MEAT FREE Monday! 6 Protein Packed Vegetarian Recipes Women are Raving About

Do you love a delicious MEAT FREE Monday?  Then we have 6 delicious and healthy protein packed Vegetarian recipes just for you. 

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Vegetarian Frittata 27g protein

Serves 4

INGREDIENTS
• 8 large eggs
• 1/4 cup (60ml) milk (dairy or plant-based)
• 1 tbsp olive oil
• 1 onion, chopped
• 1 red capsicum, diced
• 1 zucchini, diced
• 100g spinach, chopped
• 100g cherry tomatoes, halved
• 100g feta cheese, crumbled (dairy or plant-based alternative)
• Salt and pepper to taste
• Fresh basil, chopped (for garnish)

METHOD

Preheat the oven to 180°C (350°F).
In a large bowl, whisk together the eggs and milk. Season with salt and pepper.
Heat olive oil in an oven-safe skillet over medium heat.

Add the onion and cook until translucent. Add the red capsicum and zucchini, cooking until they begin to soften, about 5 minutes. Stir in the spinach and cook until wilted.

Pour the egg mixture over the vegetables in the skillet. Sprinkle the cherry tomatoes and crumbled feta cheese evenly over the top.

Cook on the stovetop for a few minutes until the edges start to set.
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and slightly golden on top. Garnish with fresh basil before serving

CALORIES + MACRO NUTRIENTS
FIBRE 4g
CAL 550
PROTEIN 27g
FAT 42g
CARBS 15g

Benefits

Eggs provide high-quality protein and essential nutrients like choline, supporting brain and muscle health. Spinach is packed with iron, which is crucial for blood health, and vitamins A and K, which support vision and bone health.

Cherry Tomatoes provide lycopene, an antioxidant that supports heart health and has anti-cancer properties, and vitamin C for immune support.

Feta cheese adds calcium and additional protein, supporting bone health. 

Black Bean Stuffed Sweet Potato 10g protein

Seves 2

Ingredients

• 1 sweet potato, halved lengthways and pricked with a fork
• 1 cup black beans, drained
• 2 tbsp hummus
• 2 tbsp water
• 1 spring onion, chopped

Method

1. Place the sweet potato in a steaming basket over boiling water. Steam for 25 minutes or until cooked through.
2. Carefully remove the sweet potatoes and use a fork to create a space for the black beans in the potato's flesh. Spoon the black beans into the sweet potato.
3. Mix the hummus and water to make a dressing. Drizzle this over the sweet potato. Garnish with the green onion, and enjoy!

Benefits

This recipe is rich in dietary fibre, which is essential for a healthy digestive system. The black beans and sweet potato provide a good source of fibre that can help to maintain bowel health, control blood sugar levels, and aid in achieving a healthy weight.

Nutritional value per Serve

• Kcal 207
• Fat 3g
• Carbs 36g
• Fibre 10g
• Protein 10g

Hummus mushroom and spinach wrap 12g protein

Serves 1

Ingredients

• 1 tsp olive oil
• 1 cup mushrooms
• 1/2 cup baby spinach
• Salt and pepper
• 1/4 cup hummus
• 1 whole wheat wrap

Method

1. Heat the oil in a pan over medium-high heat. Add the mushrooms and sauté for about five minutes or until browned. Add the spinach, salt, and pepper. Stir and cook for another two minutes.
2. Spread the hummus onto the tortilla. Top with the mushroom mixture and roll tightly into a wrap, tucking in the sides.
3. Toast the wrap in a panini press for two to three minutes, or in a pan on the stovetop.

Benefits

This recipe includes ingredients like extra virgin olive oil, whole wheat tortilla, and hummus which are known to be good for heart health. These ingredients contain monounsaturated fats which are beneficial for maintaining healthy cholesterol levels.

Additionally, the fibre content from the whole-wheat tortilla and mushrooms can help in managing blood pressure and reducing the risk of heart disease.

High in vitamin K and calcium as well as vitamins C, A, selenium this wrap will feed you and your thyroid to stay in balance.

Nutritional value Per serve

Kcal 337

Fat 20g

Carbs 32g

Fibre 9g

Protein 12g

Homemade baked beans over 19g protein

Serves 2

INGREDIENTS
• Extra virgin olive oil spray
• 400g canned cannellini beans, rinsed and drained
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon chilli flakes
• 1 large garlic clove, minced
• 1 small brown onion, diced
• 200g cherry tomatoes, halved
• 400g can crushed tomatoes
• 1 cup baby spinach
• Salt & pepper
• 2 slices Gluten Free bread – Helga’s mixed grain

METHOD

1. Place a small pot over medium heat, spray with EVOO. Add in onion, garlic and spices.
2. Cook until onion softens and becomes translucent.
3. Add cherry tomatoes and cook until softened slightly. Add beans and crushed tomatoes, simmering for 10 minutes until thickened.
4. Remove pot from the heat, add the baby spinach, stir through until just wilted.
5. Serve with gluten free toast or as is.
6. Lasts in the fridge up to 4 days or can be frozen.

Benefits
Cannellini beans are a fantastic source of plant-based protein and fibre, supporting digestive health and keeping you full longer.

Cherry tomatoes are rich in lycopene, an antioxidant that promotes heart health. With added spinach for Vitamins A, K and folate (B9).

CALORIES + MACRO NUTRIENTS PER SERVE
CAL 369
PROTEIN 19.2g
FIBRE 22.6g
CARBS 47.8g
FAT 5g

Black Bean Stuffed Capsicums 8g protein

Serves 2

Ingredients

• 1 cup black beans, drained
• 2 tbsp. sweet corn kernels
• 1 chilli, sliced
• 2 capsicums, tops sliced off and seeds removed
• 2 tbsp. hummus
• 2 tbsp. salsa
• 2 tbsp. water
• 1 spring onion, chopped
• 1 avocado, halved

Method

1. Mix the black beans, corn and chilli together in a small bowl.
2. Spoon the black bean mix into the capsicums.
3. Bake in the oven at 180C for 20 minutes or until capsicums have softened.
4. Mix the hummus, salsa and water to make a dressing. Drizzle this over capsicums. Garnish with the spring onion, and serve with half an avo each.

Benefits

This recipe is rich in dietary fibre, which is essential for a healthy digestive system. The black beans and capsicums provide a good source of fibre that can help to maintain bowel health, control blood sugar levels, and aid in achieving a healthy weight. Black beans are high in fibre which can help lower LDL cholesterol and are low in saturated fats.

Nutritional value per Serve

• Kcal 286
• Fat 14.5g
• Carbs 32g
• Fibre 11g
• Protein 8.6g

Vegetarian Lasagne 25g protein

• 200g lasagne sheets
• 1 zucchini, sliced
• 1 eggplant, sliced
• 1 capsicum, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 400g tomato sauce
• 200g ricotta cheese
• 50g mozzarella cheese, shredded
• 1 tbsp olive oil

• Preheat oven to 180°C (350°F).
• In a pan, heat olive oil and sauté onion and garlic until translucent.
• Add zucchini, eggplant, and capsicum, cook until tender.
• Layer lasagne sheets, vegetables, tomato sauce, and ricotta cheese in a baking dish.
• Top with shredded mozzarella cheese.
• Bake for 30-35 minutes until cheese is melted and bubbly.

• Calories: 500
• Protein: 25g
• Carbs: 60g
• Fat: 15g
• Fibre: 10g

• Complete Protein from Ricotta and Mozzarella Cheese: Ricotta and mozzarella cheese provide high-quality protein, supporting muscle health and repair.
• Vitamins and Minerals from Vegetables: Zucchini, eggplant, and capsicum are rich in vitamins A, C, and K, supporting immune function, reducing inflammation, and promoting skin and eye health.
• Whole Grains from Lasagne Sheets: Whole grain lasagne sheets provide sustained energy and support healthy digestion.

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