Most people picture meatless meals as a bowl of leafy salad. For us, it's an oyster mushroom goulash, tomato rice with smoked tofu or plant-based ćevapčići that nobody at the table can tell apart from the real thing. In the studio we build them on tofu, lentils and chickpeas, ingredients that replace the protein without losing any flavour. You'll find ten of those meals below, each with real macros straight from the studio.
Ćevapčići where lentils and tofu stand in for the meat
The Plant-based ćevapčići with pea and potato mash have 582 kcal and 27 g P. The base is a mix of red lentils, smoked tofu and oats. The green mash underneath isn't just colour on the plate: the peas add fibre and a gently sweet flavour, and they only go into the pot for the last three to five minutes of the potatoes' cooking time.
A tip straight from the recipe in the studio: A coarser, more textured mixture makes sure the ćevapčići are juicy inside and firm outside after baking. If you blended the mixture completely smooth into a paste, the rolls would be dense and rubbery once baked.
Three filling meatless meals for the pan and the pot
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| “Miso” peanut noodles with tofu | 595 | 28 g P | 20 min |
| Fried rice with tofu and vegetables | 404 | 24 g P | 35 min |
| Oyster mushroom goulash with potatoes, tofu and beans | 573 | 38 g P | 30 min |
The peanut noodles are ready in twenty minutes; all you need to do is fry the tofu properly until golden, and you don't even need the fermented paste. The oyster mushroom goulash actually tastes better the next day, once the spices and stock have had time to come together, so it's ideal for a lunchbox too. You'll find similarly hearty meals with plenty of protein in our guide to protein in your diet.
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A chickpea curry and two tofu dishes for when you want bolder flavours
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Velvety butter chickpea curry with basmati rice | 686 | 27 g P | 25 min |
| Juicy tomato rice with smoked tofu | 547 | 36 g P | 35 min |
| Green soup with smoked tofu | 501 | 36 g P | 30 min |
The butter chickpea curry only gets its silkiness once it's off the heat, when you stir in the Greek yoghurt; on the heat it would split. In the tomato rice, the smoked tofu is fried golden in a pan and only stirred in at the end. In the green soup, the tofu is baked on a tray in the oven until crispy and goes on top just before serving.
Three meals that surprise you with flavour and how filling they are
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Hearty minestrone with tofu | 429 | 33 g P | 35 min |
| Lentil and mushroom ragù with pasta | 578 | 47 g P | 35 min |
| Italian tofu couscous salad | 527 | 27 g P | 25 min |
Minestrone only needs patience at the start: the onion, carrot and celery have to sauté slowly for at least eight minutes, otherwise the soup tastes watery. The lentil and mushroom ragù also works as a bridge to our other lentil recipes; you'll find more of them in our red lentil soup.
Frequently asked questions
Are meatless meals automatically low in calories?
No, as you can see in the tables above. Tofu, lentils and chickpeas carry a decent amount of protein and calories; how filling a meal is doesn't depend on meat, but on what's on the plate.
Can you cook tofu so it doesn't taste “rubbery”?
Yes, the key is to leave it in the pan without stirring until it turns golden. Stirring too early is why tofu falls apart and ends up rubbery.
What can replace meat in a thick sauce or ragù?
A combination of lentils, mushrooms and pulses works best, giving you both texture and flavour. In the lentil and mushroom ragù, together with seitan, it does the job of the minced meat in the classic recipe.
Are meatless meals suitable for kids?
Most of them, yes, especially the rice and pasta dishes without much heat. We'd recommend tasting the curry and the peanut noodles before serving, as their flavours are bolder.
How can you tell lentils or chickpeas are cooked properly?
You can easily squash one between your fingers, but it doesn't fall apart on its own. Overcooked pulses lose their texture and the dish turns mushy.
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