This hearty chili is a protein powerhouse—great for batch cooking.

Recipe 7: Peanut Butter Banana Smoothie

Protein per serving: ~15g

Ingredients:

1 banana
2 tbsp natural peanut butter (8g protein)
1 cup plant-based milk (soy has ~7g protein)
1 tbsp chia seeds
Ice as needed

Instructions:

Blend all ingredients until smooth.
Enjoy post-workout or for breakfast on the go.

Adding a scoop of plant-based protein powder can push this smoothie well beyond 20g if desired.

Protein Boosting Tips for Vegan Cooking

To maximize protein in your meals, keep these tips in mind:

Lean on legumes: Beans, lentils, and chickpeas are reliable and versatile.
Choose whole grains: Quinoa, buckwheat, and farro contain more protein than refined options.
Use soy strategically: Tofu, tempeh, and soy milk are among the highest protein vegan staples.
Incorporate seeds and nuts: Hemp, chia, sunflower seeds, and almonds add protein and texture.
Try nutritional yeast: Adds cheesy flavor and an easy 2–3g protein per tablespoon.
Batch prep with purpose: Cook large portions of lentils, quinoa, or chickpeas at the start of the week.

Sample High-Protein Vegan Day

Breakfast: Tofu scramble with whole grain toast (18g)
Snack: Peanut butter smoothie with chia (15g)
Lunch: Quinoa and black bean salad (16g)
Snack: Hummus with seeded crackers (10g)
Dinner: Tempeh stir-fry with brown rice (22g)
Total: ~81g of protein

This example day easily exceeds daily protein needs for most adults without any animal products or processed shakes.

Final Thoughts

Vegan meals don’t have to sacrifice protein—or flavor. From creamy smoothies to hearty stir-fries and comforting soups, there are endless ways to meet your protein needs using whole, plant-based ingredients. By choosing the right foods and building meals around legumes, grains, soy, and seeds, you can feel strong, satisfied, and energized every day.

Ready to keep fueling your plant-powered journey? Discover purpose-driven vegan goods at The Dharma Store.

Vegan Meals to Support Menstrual Health: Plant-Based Recipes to Nourish, Replenish, and Soothe

Menstruation is a natural, cyclical experience that can significantly impact physical and emotional well-being. Whether it's fatigue, cramps, mood swings, or cravings, diet plays a powerful role in how the body manages this phase. Incorporating plant-based meals rich in iron, magnesium, complex carbs, and healthy fats can provide support when your body needs it most.

Vegan meals to support menstrual health are designed to replenish nutrients lost during menstruation, balance blood sugar, and reduce inflammation. They're comforting, energizing, and easy to prepare. By focusing on whole, unprocessed ingredients, you can create meals that not only taste good but also help ease menstrual symptoms.

Why Nutrition Matters During Your Cycle

Your body undergoes hormonal shifts throughout the menstrual cycle. During menstruation, estrogen and progesterone levels drop, leading to physical symptoms such as fatigue, bloating, cramping, and mood changes. Blood loss also depletes iron and other minerals, which can impact energy levels.

Here are the nutrients that matter most:

Iron: Lost through menstrual bleeding—important for maintaining energy. Found in lentils, tofu, pumpkin seeds, and spinach.
Magnesium: Helps relax muscles and ease cramping. Present in leafy greens, avocados, almonds, and dark chocolate.
Omega-3s: Anti-inflammatory and hormone-regulating. Found in flaxseeds, chia seeds, and walnuts.
Complex carbohydrates: Support serotonin production and stable energy. Found in oats, sweet potatoes, and whole grains.
Calcium and potassium: Help reduce bloating and muscle spasms. Found in kale, bananas, tahini, and white beans.

Now, let’s dive into plant-powered meals that are not only rich in these nutrients but also simple and comforting.

Breakfast: Warm Quinoa Porridge with Berries and Flax

A gentle, mineral-rich start to the day that stabilizes blood sugar and supports digestion.

Ingredients:

1/2 cup quinoa (rinsed)
1 cup plant-based milk
1/2 tsp cinnamon
1 tbsp ground flaxseeds
1/2 cup fresh or frozen berries
1 tsp maple syrup (optional)
Handful of chopped walnuts

Instructions:

In a small saucepan, combine quinoa, milk, and cinnamon. Bring to a boil, then reduce to a simmer.
Cook for 15–20 minutes, stirring occasionally, until quinoa is tender and porridge-like.
Stir in flaxseeds and top with berries, walnuts, and a drizzle of maple syrup if desired.

This recipe offers a warm, nurturing foundation for your day with complex carbs, omega-3s, and iron.

Snack: Magnesium-Rich Smoothie

Hydrating, anti-inflammatory, and naturally sweet, this smoothie blends magnesium and potassium-rich ingredients.

Ingredients:

1/2 avocado
1 cup spinach
1 cup unsweetened almond milk
1 tbsp chia seeds
1 small handful of frozen mango
1 Medjool date

Instructions:

Blend all ingredients until smooth.
Drink slowly to support digestion and energy.

Perfect for mid-morning slumps or an afternoon pick-me-up that won’t spike blood sugar.

Lunch: Lentil and Sweet Potato Nourish Bowl

Hearty and grounding, this bowl is high in iron, vitamin C, and complex carbohydrates.

Ingredients:

1 cup cooked green or brown lentils
1 roasted sweet potato, cubed
1/2 avocado, sliced
1/2 cup steamed kale or spinach
2 tbsp tahini
Juice of half a lemon
Sea salt and pepper

Instructions:

Roast sweet potato at 400°F for 25–30 minutes with a touch of olive oil and sea salt.
Assemble bowl with lentils, sweet potato, avocado, and greens.
Mix tahini with lemon juice and a splash of water to make a creamy dressing. Drizzle over the top.

The lentils and greens offer iron, the sweet potato provides magnesium and fiber, and the tahini adds calcium and healthy fats.

Snack: Dark Chocolate Pumpkin Seed Clusters

A sweet and crunchy snack packed with magnesium, iron, and antioxidants.

Ingredients:

1/2 cup raw pumpkin seeds
1/4 cup sunflower seeds
1/2 cup dark vegan chocolate chips
Pinch of sea salt

Instructions:

Melt chocolate in a double boiler or microwave.
Stir in seeds and a pinch of sea salt.
Scoop into small clusters on parchment paper and chill until firm.

Pumpkin seeds are high in magnesium and iron—perfect for replenishment during your period.

Dinner: Tofu and Broccoli Stir-Fry with Brown Rice

A simple, satisfying dish that delivers protein, calcium, and phytonutrients.

Ingredients:

1 block extra-firm tofu, cubed
1 cup broccoli florets
1/2 red bell pepper, sliced
2 tbsp tamari or soy sauce
1 tbsp sesame oil
1 tsp fresh grated ginger
1 garlic clove, minced
1 cup cooked brown rice

Instructions:

Pan-fry tofu until golden. Set aside.
Stir-fry broccoli and bell pepper in sesame oil with garlic and ginger until just tender.
Add tofu back to the pan, pour in tamari, and cook for another 2–3 minutes.
Serve over brown rice.

Tofu is a great source of iron and calcium, while broccoli supports estrogen metabolism.

Dessert: Baked Oats with Banana and Almond Butter

Satisfies sweet cravings while offering fiber, healthy fats, and blood sugar support.

Ingredients:

1 cup rolled oats
1 ripe banana, mashed
1 tbsp almond butter
1/2 tsp cinnamon
1/2 cup plant-based milk
Optional: raisins, chopped walnuts, or dark chocolate chips

Instructions:

Preheat oven to 375°F.
Mix all ingredients and pour into a small baking dish.
Bake for 25 minutes or until golden and set.

This dessert also works great as a make-ahead breakfast or snack.

Herbal Infusion Ideas

Certain herbs can support hormone balance and soothe menstrual discomfort when sipped warm throughout the day:

Ginger tea: Anti-inflammatory and can reduce cramps.
Chamomile: Relaxes muscles and supports sleep.
Raspberry leaf tea: Traditionally used for menstrual tone and balance.

Try making a batch in the morning and sipping throughout the day.

Tips for Easing Menstrual Discomfort Through Diet

Eat regularly: Prevent blood sugar crashes and irritability.
Stay hydrated: Especially with herbal teas or infused water.
Reduce excess salt and caffeine: They can exacerbate bloating and cramps.
Use iron absorption hacks: Pair iron-rich foods with vitamin C sources like lemon juice, bell peppers, or strawberries.
Limit added sugars: Choose whole fruit or natural sweeteners like dates.

You don’t need a drastic diet overhaul—small, consistent choices matter most.

Meal Planning Suggestions

Here’s a sample day of iron- and magnesium-rich vegan eating for menstrual support:

Breakfast: Quinoa porridge with berries, flax, and walnuts
Snack: Avocado smoothie with spinach and chia
Lunch: Lentil nourish bowl with roasted sweet potatoes
Snack: Pumpkin seed chocolate clusters or a banana with almond butter
Dinner: Stir-fried tofu and broccoli over brown rice
Tea: Chamomile with lemon
Dessert: Baked oats with cinnamon and dark chocolate chips

This plan supports stable energy, combats nutrient loss, and provides comfort with each bite.

Final Thoughts

Food is one of the most accessible and effective tools we have to support our bodies through the monthly rhythm of menstruation. Vegan meals rich in iron, magnesium, and whole foods can make a real difference in how you feel—helping to ease cramps, replenish energy, and promote hormonal balance.

Whether you’re craving something hearty or looking for light, soothing nourishment, the meals shared here can become staples during your cycle and beyond.

Ready to feel your best every day of the month? Support your plant-based lifestyle with purpose-driven goods from The Dharma Store.

Vegan Mediterranean-Inspired Meals: Plant-Based Recipes Rooted in Coastal Tradition

The Mediterranean diet has long been celebrated for its heart-healthy benefits, fresh ingredients, and simple yet bold flavors. It emphasizes whole foods like legumes, grains, nuts, seeds, vegetables, fruits, and olive oil, with herbs like oregano, basil, and thyme adding distinct aromatic touches. While traditionally inclusive of fish and dairy, the Mediterranean way of eating easily adapts to a vegan lifestyle—and does so beautifully.

Vegan Mediterranean-inspired meals are satisfying, balanced, and deeply rooted in centuries-old traditions from regions like Greece, Italy, Lebanon, Turkey, and Spain. These dishes often rely on pantry staples, seasonal produce, and time-honored methods that keep food accessible and full of life.

In this guide, we’ll explore flavorful, plant-based recipes that embody the essence of the Mediterranean region. These are dishes that bring warmth to the table, are rich in nutrients, and are easy to prepare for everyday meals or entertaining.

Core Ingredients of a Vegan Mediterranean Pantry

Before diving into recipes, let’s take a look at the essential ingredients that define Mediterranean vegan cooking:

Olive Oil: The foundational fat—used for sautéing, drizzling, and dressing.
Legumes: Chickpeas, lentils, white beans, and fava beans provide protein and fiber.
Whole Grains: Bulgur, farro, couscous, brown rice, and orzo are filling and versatile.
Vegetables: Tomatoes, eggplants, zucchini, cucumbers, leafy greens, peppers, and onions.
Fruits: Fresh citrus, figs, grapes, and olives add brightness and depth.
Herbs & Spices: Oregano, rosemary, dill, mint, parsley, cumin, paprika.
Nuts & Seeds: Almonds, walnuts, pine nuts, sesame seeds (especially in tahini).

With these components, you can build an endless variety of satisfying meals full of Mediterranean soul.

Breakfast: Savory Mediterranean Chickpea Pancakes

Inspired by: Socca (French)

Ingredients:

1 cup chickpea flour
1 1/4 cups water
2 tbsp olive oil
1/2 tsp salt
1/4 tsp turmeric or cumin
Optional: chopped herbs (parsley, rosemary), diced tomatoes, or onions

Instructions:

Whisk chickpea flour, water, olive oil, salt, and spices until smooth.
Let the batter rest for at least 20 minutes.
Heat a non-stick skillet, pour in batter to form thin pancakes.
Cook 2–3 minutes per side until golden.
Serve with a side of olives, sliced cucumber, and hummus.

This protein-rich breakfast is easy to customize and offers a satisfying, savory start to the day.

Lunch: Mediterranean Lentil Salad

Inspired by: Lebanese mujaddara and classic Greek salad

Ingredients:

1 cup cooked green or brown lentils
1/2 cup cooked bulgur or quinoa
1 small red onion, finely sliced
1 cup chopped tomatoes
1/2 cucumber, diced
1/4 cup parsley, chopped
2 tbsp olive oil
Juice of 1 lemon
Salt and pepper to taste

Instructions:

Combine all ingredients in a large bowl.
Toss gently and chill for 30 minutes before serving.

This refreshing salad is great as a main or side dish and keeps well in the fridge, making it ideal for meal prep.

Dinner: Eggplant and Chickpea Tagine

Inspired by: Moroccan stews

Ingredients:

1 eggplant, diced
1 can chickpeas, drained
1 can crushed tomatoes
1 onion, chopped
3 garlic cloves, minced
1 tsp paprika
1/2 tsp cinnamon
1/2 tsp cumin
2 tbsp olive oil
Salt and pepper
Chopped cilantro for garnish

Instructions:

Heat olive oil in a pot and sauté onion and garlic until soft.
Add eggplant and cook until browned.
Stir in chickpeas, tomatoes, and spices. Simmer for 25–30 minutes.
Garnish with fresh herbs and serve with couscous or rice.

This stew is warming, deeply flavorful, and full of fiber and plant-based protein.

Dinner: Stuffed Grape Leaves (Dolmas)

Inspired by: Greek and Turkish dolmades

Ingredients:

1 jar grape leaves (rinsed and drained)
1 cup cooked rice
1/4 cup pine nuts
1/4 cup currants or raisins
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dried mint
Salt and pepper

Instructions:

Mix rice, pine nuts, currants, oil, lemon juice, mint, salt, and pepper.
Lay a grape leaf flat, add a spoonful of filling, fold and roll tightly.
Steam rolled leaves in a pot for 30 minutes, adding a bit of lemon water to the bottom.

Serve chilled or at room temperature with a side of tahini sauce. This is a classic for a reason—fresh, tangy, and satisfying.

Snack: Mediterranean Mezze Platter

Build-your-own mezze options:

Hummus (traditional, beet, or roasted red pepper)
Baba ganoush (smoky eggplant dip)
Pita wedges or crackers
Marinated olives
Grape tomatoes and cucumbers
Dolmas
Roasted almonds or spiced chickpeas

Perfect for entertaining or an effortless no-cook dinner, mezze showcases Mediterranean variety and hospitality in a colorful, shareable spread.

Soup: Lemon Rice and Spinach Soup

Inspired by: Avgolemono, reimagined vegan

Ingredients:

1/2 cup rice (white or brown)
6 cups vegetable broth
3 cups spinach, chopped
Juice of 2 lemons
2 tbsp olive oil
1 tbsp tahini (optional for creaminess)
Salt and pepper

Instructions:

Cook rice in broth until tender.
Stir in spinach and cook until wilted.
Add lemon juice, olive oil, and tahini if using.
Blend half for a thicker texture or keep brothy.

This soup is light yet comforting—perfect for transitional seasons.

Dessert: Orange and Olive Oil Semolina Cake

Inspired by: Mediterranean citrus desserts

Ingredients:

1 cup semolina flour
1/2 cup almond flour
1/2 cup maple syrup
1/2 cup orange juice
1/4 cup olive oil
1 tsp baking powder
Orange zest

Instructions:

Preheat oven to 350°F.
Mix all ingredients in a bowl until combined.
Pour into a greased baking dish and bake 25–30 minutes.
Let cool before slicing and serving with a sprinkle of powdered sugar or chopped pistachios.

This dessert is subtly sweet with a rich, fragrant aroma—simple elegance in every bite.

Tips for Cooking Vegan Mediterranean Meals

Use fresh herbs generously. Parsley, mint, and dill transform simple dishes.
Balance flavors. Mediterranean cooking often combines lemon (acid), olive oil (fat), and herbs for harmony.
Don’t shy from spices. Cumin, paprika, cinnamon, and sumac add richness and complexity.
Leverage leftovers. Many dishes like lentil salads and tagines taste even better the next day.
Think family-style. Mediterranean dining thrives on shared plates and interactive eating.

Why Mediterranean Vegan Cooking Works

Heart-healthy fats from olive oil, nuts, and seeds
Fiber-rich legumes and whole grains for sustained energy
Rich use of herbs and spices rather than relying on salt or processed ingredients
Naturally low in added sugars
Adaptable to seasonal produce

The Mediterranean diet is associated with longevity, low inflammation, and a reduced risk of chronic disease. When paired with veganism’s ethical and environmental benefits, it’s a powerful combination for body, planet, and palate.

Final Thoughts

Vegan Mediterranean-inspired meals are colorful, vibrant, and deeply satisfying. Whether you’re savoring a warm bowl of lentil stew or assembling a mezze platter with friends, these dishes are about more than nourishment—they're about experience.

With simple ingredients, rich cultural roots, and plenty of plant-based protein, these meals prove that eating vegan can be both delicious and deeply rooted in global culinary traditions.

Looking to complement your kitchen journey with ethical lifestyle essentials? Explore The Dharma Store for plant-based goods that reflect your values.