8 Vegetarian High Protein High Fiber Meals for Easy, Healthy Dinners

Vegetarian high protein high fiber meals bring beans, grains, vegetables, and hearty flavors together for satisfying breakfasts, lunches, and suppers.

These vegetarian high protein high fiber meals are made for evenings when you want a plate that tastes exciting, keeps you well fed, and does not require three hours of chopping while every bowl in your kitchen somehow becomes dirty.

Each recipe combines hearty plant proteins, fiber-rich vegetables, beans, lentils, whole grains, or vegetarian dairy with bold sauces and plenty of texture!

Vegetarian High Protein High Fiber Meals

1. Smoky Lentil Quinoa Taco Bowls

These colorful taco bowls taste smoky, bright, a little spicy, and wonderfully fresh all at once.

Quinoa keeps each bite light and fluffy, while lentils, black beans, edamame, corn, and pepitas turn this into a serious meal rather than a bowl of vegetables that leaves you searching for snacks an hour later!

Do not skip rinsing quinoa before cooking it. Quinoa naturally carries a bitter-tasting outer coating, and a quick rinse under cold water makes a noticeable difference in its finished flavor.

Servings: 4
Estimated protein: 30 grams per serving
Estimated fiber: 21 grams per serving

Ingredients

1 cup dry quinoa
1 3/4 cups low-sodium vegetable broth
1 15-ounce can black beans, drained and rinsed
1 15-ounce can lentils, drained and rinsed
2 cups frozen shelled edamame, thawed
1 cup frozen or fresh corn
1 large red bell pepper, diced
1 small red onion, diced
1 tablespoon olive oil
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
3/4 teaspoon kosher salt, divided
1/4 teaspoon black pepper
Juice of 1 large lime
1/2 cup chopped cilantro
1/4 cup pepitas
1 cup salsa
1 avocado, sliced, optional

How to Make It

Heat your oven to 425°F and line a large sheet pan with parchment paper.

Spread bell pepper, red onion, corn, black beans, and lentils across pan, then drizzle everything with olive oil. Sprinkle chili powder, cumin, smoked paprika, garlic powder, 1/2 teaspoon salt, and black pepper over vegetables and legumes.

Toss with clean hands or a wide spatula until every piece has a light coating of seasoning.

Spread mixture back into a single layer because crowded ingredients steam instead of roasting, and we want lightly charred corn and browned pepper edges!

Roast mixture for 18 to 22 minutes, stirring once around halfway point. Watch corn and onion closely during final few minutes. A few dark spots mean flavor, but completely black onion bits mean your oven has become a tiny furnace and pan needs to come out.

While vegetables roast, place rinsed quinoa and vegetable broth in a medium saucepan. Bring mixture to a boil over medium-high heat, lower heat, cover pan, and simmer gently for 15 minutes.

Remove pan from heat and leave it covered for 5 minutes. This short rest lets quinoa absorb remaining steam and keeps it fluffy.

Uncover and separate grains with a fork rather than stirring aggressively, which can make quinoa heavy and clumpy.

Cook edamame according to package directions, usually by simmering it for 3 to 5 minutes or microwaving it with a spoonful of water. Drain well, then season with a small pinch of remaining salt and half of lime juice.

Combine roasted mixture with edamame and chopped cilantro. Taste before adding more salt because canned beans, broth, and salsa may already bring plenty.

Add remaining lime juice if flavors taste flat or heavy. That little splash of acid often fixes dinner faster than another spoonful of salt!

Divide quinoa among four bowls and spoon roasted mixture generously over each portion.

Finish with salsa, pepitas, and avocado, if using.

Serving Suggestions

Serve these bowls with shredded lettuce, pickled jalapeños, sliced radishes, or a spoonful of plain Greek yogurt. Warm corn tortillas also make a fun side if you want to scoop everything up taco-style!

2. Creamy Red Lentil Chickpea Curry With Crispy Tofu

This creamy curry brings tomato, ginger, garlic, cumin, turmeric, and garam masala together in a rich sauce that clings to tender lentils and chickpeas. Crispy tofu provides contrast, while peas and spinach add sweetness, color, and extra fiber.

Red lentils soften quickly and naturally thicken curry without flour or cornstarch. Watch their texture near end of cooking because they can move from pleasantly creamy to lentil wallpaper paste rather quickly!

Servings: 6
Estimated protein: 25 grams per serving
Estimated fiber: 17 grams per serving

Ingredients

For Curry

1 1/2 cups dry red lentils, rinsed
1 15-ounce can chickpeas, drained and rinsed
1 1/2 cups frozen green peas
5 ounces fresh baby spinach
1 tablespoon olive oil
1 large yellow onion, finely diced
4 garlic cloves, minced
1 tablespoon freshly grated ginger
2 teaspoons ground cumin
2 teaspoons garam masala
1 teaspoon ground coriander
1 teaspoon ground turmeric
1/4 to 1/2 teaspoon cayenne pepper
1 28-ounce can crushed tomatoes
3 cups low-sodium vegetable broth
1 13.5-ounce can light coconut milk
1 teaspoon kosher salt, plus more as needed
1 tablespoon fresh lemon juice

For Tofu

1 16-ounce block extra-firm tofu
1 tablespoon olive oil
1 tablespoon cornstarch
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
1/4 teaspoon black pepper

How to Make It

Heat oven to 425°F and line a sheet pan with parchment paper. Drain tofu and press it between clean kitchen towels for 10 minutes, placing a heavy skillet or a few cans on top.

Pressing removes excess water and helps tofu brown rather than sitting on pan looking pale and emotionally unavailable.

Tear tofu into bite-size pieces instead of cutting perfect cubes. Torn surfaces create small craggy edges that become especially crisp. Place tofu on prepared pan, drizzle with olive oil, then add cornstarch, cumin, salt, and black pepper.

Toss gently until no dry patches of cornstarch remain. Bake for 25 to 30 minutes, turning pieces after about 18 minutes. Tofu is ready when corners appear golden and surfaces feel firm.

While tofu bakes, warm olive oil in a large Dutch oven or deep saucepan over medium heat.

Add diced onion with a small pinch of salt and cook for 6 to 8 minutes, stirring occasionally, until onion looks soft and translucent with a few golden edges. Add garlic and ginger, then cook for 45 seconds.

You should smell both immediately, but do not let garlic darken because burnt garlic will bully every other flavor in your curry.

Add cumin, garam masala, coriander, turmeric, and cayenne. Stir spices through onion for 30 seconds to wake up their flavor.

Pour in crushed tomatoes, vegetable broth, coconut milk, rinsed lentils, chickpeas, and salt. Stir very well, scraping bottom of pot so no lentils remain stuck in one place.

Bring curry to a gentle boil, lower heat to medium-low, and simmer uncovered for 20 to 24 minutes. Stir every few minutes, especially during final 10 minutes, because lentils settle toward bottom as sauce thickens.

Add a splash of water if curry becomes thicker than you prefer before lentils are tender.

Stir in peas and cook for 3 minutes. Add spinach one large handful at a time, stirring until each addition wilts into sauce.

Remove pot from heat, add lemon juice, and taste. Add more salt, cayenne, or lemon as needed. Sauce should taste creamy and warmly spiced, with enough acidity to prevent coconut milk from feeling heavy.

Fold half of crispy tofu into curry and reserve remaining pieces for topping each bowl. This gives you tofu in every serving while keeping some edges crisp!

Serving Suggestions

Serve curry over brown basmati rice, quinoa, or warm whole-wheat naan. Add chopped cilantro, sliced green onions, or a spoonful of plain yogurt for a cool contrast.

Curry thickens considerably after refrigeration. Add vegetable broth or water while reheating and stir gently until sauce loosens.

3. Peanut Tempeh Edamame Soba Stir-Fry

Chewy tempeh, tender soba noodles, crisp vegetables, and edamame get coated in a creamy peanut-lime sauce with ginger, garlic, and just enough heat. It tastes nutty, savory, bright, and lightly sweet, with plenty of crunch from cabbage and bell pepper.

Tempeh has a pleasantly firm bite, but steaming it briefly before browning removes some natural bitterness and helps it absorb sauce. Do not skip this step if you are still learning to enjoy tempeh!

Servings: 6
Estimated protein: 34 grams per serving
Estimated fiber: 14 grams per serving

Ingredients

16 ounces tempeh
12 ounces dry soba noodles
2 cups shelled edamame
3 cups thinly sliced green or red cabbage
2 large bell peppers, thinly sliced
2 large carrots, cut into thin matchsticks
1 tablespoon avocado oil or olive oil
3 green onions, thinly sliced
1/2 cup chopped cilantro
1 tablespoon sesame seeds, optional

For Peanut Sauce

1/3 cup natural peanut butter
1/4 cup low-sodium soy sauce
3 tablespoons fresh lime juice
2 tablespoons rice vinegar
1 tablespoon maple syrup or honey
1 tablespoon toasted sesame oil
1 tablespoon freshly grated ginger
2 garlic cloves, finely grated
1 to 2 teaspoons sriracha
1/3 cup warm water, plus more if needed

How to Make It

Cut tempeh into thin strips or small triangles and place pieces in a steamer basket over simmering water. Cover and steam for 8 to 10 minutes.

If you do not own a steamer basket, place tempeh in a skillet with 1/2 cup water, cover, and simmer until water has nearly evaporated. Transfer tempeh to a plate and pat it dry.

Whisk peanut butter, soy sauce, lime juice, rice vinegar, maple syrup, sesame oil, ginger, garlic, sriracha, and warm water in a medium bowl. Peanut butter may look separated at first, so keep whisking until sauce becomes glossy and smooth.

Add another tablespoon or two of water if it remains thicker than ranch dressing. Reserve about one-third of sauce for serving.

Bring a large pot of water to a boil. Add soba noodles and cook according to package directions, usually 4 to 6 minutes. Taste a noodle one minute before suggested time because soba can become soft quickly.

Drain noodles and rinse them briefly under cool water to wash away excess starch. Shake colander several times so noodles do not carry extra water into stir-fry.

Heat avocado oil in a large skillet or wok over medium-high heat. Add steamed tempeh in one layer and cook for 3 to 4 minutes without moving it. Flip pieces and cook for another 3 minutes until several sides look browned.

Pour two tablespoons of peanut sauce over tempeh and toss for about 30 seconds, just until sauce clings and begins to caramelize. Move tempeh to a clean plate.

Add cabbage, bell peppers, and carrots to same skillet. Cook for 4 to 5 minutes, tossing frequently. Vegetables should soften slightly while keeping a lively crunch. Add edamame and cook for another 2 minutes.

Lower heat to medium. Add drained noodles, tempeh, and remaining unreserved peanut sauce. Use tongs to lift and turn noodles repeatedly until everything is coated and hot.

If noodles begin sticking together, add one tablespoon of warm water and keep tossing.
Remove skillet from heat, then fold in green onions and cilantro. Taste a noodle with a piece of tempeh before making adjustments.

Add lime juice for brightness, soy sauce for saltiness, or sriracha for more heat.

Serving Suggestions

Drizzle each portion with reserved peanut sauce and sprinkle with sesame seeds. Cucumber ribbons, chopped peanuts, lime wedges, and fresh cilantro make excellent toppings.

This stir-fry can be served warm or at room temperature, making it useful for packed lunches. Add a splash of water when reheating so peanut sauce becomes silky again.

4. Black Bean Sweet Potato Enchilada Skillet

This enchilada skillet combines roasted sweet potatoes, crumbled tofu, black beans, corn, quinoa, and smoky enchilada sauce in one bubbling pan. Each forkful gives you tender sweet potato, creamy beans, lightly chewy quinoa, and bright bursts of corn!

Using cooked quinoa keeps total cooking time reasonable. Leftover quinoa is perfect here, and nobody needs to know it has been waiting patiently in your refrigerator for this exact moment.

Servings: 6
Estimated protein: 24 grams per serving
Estimated fiber: 16 grams per serving

Ingredients

1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch cubes
24 ounces extra-firm tofu, drained and pressed
2 15-ounce cans black beans, drained and rinsed
2 cups cooked quinoa
1 1/2 cups frozen or fresh corn
1 large red bell pepper, diced
1 small yellow onion, diced
1 tablespoon olive oil
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
3/4 teaspoon kosher salt
2 cups red enchilada sauce
1/2 cup vegetable broth
1 tablespoon fresh lime juice
1/2 cup chopped cilantro
1 avocado, diced, optional

How to Make It

Heat oven to 425°F. Place sweet potato cubes on a large rimmed sheet pan and drizzle them with half of olive oil. Add 1 teaspoon chili powder, 1/2 teaspoon cumin, 1/2 teaspoon smoked paprika, and 1/4 teaspoon salt. Toss well and spread cubes into a single layer.

Roast sweet potatoes for 22 to 27 minutes, turning once. Begin checking them around 20 minutes. A fork should slide into each cube with mild resistance, and several edges should appear browned.

Do not roast until they collapse completely because they will cook again in enchilada sauce.

While sweet potatoes roast, warm remaining oil in a large oven-safe skillet over medium-high heat. Crumble pressed tofu directly into skillet, aiming for pieces roughly similar in size to cooked ground meat.

Leave tofu undisturbed for 3 minutes so moisture can evaporate and bottom can brown. Continue cooking for another 6 to 8 minutes, stirring only every minute or two.

Add diced onion and bell pepper. Cook for 5 minutes until onion softens. Stir in remaining chili powder, cumin, smoked paprika, garlic powder, and salt. Cook spices for 30 seconds.

Pour enchilada sauce and vegetable broth into skillet, scraping up browned bits from bottom.

Add black beans, corn, cooked quinoa, and roasted sweet potatoes. Fold everything together gently so sweet potato cubes keep their shape. Allow mixture to simmer for 4 to 5 minutes.

Lower oven temperature to 400°F. Transfer uncovered skillet to oven and bake for 15 to 18 minutes, until sauce bubbles around edges and surface looks slightly darker. If your skillet is not oven-safe, transfer mixture to a lightly greased 9-by-13-inch baking dish.

Remove skillet from oven and let it rest for 8 minutes. This pause gives quinoa time to absorb some sauce and prevents each serving from spreading across plate like enchilada soup.

Add lime juice and cilantro just before serving.

Serving Suggestions

Top portions with diced avocado, shredded lettuce, sliced jalapeños, salsa, or plain Greek yogurt. Crushed tortilla chips add crunch and are especially useful when a half-empty bag needs a noble purpose!

Leftovers can also be spooned into tortillas for quick burritos or quesadillas.

5. Creamy Cottage Cheese White Bean Pasta

This pasta has a silky garlic and lemon sauce made from blended cottage cheese and white beans. Chickpea pasta, green peas, spinach, and remaining whole beans add enough texture to keep sauce from feeling one-dimensional.

Cottage cheese blends into a smooth, mild sauce when combined with warm pasta water.

Use a high-powered blender if possible, and blend longer than you think you need. Nobody wants mysterious cottage cheese pebbles hiding between noodles!

Servings: 6
Estimated protein: 29 grams per serving
Estimated fiber: 12 grams per serving

Ingredients

12 ounces dry chickpea pasta
2 cups cottage cheese
1 15-ounce can cannellini beans, drained and rinsed
2 cups frozen green peas
5 ounces fresh baby spinach
1 tablespoon olive oil
4 garlic cloves, thinly sliced
2 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
1/2 teaspoon onion powder
3/4 teaspoon kosher salt, plus more for pasta water
1/2 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
1/2 cup chopped fresh basil or parsley
1 to 1 1/4 cups reserved pasta water

How to Make It

Bring a large pot of generously salted water to a boil. Before adding pasta, read package directions because chickpea pasta cooking times vary widely.

Add pasta and stir immediately to prevent pieces from settling on bottom. Begin tasting two minutes before suggested cooking time. Pasta should be tender but retain a slight bite because it will cook briefly in sauce.

During final two minutes of pasta cooking, add frozen peas directly to pot. Before draining, scoop out at least 1 1/4 cups cooking water. Drain pasta and peas, but do not rinse them.

Starch clinging to pasta helps sauce hold on instead of sliding sadly to bottom of bowl.

While water heats, warm olive oil in a small skillet over medium-low heat. Add sliced garlic and cook for 2 to 3 minutes, stirring often, until garlic looks pale golden.

Remove skillet from heat as soon as edges color. Garlic continues cooking in hot oil, so waiting for it to become dark brown usually ends with bitter sauce.

Place cottage cheese, half of cannellini beans, cooked garlic with its oil, lemon juice, lemon zest, onion powder, salt, black pepper, red pepper flakes, and 3/4 cup reserved pasta water in a blender.

Blend for 60 to 90 seconds until sauce looks completely smooth. Carefully remove blender lid because hot liquid can create pressure. Taste sauce and adjust salt or lemon.

Return drained pasta and peas to pot over low heat. Add remaining cannellini beans and spinach. Pour sauce over everything and toss gently for 2 to 3 minutes.

Add more pasta water a little at a time until sauce appears glossy and coats each piece. Keep heat low because boiling cottage cheese sauce aggressively may make it grainy.

Turn off heat and fold in chopped basil or parsley. Let pasta sit for 2 minutes before serving.

Sauce will thicken slightly as it settles, so keep a little pasta water nearby in case it needs one final splash.

Serving Suggestions

Serve pasta with roasted cherry tomatoes, steamed broccoli, a crisp cucumber salad, or garlic-rubbed whole-grain toast.

For extra heat, finish each bowl with red pepper flakes. For more brightness, grate fresh lemon zest over each serving immediately before eating.

6. Crispy Tofu Broccoli Peanut Rice Bowls

Crisp-edged tofu, roasted broccoli, edamame, and nutty brown rice meet a sweet, salty, gingery peanut sauce in these generously filled bowls. Broccoli tips become dark and crunchy in a hot oven, while stems remain tender with a pleasant bite.

Two sheet pans give tofu and broccoli enough room to roast correctly. Squeezing everything onto one pan may save a dish, but it also creates a vegetable traffic jam where nothing browns!

Servings: 6
Estimated protein: 29 grams per serving
Estimated fiber: 10 grams per serving

Ingredients

1 cup dry brown rice
2 cups water or vegetable broth
32 ounces extra-firm tofu
6 cups broccoli florets
2 cups shelled edamame
2 tablespoons avocado oil or olive oil, divided
2 tablespoons cornstarch
1 teaspoon garlic powder
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper

For Peanut Sauce

1/3 cup natural peanut butter
1/4 cup low-sodium soy sauce
3 tablespoons fresh lime juice
1 tablespoon rice vinegar
1 tablespoon maple syrup
1 tablespoon freshly grated ginger
1 garlic clove, finely grated
1 teaspoon toasted sesame oil
1/3 cup warm water

How to Make It

Rinse brown rice and place it in a saucepan with water or vegetable broth. Bring to a boil, lower heat, cover, and cook according to package directions, usually 40 to 45 minutes. Avoid lifting lid every few minutes because escaping steam affects cooking time.

Once rice is tender, remove pan from heat and leave it covered for 10 minutes before fluffing with a fork.

Heat oven to 425°F and line two large sheet pans with parchment paper. Press tofu for 10 to 15 minutes, then tear or cut it into 1-inch pieces.

Place tofu in a large bowl, add 1 tablespoon oil, cornstarch, garlic powder, 1/2 teaspoon salt, and black pepper, then toss gently until surfaces look evenly coated.

Spread tofu across one sheet pan with space between pieces. Bake for 28 to 32 minutes, turning after about 20 minutes. Tofu is ready when edges look golden and pieces release easily from parchment.

Place broccoli on second sheet pan. Drizzle with remaining oil and sprinkle with remaining salt. Toss well and arrange florets cut-side down wherever possible.

Roast broccoli for 18 to 22 minutes, turning once. Small dark tips are desirable, but stems should still feel juicy rather than dried out.

Whisk peanut butter, soy sauce, lime juice, rice vinegar, maple syrup, ginger, garlic, sesame oil, and warm water until smooth.

Add water gradually because peanut butter brands vary. Finished sauce should pour in a thick ribbon from spoon.

Cook edamame according to package directions and drain it thoroughly. Season with a small squeeze of lime if you have an extra wedge nearby.

Divide rice among six bowls, then add tofu, roasted broccoli, and edamame. Drizzle each bowl with peanut sauce just before serving so tofu keeps more of its crisp exterior.

Serving Suggestions

Add shredded carrots, sliced cucumber, green onions, sesame seeds, or pickled ginger. A spoonful of chili crisp also works beautifully if you enjoy extra heat.

7. Mushroom Lentil White Bean Bolognese

This chunky vegetarian Bolognese uses brown lentils, creamy white beans, finely chopped mushrooms, and aromatic vegetables to prepare a sauce with plenty of body. Whole-wheat spaghetti catches bits of lentil and mushroom in every twist!

Cook mushrooms until their released liquid evaporates before adding tomatoes. Rushing this part gives sauce a watery texture and prevents mushrooms from developing their savory, browned flavor.

Servings: 6
Estimated protein: 24 grams per serving
Estimated fiber: 20 grams per serving

Ingredients

12 ounces dry whole-wheat spaghetti
1 cup dry brown or green lentils, rinsed
2 15-ounce cans cannellini or great northern beans, drained and rinsed
16 ounces cremini mushrooms
1 tablespoon olive oil
1 large yellow onion, finely diced
2 medium carrots, finely diced
2 celery stalks, finely diced
5 garlic cloves, minced
2 tablespoons tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
1 28-ounce can crushed tomatoes
3 cups low-sodium vegetable broth
1 tablespoon balsamic vinegar
1 teaspoon kosher salt, plus more as needed
1/2 teaspoon black pepper
1/2 cup chopped fresh parsley or basil

How to Make It

Pulse mushrooms in a food processor until they resemble coarse crumbs, stopping before they turn into paste. You can also chop them finely with a knife. Smaller pieces blend into sauce more naturally and brown faster.

Warm olive oil in a large Dutch oven over medium-high heat. Add mushrooms and spread them across bottom of pot. Let them cook without stirring for 3 minutes, then continue cooking for 6 to 8 minutes, stirring occasionally.

At first mushrooms will release plenty of liquid. Keep cooking until liquid disappears and small browned bits begin forming.

Add onion, carrots, and celery. Lower heat to medium and cook for 7 to 9 minutes, stirring occasionally, until vegetables soften.

Add garlic, tomato paste, oregano, basil, thyme, and red pepper flakes. Cook for 1 to 2 minutes, stirring constantly. Tomato paste should darken slightly and coat vegetables.

Add rinsed lentils, crushed tomatoes, vegetable broth, salt, and black pepper. Bring sauce to a gentle boil, lower heat, and simmer partially covered for 28 to 35 minutes. Stir every 7 or 8 minutes, scraping bottom of pot.

Lentils should become tender while retaining their shape. Add a little broth or water if sauce becomes too thick before lentils finish cooking.

Mash about one-third of white beans with a fork. Stir mashed beans and remaining whole beans into sauce, then simmer for another 5 minutes. Mashed beans give sauce a fuller texture without cream.

Meanwhile, bring a large pot of salted water to a boil and cook whole-wheat spaghetti until barely al dente. Reserve 1 cup pasta water before draining.

Stir balsamic vinegar into Bolognese and taste carefully. Add salt, pepper, or another small splash of vinegar as needed. Transfer drained pasta to sauce and toss over low heat for 1 to 2 minutes, adding reserved pasta water gradually until sauce coats every strand.

Fold in chopped parsley or basil just before serving.

Serving Suggestions

Serve with roasted zucchini, green beans, or a simple leafy salad with lemon dressing. A spoonful of vegetarian-friendly grated cheese can be added on top.

Sauce freezes well without pasta. Cool it completely and freeze in individual containers for quick future dinners.

8. Mediterranean Seitan Chickpea Sheet-Pan Pitas

These stuffed pitas combine crisp-edged seitan, roasted chickpeas, sweet peppers, zucchini, red onion, and juicy tomatoes with a lemony tahini sauce. Warm spices give filling plenty of personality, while fresh cucumber adds a cool crunch.

Seitan browns quickly because it is already cooked, so add it during second half of roasting rather than leaving it in oven from start. Otherwise, those tender strips can become surprisingly committed to impersonating rubber bands!

Servings: 6
Estimated protein: 31 grams per serving
Estimated fiber: 16 grams per serving

Ingredients

12 ounces plain seitan, cut into thin strips
2 15-ounce cans chickpeas, drained, rinsed, and dried
2 large bell peppers, sliced
1 medium zucchini, cut into half-moons
1 medium red onion, cut into thick slices
1 pint cherry tomatoes
2 tablespoons olive oil, divided
2 teaspoons smoked paprika
1 1/2 teaspoons ground cumin
1 teaspoon garlic powder
1/2 teaspoon ground coriander
3/4 teaspoon kosher salt
1/2 teaspoon black pepper
6 whole-wheat pitas
1 large cucumber, diced
1/2 cup chopped parsley
Juice of 1/2 lemon

For Lemon Tahini Sauce

1/3 cup tahini
3 tablespoons fresh lemon juice
1 small garlic clove, finely grated
1/4 teaspoon kosher salt
1/3 cup cold water, plus more as needed

How to Make It

Heat oven to 425°F and line a large sheet pan with parchment paper. Dry chickpeas thoroughly with a clean towel because surface moisture delays browning. Place chickpeas, bell peppers, zucchini, red onion, and cherry tomatoes on prepared pan.

Drizzle vegetables and chickpeas with 1 1/2 tablespoons olive oil. Add smoked paprika, cumin, garlic powder, coriander, salt, and black pepper.

Toss until everything is evenly coated, then spread mixture into one layer. Turn as many zucchini pieces cut-side down as you reasonably can without treating dinner like a complicated puzzle.

Roast for 15 minutes. While pan is in oven, toss seitan strips with remaining olive oil and a small pinch of smoked paprika.

Remove sheet pan carefully and stir vegetables. Add seitan, spreading strips across open spaces rather than piling them in one corner.

Return pan to oven for 10 to 13 minutes. Seitan should have browned edges, chickpeas should feel slightly crisp outside, and tomatoes should begin collapsing and releasing their juices.

While filling roasts, whisk tahini, lemon juice, garlic, and salt in a bowl. Mixture may seize and become very thick after lemon juice is added. This is normal! Whisk in cold water one tablespoon at a time until sauce becomes smooth and pourable.

Combine diced cucumber, parsley, and juice from half a lemon in a small bowl. Add a pinch of salt just before serving so cucumber does not release too much water while it waits.

Warm pitas directly on an oven rack for 2 to 3 minutes or wrap them in a slightly damp paper towel and microwave for about 20 seconds. Warm pitas open more easily and are far less likely to split.

Cut each pita in half, gently open pockets, and fill them with roasted seitan, chickpeas, and vegetables. Add cucumber mixture and drizzle generously with lemon tahini sauce.

Serving Suggestions

Serve with shredded lettuce, olives, pickled onions, hot sauce, or a tomato and cucumber salad. Extra filling can also be served over quinoa or brown rice.

Because seitan contains wheat gluten, use baked tofu or tempeh when preparing this for someone avoiding gluten. Protein totals will vary with any substitution.

These vegetarian high protein high fiber meals prove that meatless dinners can deliver far more than a small salad and hopeful thinking!