7 Protein-Packed Dinner Recipes That Are Actually Meat-Free

Updated 06/12/18

It took a serious health scare to prompt Jean-Christian Jury, an internationally acclaimed French chef, to try veganism. "After years of working 16-hour days, with no holidays, a poor diet, and very little sleep, I had my first heart failure, and just a few months later, a second one," he says. Since that moment, Jury shifted his approach to cooking, devoting much of his time to researching raw and vegan recipes that are heart-healthy and nutritionally balanced.

"For years, my goal has been to surprise non-vegans with delicious vegan recipes to show that meat isn't necessary for a flavorful and satisfying meal," he says. For that reason, Jury is poised to launch Vegan: The Cookbook, a collection of 450 recipes that proves vegan food isn't just healthy, but it can also be packed with flavor.

Thinking of going meat-free? Here Jury has given us a sneak peek at the best vegan dinner recipes from his new book—one for each day of the week. Consider this your guide to going vegan for seven days.

Monday Caribbean Jerk Chili

Caribbean Jerk Chili
Vegan: The Cookbook

Ingredients:

2 tbsp. olive oil
3 cloves garlic, finely chopped
2 celery stalks, diced
1 onion, diced
1 red bell pepper, diced
2 tsp. Jamaican jerk seasoning or chili sauce
1 cup coconut milk
3 tbsp. tomato purée
1 cup canned red or kidney beans, drained
2 tbsp. fresh lime juice
1 mango, diced
1/2 cup chopped cilantro
Cooked basmati rice, to serve

2 tbsp. olive oil
3 cloves garlic, finely chopped
2 celery stalks, diced
1 onion, diced
1 red bell pepper, diced
2 tsp. Jamaican jerk seasoning or chili sauce
1 cup coconut milk
3 tbsp. tomato purée
1 cup canned red or kidney beans, drained
2 tbsp. fresh lime juice
1 mango, diced
1/2 cup chopped cilantro
Cooked basmati rice, to serve

Directions:

Heat the olive oil in a large saucepan over medium heat. Add the garlic, celery, onion, and bell pepper and sauté for five to six minutes, until the onion is translucent. Add the jerk seasoning or chili sauce and cook for two to three minutes. Stir in the coconut milk, tomato purée, beans, and fresh lime juice, and season to taste with salt and freshly ground black pepper, if needed. Cover the saucepan with a lid, reduce the heat to low, and simmer for 20 minutes, stirring occasionally.

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Tuesday Miso-Glazed Eggplant

Miso-Glazed Eggplant
Vegan: The Cookbook

Ingredients for the Glaze:

4 tbsp. yellow miso
4 tbsp. mirin
4 tbsp. sake
2 tbsp. superfine (caster) sugar

4 tbsp. yellow miso
4 tbsp. mirin
4 tbsp. sake
2 tbsp. superfine (caster) sugar

2 large eggplants
2 tbsp. vegetable oil
1/2 cup sake
1/2 cup vegetable stock (broth)
2 scallions, finely chopped, to garnish
2 tsp. grated fresh ginger, to garnish

Ingredients for the Eggplant:

2 large eggplants
2 tbsp. vegetable oil
1/2 cup sake
1/2 cup vegetable stock (broth)
2 scallions, finely chopped, to garnish
2 tsp. grated fresh ginger, to garnish

Directions:

To make the glaze, use a whisk to mash the ingredients together in a saucepan, ensuring there are no lumps of miso remaining. Bring the sauce to a boil over medium heat, then immediately reduce the heat to heat and simmer, stirring constantly, for eight to nine minutes, until thick. Remove the pan from the stove, cover to keep warm, and set aside. 

To make the eggplant, halve the eggplants lengthwise, then cut a crosshatch pattern into the surface of the exposed flesh, ensuring the knife cuts about three-quarters of the way through the eggplant but does not cut through to the skin. (These cuts will help the glaze penetrate the eggplant during cooking.)

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Wednesday Pizza With Lemons and Brussels Sprouts

Pizza With Lemons and Brussels Sprouts
Vegan: The Cookbook

Ingredients:

9 oz. Brussels sprouts, halved
1 shallot, finely chopped
1 Meyer lemon
9 oz. vegan mozzarella cheese
4 tsp. olive oil
Salt and freshly ground black pepper

9 oz. Brussels sprouts, halved
1 shallot, finely chopped
1 Meyer lemon
9 oz. vegan mozzarella cheese
4 tsp. olive oil
Salt and freshly ground black pepper

Directions:

See Vegan: The Cookbook for the full instructions to make the pizza dough from scratch. To make the topping, using a food processor fitted with an S-blade, pulse the Brussels sprouts and shallot until nicely shredded. Set aside.

Thinly slice the Meyer lemon, then cut each slice in two, removing the seeds as needed. Set aside.

Preheat the broiler (grill) of your oven and arrange a rack in the upper-third section of the oven. Grease a baking sheet with olive oil.

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Thursday Chickpea Curry Burritos

Chickpea Curry Burritos
Vegan: The Cookbook

Ingredients for the Mint-and-Chili Sauce:

2 tbsp. granulated sugar
1 tsp. salt
1 tbsp. chopped fresh ginger
1 small serrano or jalapeno pepper, seeded and chopped
1 clove garlic, finely chopped
3 cups mint, chopped
2 tbsp. rice vinegar or apple cider vinegar

2 tbsp. granulated sugar
1 tsp. salt
1 tbsp. chopped fresh ginger
1 small serrano or jalapeno pepper, seeded and chopped
1 clove garlic, finely chopped
3 cups mint, chopped
2 tbsp. rice vinegar or apple cider vinegar

Ingredients for the Burritos:

3 large cloves garlic, finely chopped
1 tbsp. finely chopped fresh ginger
1 jalapeno pepper, trimmed, seeded, and chopped
1 large onion, chopped
1 tbsp. canola oil
1 1/2 tbsp. curry powder
1 tbsp. ground cumin
1 lb. 2 oz. potatoes, diced
1/2 cup currants or raisins
2 cups canned chickpeas, drained
1 cup frozen peas, defrosted
1/2 cup cilantro, chopped
8 flour tortillas
Salt

Directions:

To make the mint-and-chili sauce, first put the sugar and salt into the bowl of a high-speed blender or mini food processor. With the motor running, drop in the ginger, chili pepper, and garlic, and process until finely chopped. Add the mint and vinegar. Pulse until everything is finely chopped, scraping down the sides of the bowl if needed. Transfer to a small serving bowl and refrigerate until ready to serve.

To make the burritos, use a food processor or high-speed blender to process the garlic, ginger, and jalapeno, pulsing until the mixture is reduced to a paste. Add the onion and pulse until it is coarsely chopped.

Heat the oil in a large nonstick skillet (frying pan). Add the onion mixture and stir-fry over medium heat, stirring constantly for five to six minutes, until light golden. Add the curry powder and cumin and cook, stirring constantly, for about two minutes, until fragrant. Add the potatoes, one and a half cups water, and the currants or raisins, and season to taste with salt. Bring to a simmer, then reduce the heat to low, cover the skillet with a lid, and simmer for about 30 minutes, until the potatoes are tender.

Stir in the chickpeas, peas, and cilantro. Cook for about three to four minutes over medium heat, and adjust the seasoning as necessary.

Meanwhile, gently heat the tortillas in a hot skillet. Wrap them in aluminum foil to keep them warm.

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Friday Hazelnut-and-Bean Burger

Hazelnut-and-Bean Burger
Vegan: The Cookbook

Ingredients for the Burger:

1 1/2 cups hazelnuts or almonds, crushed
1 cup canned tomatoes
1 1/2 cups cooked kidney or pinto beans
2 cups breadcrumbs, plus extra as needed
1 tbsp. tahini
1 tsp. ground cumin
2 tbsp. nutritional yeast
Salt and freshly ground black pepper

1 1/2 cups hazelnuts or almonds, crushed
1 cup canned tomatoes
1 1/2 cups cooked kidney or pinto beans
2 cups breadcrumbs, plus extra as needed
1 tbsp. tahini
1 tsp. ground cumin
2 tbsp. nutritional yeast
Salt and freshly ground black pepper

Ingredients to Serve:

4 burger buns
Lettuce leaves, to garnish
Tomatoes slices, to garnish
Sliced onion, to garnish
Dill pickles, to garnish

Directions:

Preheat the oven to 375ºF.

Using a food processor or high-speed blender, process all burger ingredients to a smooth purée. Divide the mixture into four equal portions and form each into a patty. If the mixture is too wet, add more breadcrumbs. Transfer the patties to a baking sheet and bake for 35 minutes, until well cooked.

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Saturday Crispy Orange-Ginger Tofu

Crispy Orange-Ginger Tofu
Vegan: The Cookbook

Ingredients:

1 lb. 10 1/2 oz. extra-firm tofu
1 cup fresh orange juice
1/3 cup plus 1 1/2 tbsp. cornstarch
2 tbsp. light brown sugar
1 tbsp. tamari or soy sauce
1 tbsp. grated fresh ginger
2 cloves garlic, finely chopped
1 tbsp. finely grated orange zest
2 tbsp. vegetable oil
1 large head of broccoli, broken into florets 
2 scallions, finely chopped, to garnish
1 tbsp. sesame seeds, to garnish
1 tbsp. crushed red chili flakes, to garnish
Cooked basmati or other long-grain rice, to serve

1 lb. 10 1/2 oz. extra-firm tofu
1 cup fresh orange juice
1/3 cup plus 1 1/2 tbsp. cornstarch
2 tbsp. light brown sugar
1 tbsp. tamari or soy sauce
1 tbsp. grated fresh ginger
2 cloves garlic, finely chopped
1 tbsp. finely grated orange zest
2 tbsp. vegetable oil
1 large head of broccoli, broken into florets 
2 scallions, finely chopped, to garnish
1 tbsp. sesame seeds, to garnish
1 tbsp. crushed red chili flakes, to garnish
Cooked basmati or other long-grain rice, to serve

Directions:

Place the tofu in a clean sink and weigh it down with something heavy, such as a cast-iron saucepan, for one to two hours to squeeze out the water and compress the tofu. Pour half of the orange juice into a bowl and stir in one and a half tablespoons of cornstarch until dissolved. Set aside.

Put the remaining orange juice into a small saucepan along with the brown sugar, tamari or soy sauce, ginger, garlic, and orange zest. Bring to a low simmer and cook over medium-low heat for about 15 minutes, until reduced by half.

Stir in the cornstarch mixture until completely blended. Remove the pan from the stove and set aside. Cut the tofu into cubes and roll in the remaining cornstarch to coat.

Coat the bottom of a large skillet (frying pan) with the vegetable oil and set over medium-high heat. Add the tofu cubes and cook over medium heat for five to six minutes on each side, until browned and crispy. Transfer to a plate lined with paper towels to absorb excess oil.

Bring water to a boil in a steamer pan. Place the broccoli in the steamer basket and steam for about 20 minutes, or to your desired tenderness. Return the tofu to the skillet along with the broccoli and sauce. Toss everything to coat.

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Sunday Fruit Curry With Peanuts

Fruit Curry With Peanuts
Vegan: The Cookbook

Ingredients:

2 tbsp. vegetable oil
2 1/2 cups peeled, cored, and chopped tart apples such as Granny Smith
1 cup chopped yellow onion
2 tsp. curry powder
1 1/2 cups raisins
1 1/2 cups chopped dried apricots
1/2 cup roasted peanuts
Salt and freshly ground black pepper
Sticky, Arborio, or Carnaroli rice cooked in coconut milk, to serve

2 tbsp. vegetable oil
2 1/2 cups peeled, cored, and chopped tart apples such as Granny Smith
1 cup chopped yellow onion
2 tsp. curry powder
1 1/2 cups raisins
1 1/2 cups chopped dried apricots
1/2 cup roasted peanuts
Salt and freshly ground black pepper
Sticky, Arborio, or Carnaroli rice cooked in coconut milk, to serve

Directions:

Heat the vegetable oil in a large skillet (frying pan) over medium heat. Add the apple and onion and sauté, stirring frequently, for six to seven minutes, until the onion is translucent. Add the curry powder, two of tablespoons water, raisins, apricots, and peanuts, and season to taste with salt and freshly ground black pepper. Stir well to blend the ingredients together, then bring the mixture to a low simmer and cook for 12 minutes.

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Vegans: What's your go-to weeknight recipe?

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