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A fresh approach to vegetarian cooking.
August 3rd, 2026
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South Asian spices and pickled shallot flavor this gorgeous tofu and green bean supper.
A Celebration of Plant Proteins
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Jack Bishop
Author, editor, and vegetable enthusiast
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I love reading your emails and learning what’s on your minds. Recently, one of the themes has been protein consumption and plant-based diets. I have received several reader questions asking for creative ways to fold in more protein without meat. Rest assured: I’ve got ideas. Today I’m highlighting three of my favorite recipes that demonstrate very different approaches.
Tofu is an obvious place to start. This
spice-forward tofu dinner with green beans boasts a whopping 41 grams of protein per serving. Start by making a cilantro-lime yogurt sauce and pickling a sliced shallot using pantry ingredients and a microwave. Steam-sauté green beans in a large skillet and set them aside. Next up, sear turmeric-coated tofu in the empty pan. Transfer the tofu to the bowl with beans and cook a blend of cumin, fennel, mustard, fenugreek, and nigella seeds in hot oil to release their flavors and then combine with the tofu and green beans. Layer the yogurt sauce, tofu and beans, and shallots onto a platter and serve with rice or flatbreads. Pretty and delicious.
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Pro Tip: Rather than cutting firm or extra-firm tofu into neat cubes, try tearing it by hand into rough chunks. Those craggy edges translate into more surface area, and that means more browning and more places to grab onto spices and sauces. Drain torn tofu between layers of paper towels and sear in a hot skillet per usual.
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Chickpea Shakshuka pairs two protein-rich ingredients in a comforting meal that delivers 28 grams of protein in every serving. Using jarred roasted red peppers helps keep total prep and cook time to just 30 minutes. Smoked paprika and cumin add a ton of flavor here as does the goat cheese garnish (use feta if you prefer). Serve with crusty bread and a leafy salad.
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Pro Tip: When poaching eggs for shakshuka or huevos rancheros, make divots large enough to hold each cracked egg. Overly shallow indentations can cause the eggs to run into each other. And to help the whites cook faster, spoon a little sauce over their edges before putting the lid on the pan. Soft yolks are lovely. Gooey whites . . . not so much.
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When thinking about protein, many cooks overlook pasta. But
Rigatoni with Marinated Tomatoes and Burrata boasts 29 grams of protein per serving and nothing could be easier. Start by tossing chopped tomatoes with salt, pepper, and sugar. Cook minced garlic in a little olive oil and pour this mixture over the tomatoes to accelerate the softening process. When the pasta is done, drain off the exuded tomato juices and add back a measured amount so that the finished dish isn’t too soupy. Garnish bowls with creamy burrata (more protein), good olive oil, and basil.
As someone who has been writing about food for nearly four decades, I can tell you that everything comes around. Protein, it’s your turn now! Please don’t stress about protein. The key tenets of a healthy diet are really straightforward. Cook at home as much as you can and eat a range of healthy ingredients, including as many plants as possible. You’ve got this.
P.S. Interested in more recipes with a focus on protein?
The Complete High-Protein Cookbook is the test kitchen’s newest cookbook. Yes, many recipes contain meat, but there are plenty of options for vegetarians.
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Vegan for Any Occasion
Start your day right with one of these make-ahead, high-protein breakfasts.
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Overnight Oats
Cooking isn’t an option on most mornings. That’s why soaking oats overnight is such a great idea (use plant-based milk to keep it vegan). Just pull from the fridge, stir to recombine, and garnish as you like.
Maple-cinnamon oats are a classic and so healthy, with 20 grams of protein as well as 15 grams of fiber. Win-win. I’m also partial to the honey-matcha combo—look for those instructions in “Recipe Variations,” located under “Test Kitchen Techniques.”
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Granola
I love granola as long as it’s not loaded with sugar. Tahini and miso provide savory depth in this
easy grain-free granola that packs 10 grams of protein into every serving. This tasty mix of seeds, nuts, and unsweetened flaked coconut is very satisfying. A modest amount of maple syrup adds just enough sweetness.
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