Healthy vegetarian recipes for every day: 10 dishes with numbers

6. August 2026 ca. 20 Minuten

What to expect in this article

1. The principle behind all ten dishes
2. The nutrients that matter
3. How much you need each day
4. Five weeknight dishes
5. Five dishes to prepare ahead
6. How to improve iron absorption
7. Whether a blood test is part of this
8. What this list cannot do
9. What matters in the end
Frequently asked questions
Sources

The principle behind all ten dishes

Vegetarian cooking isn’t difficult. Cooking vegetarian meals with the right protein quality takes a decision - and it can be summed up in one sentence.

The reason is complementarity: grains are low in lysine, threonine and tryptophan, but rich in methionine - the opposite is true of legumes. Together, they provide what each lacks on its own. This is nothing new; it is the principle behind lentil stew with bread and chili with beans and corn.

The BZfE names the same pairings in everyday terms: potatoes with eggs, milk with grains - preferably whole grains - or legumes with grains, such as lentil stew with a slice of whole-grain bread. Each of the ten dishes in this article follows one of these patterns.

The DGE also recommends how often legumes should be on the table: at least once a week, plus a small handful of nuts every day. A ready-to-eat serving of legumes is 125 grams - the portion size used throughout this article.

The nutrients that matter

The following overview shows the ingredients that appear repeatedly in this collection, along with serving sizes and substantiated values. Pay attention to the “Reference” column: the difference between raw and cooked legumes is significant.

Iron, protein, and zinc values: German Nutrition Society (DGE), FAQs on iron, protein, and zinc, 2025, based on DGExpert data. Values for golden millet: Federal Center for Nutrition (BZfE), 2024. Protein content of legumes in general: BZfE, 2025. Where “no value” appears, the cited sources do not provide a substantiated figure—this article does not include estimates.

How much you need per day

To put the serving values in the recipes into context, here are the reference values to compare them against.

Source: German Nutrition Society (DGE), Reference Values for Nutrient Intake, reference values established in 2017 (protein), 2023 (iron), and 2025 (fiber). In grams, the protein guideline is 57 g for men and 48 g for women aged 19 to under 51.

Compare the 16 milligrams of iron with the recipe values below, and the scale becomes tangible. A single dish provides between 3 and 9 milligrams, depending on the ingredients—two to three such meals a day would theoretically meet your needs.

Five Dishes for Weeknight Dinners

These five take little prep and can be on the table in a reasonable amount of time after work. The time estimates are based on the editorial team’s experience; the nutritional values come from the sources cited.

1. Lentil Bolognese with Whole-Grain Pasta

Simmer red lentils with strained tomatoes, onion, garlic, and carrot, and serve with whole-grain pasta. A textbook example of combining grains and legumes—and the dish most people start with when changing their diet.

Preparation: approx. 25 minutes (editorial estimate)  ·  Iron: 3.3 mg from 125 g of cooked lentils plus 1.6 mg from 125 g of cooked whole-grain pasta = 4.9 mg  ·  Protein: around 11 g plus around 7.5 g = about 18 g  ·  For whom: beginners and anyone looking for a consistent weekly routine.

2. Millet Pan with Spinach and Lemon

Let the golden millet absorb the liquid, add the spinach, and season with lemon juice. The iron leader in this collection—according to the BZfE, golden millet has the highest iron content of any grain, at 6.9 milligrams per 100 grams.

Preparation: approx. 20 minutes (editorial estimate)  ·  Iron: 6.9 mg from 100 g of golden millet plus 2.2 mg from 60 g of cooked spinach = 9.1 mg  ·  Protein: 11 g from the millet; no substantiated figure is available for spinach  ·  For whom: anyone with an increased iron requirement. The lemon juice isn’t a decorative touch here—it provides the vitamin C.

3. Chili sin Carne with Kidney Beans and Bell Pepper

Kidney beans, corn, red bell pepper, tomatoes, and spices. The BZfE cites this exact combination as an example of legumes with grains—the corn provides the grain component here.

Preparation: approx. 30 minutes (editorial estimate)  ·  Iron: 3.3 mg from 125 g of kidney beans plus 0.6 mg from 100 g of red bell pepper = 3.9 mg  ·  Protein: no individual value for kidney beans in the tables used; the BZfE gives a general figure of 5 to 11 percent for legumes  ·  For whom: anyone who cooks in large batches—it often tastes even better reheated.

4. Chanterelles on Whole-Grain Bread with a Fried Egg

Chanterelles cooked in a pan, served with toasted whole-grain bread and an egg. A dinner that looks more impressive than the effort it takes—and one of the richest in iron on this list.

Preparation: approx. 15 minutes (editorial estimate)  ·  Iron: 2.9 mg from 50 g of chanterelles plus 2.0 mg from 100 g of whole-grain bread plus 1.1 mg from one egg (60 g) = 6.0 mg  ·  Protein: 7 g from 100 g of whole-grain bread plus around 7 g from the egg = about 14 g  ·  For whom: anyone short on time and not in the mood to deal with pots in the evening. Not vegan.

5. Tofu and Vegetable Stir-Fry with Broccoli

Sear the tofu, add the broccoli and bell pepper, and season with soy sauce and sesame oil. At 16 grams of protein per 100 grams, tofu is the highest-protein purely plant-based ingredient in this collection.

Preparation: approx. 20 minutes (editorial estimate)  ·  Iron: 0.6 mg from 100 g red bell pepper; no iron value for tofu or broccoli is available in the sources used  ·  Protein: 16 g from 100 g cooked tofu  ·  For whom: Anyone who needs a vegan option. 200 g cooked broccoli provides an additional 174 mg of calcium.

Five Make-Ahead Dishes

These five dishes can be prepared on the weekend or the night before and keep well. The same applies here: times are editorial estimates; nutritional values are documented.

6. Chickpea Curry with Whole-Grain Rice

Chickpeas with coconut milk, tomatoes, and curry spices, served with whole-grain rice. The same basic formula again—and a dish that usually tastes better on the second day.

Preparation: approx. 30 minutes (editorial estimate)  ·  Iron: 1.8 mg from 60 g chickpeas plus 2.2 mg from 180 g cooked whole-grain rice = 4.0 mg  ·  Protein: no individual value for chickpeas in the tables used  ·  For whom: Meal prep. 125 g canned chickpeas also provide 3.0 g of fiber.

7. Whole-Grain Bread with Hummus and Bell Pepper Strips

Hummus made with chickpeas, lemon, and tahini, served with whole-grain bread and raw bell pepper. The BZfE cites exactly this combination as an example: whole-grain bread with hummus.

Preparation: approx. 10 minutes (editorial estimate)  ·  Iron: 2.0 mg from 100 g whole-grain bread plus 1.8 mg from 60 g chickpeas plus 0.6 mg from 100 g red bell pepper = 4.4 mg  ·  Protein: 7 g from 100 g whole-grain bread  ·  For whom: The office and lunchbox. No nutritional value for tahini is available in the sources used.

8. Quinoa Salad with Sunflower Seeds and Bell Pepper

Cooked quinoa with raw bell pepper strips, sunflower seeds, parsley, and lemon dressing. Just as good cold as lukewarm.

Preparation: approx. 20 minutes (editorial estimate)  ·  Iron: 0.9 mg from 100 g cooked quinoa plus 1.4 mg from 25 g sunflower seeds plus 0.6 mg from 100 g red bell pepper plus 0.7 mg from 20 g parsley = 3.6 mg  ·  Protein: no documented value for quinoa in the tables used  ·  For whom: Take it along. The sunflower seeds also provide 1.44 mg of zinc.

9. Kale and Potato Casserole with Gouda

Layer kale with potato slices and bake with grated Gouda on top. The calcium-rich dish in this collection—and one that freezes well in portions.

Preparation: about 50 minutes including baking time (editorial estimate)  ·  Calcium: 358 mg from 200 g of cooked kale plus 287 mg from 30 g of Gouda = 645 mg, or around two-thirds of the daily reference value of 1,000 mg  ·  Protein: 9 g from 30 g of Gouda  ·  Who it’s for: the cold season. The sources used do not provide an iron value for kale.

10. Overnight Oats with Quark, Flaxseed, and Berries

Soak rolled oats in milk overnight, then add quark, flaxseed, and berries in the morning. This breakfast reflects the milk-and-grain combination from the BZfE—and follows the vitamin C rule, too.

Preparation: 5 minutes the night before (editorial estimate)  ·  Iron: 2.9 mg from 65 g of rolled oats plus 0.6 mg from 60 g of raspberries = 3.5 mg  ·  Protein: 8 g from 60 g of rolled oats plus 21 g from 150 g of quark = about 29 g – the highest protein value in this collection  ·  Who it’s for: anyone who doesn’t have time in the morning. 15 g of flaxseed provide 3.4 g of fiber.

How to improve iron absorption

The figures in the recipes describe what’s on the plate—not what the body absorbs. And with iron, the difference is substantial.

The Verbraucherzentrale quantifies this difference: more than 20 percent of iron from animal-based foods is absorbed, compared with barely more than 5 percent from plant-based foods. That’s exactly why the DGE reference value for women before menopause is 16 milligrams, not 5.

What helps

Vitamin C is the most effective lever. The DGE recommends eating vitamin C-rich foods such as potatoes, bell peppers, blackcurrants, broccoli, citrus fruits, and cabbage with meals. That’s why bell peppers, lemon, or berries appear so often in this collection.

Preparation also plays a role. According to the DGE, the inhibitory effect of phytates from whole grains and legumes can be reduced using suitable methods, including grinding, soaking, and fermenting. So anyone who soaks dried legumes overnight is doing more than just shortening the cooking time.

What hinders it

The best-known inhibitor is right beside many people’s plates. According to the DGE, polyphenols are found in black tea, coffee and red wine, for example, and can inhibit iron absorption – which is why it recommends avoiding coffee or black tea during meals and shortly before or after them.

This may be the most practical takeaway from this article: coffee with lentil stew costs you more iron than the bell pepper adds. Leaving half an hour between them makes a bigger difference than adding another ingredient.

Whether a blood test belongs in the picture here

Let’s be clear from the outset: No one needs a test to enjoy good vegetarian recipes. The dishes above work perfectly well without any testing, and if you eat a varied diet, there’s nothing you need to do about it.

Testing only becomes relevant when you ask a different question – namely, whether the numbers add up over several months. For vegetarian diets, the BZfE lists iodine, omega-3 fatty acids, vitamin B12 and protein as nutrients that require particular attention; the DGE also lists vitamins A, B2 and D, as well as calcium, iron, zinc and selenium.

All pricing and performance information is current as of August 5, 2026. Prices and features may change; the relevant product page is always authoritative.

What this list can’t do

The first limitation is already apparent in the recipes: The cited institutions don’t provide reliable nutritional values for several commonly used ingredients. Tahini, cashews, quinoa protein, broccoli iron, kale iron—in each case, this article says “no value available” instead of giving a number.

That’s unsatisfying, but it’s more honest than the alternative. There are figures for all these ingredients circulating online, usually with no verifiable source. They have no place in an article that promises sourced values.

The second limitation concerns serving sizes. All values are based on the stated weight, which doesn’t necessarily match what ends up on your plate. Eat twice as much and you get twice the values; eat half as much and you get correspondingly less.

And the third: Whether legumes and grains are raw or cooked makes a considerable difference. Cooked lentils contain 9 grams of protein per 100 grams, while dry lentils contain considerably more—because they have no water in them. Comparing two tables without checking this detail inevitably leads you astray.

What matters in the end

Ten dishes, one principle: grains plus legumes, with a little vitamin C. That covers the part that really matters for a vegetarian diet—the rest is a matter of taste.

What’s remarkable is how little effort it takes. The DGE recommends at least one serving of legumes per week and a small handful of nuts each day. If you make two of the ten dishes a regular part of your week, you’re already exceeding that.

Your concrete next step: Pick one dish from each of the two groups—one for after work and one to prep ahead—and add them to your shopping list this week. And if you drink coffee, leave half an hour between your cup and your meal. It costs nothing and does more for your iron levels than any extra ingredient.

Frequently asked questions

Sources

1. German Nutrition Society (DGE): Iron FAQ, as of 2025, data based on DGExpert — dge.de
2. German Nutrition Society (DGE): FAQ on protein and essential amino acids, and FAQs on zinc, calcium, and fiber, as of 2025 — dge.de
3. German Nutrition Society (DGE): Reference Values for Nutrient Intake and DGE recommendations on legumes and nuts — dge.de
4. Federal Center for Nutrition (BZfE): Millet ABC (2024), Proteins (2026), Legumes: Health and the Environment (2025), and Vegetarian Diet (2026) — bzfe.de
5. Consumer Advice Center: Iron - quality, not quantity, is the question, as of 2026 — verbraucherzentrale.de

All iron values per serving, as well as the statements on vitamin C, phytates, polyphenols, and suitable preparation methods, come from source [1]. The protein values for lentils, rolled oats, whole-grain pasta, whole-grain bread, tofu, eggs, and Emmental cheese, the quote on combining grains with legumes, and the zinc, calcium, and fiber values come from source [2]. The reference values for iron, protein, and fiber, the recommendation to eat at least one serving of legumes per week, and the serving size of 125 grams come from source [3]. The values for gold millet, the protein figures for quark and Gouda, the range of 5 to 11 percent for legumes, the combination examples, and the nutrients to consider in a vegetarian diet come from source [4]. The figure for an absorption rate of over 20 percent versus barely more than 5 percent comes from source [5]. Preparation times are editorial estimates based on experience and are identified as such in the text. None of the five sources provides a substantiated value for sesame paste, cashews, quinoa protein, iron in broccoli or kale, or the protein content of chickpeas, beans, and spinach; the article deliberately does not provide figures for these items. Product information comes from the mybody®x product pages, accessed on August 5, 2026.