- Healthy Eating
- Budget Cooking Guide
- Thrifty
By
Jessica Ball, M.S., RD
Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes.
EatingWell's Editorial Guidelines
Published on May 14, 2023
Reviewed by Dietitian
Maria Laura Haddad-Garcia
Reviewed by DietitianMaria Laura Haddad-Garcia
Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.
EatingWell's Editorial Guidelines
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Protein is a trending nutrient, and this is for a good reason. Meeting your protein needs consistently can lead to a slew of benefits like healthy digestion, improved muscle function, better bone density, healthier skin and more. Variety is best when it comes to protein sources in your eating pattern. And a high-protein meal doesn't have to include meat, which typically comes at a higher price point. Eating plant-based can help your wallet and health, even if it's just a few times a week. These vegetarian recipes boast at least 15 grams of protein per serving, thanks to ingredients like beans, eggs, cheese and whole grains. Not only are these recipes filling, thanks to their protein content, but they're also delicious and versatile. I like to make a big batch of our Easy Vegetarian Chili to eat as-is or over-baked potatoes—plus, it freezes pretty well. And our Smothered Black Soybean Burgers and Creamy Mushroom & Spinach Pasta are so flavorful and hearty that I hardly notice they don't have any meat. Try these recipes, and for more budget- and beginner-friendly cooking tips and tricks, check out Thrifty.
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Frittata with Asparagus, Leek & Ricotta
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Serve this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go.
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Easy Vegetarian Chili
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Canned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit--sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeños are all tasty choices.
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Black Bean Fajita Skillet
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You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.
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Chickpea Salad Sandwich
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This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.
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Smothered Black Soybean Burgers
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These flavor-packed burgers get tang from kimchi, umami from soy or fish sauce and heat from gochugaru. Topped with caramelized onions and slaw, they're super-satisfying.
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Vegan Shepherd's Pie
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Lentils take the place of ground meat and vegan butter adds creaminess to the mashed potatoes in this easy vegan shepherd's pie recipe. If you want to cut down on the cooking time, use precooked lentils and omit most of the vegetable broth, adding some in only if the mixture seems dry.
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Cheesy Marinara Beans
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This ooey-gooey dish has baked-pasta vibes but features protein-packed beans instead of noodles. Look for dried corona beans, a larger, creamy white bean, at natural-foods stores or online. Cannellini are a good substitute. Serve with a green salad and toasted baguette.
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Instant Pot Lentil Soup
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This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.
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Cheesy Black Bean & Quinoa Skillet Casserole
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This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.
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Creamy Mushroom & Spinach Pasta
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Make this creamy mushroom and spinach pasta for an easy, healthy dinner. Be sure to save some of the pasta-cooking water as it helps the sauce emulsify.
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Black Bean-Quinoa Bowl
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This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
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3-Ingredient Bell Pepper & Cheese Egg Cups
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Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.
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Spinach & Mushroom Quiche
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This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.
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