If you’re looking for a quick, flavorful, protein-packed dinner that doesn’t involve 14 dishes in your sink, this High-Protein One-Pot Veggie Rice is about to be your new favorite.
Think cozy Indian-inspired spices, hearty vegetables, fluffy rice, and chewy, meaty soy curls all cooked together in one big pot. You get a balanced, satisfying, and absolutely delicious dish you can prep once and eat all week. This is the kind of weeknight meal that feels like a hug. And it’s vegan, budget-friendly, meal-prep approved, and perfect for feeding a crowd or just stocking your fridge with real, filling food.
Why This One-Pot Veggie Rice Has Been On Repeat in My Kitchen
Every once in a while, I stumble into a recipe that wasn’t planned—it just happened. A little of this, a pinch of that, and suddenly I’m standing over the stove thinking, “Wait… this slaps.”
That’s how this one-pot veggie rice came to life. And now? It’s in my weekly rotation. Here’s why:
One pot = one less reason to skip cooking
This dish understands the assignment: it feeds you well and keeps your kitchen sink empty(ish). No sauté pans, rice cookers, or extra strainers required—just one big pot and you’re in business.
It’s high-protein (but doesn’t scream “gym food”)
Between the soy curls and rice, you’re getting a complete protein situation without needing to add protein powder to your dinner (because no). It’s filling in that “I actually feel satisfied” way.
Clean-out-the-fridge
Got leftover veggies? In they go. Don’t have soy curls? Sub chickpeas. Want to throw in frozen peas or spinach? Do it. This rice doesn’t judge—it adapts.
Makes the BEST leftovers
Let it sit overnight and the flavors only get better. It also reheats beautifully and doesn’t go mushy, so you can batch-cook it Sunday and still look forward to Thursday’s lunch.
Ingredients You’ll Need to make One-Pot Veggie Rice
Here’s what you’ll need to make this one-pot rice dish:
1 medium onion, finely chopped
1 inch fresh ginger, minced
1/2 cup tomato sauce (or 2 fresh tomatoes, finely chopped)
3/4 cup soy granules or 1 cup soy curls, rehydrated and drained
1 cup uncooked rice (basmati or any long grain)
1 tsp salt, or to taste
1.5 tsp garam masala (or your favorite spice blend)
1 medium potato, diced small
1 medium carrot, chopped
Fresh cilantro, chopped, for garnish
Juice of 1/2 lemon
1 tbsp oil (for sautéing)
How to Make One-Pot Veggie Rice
Step 1: Rehydrate Your Soy
Place soy granules or curls in a bowl and cover with hot water. Let sit for 10-15 minutes, then drain and squeeze out excess water.
Step 2: Sauté the Base
In a large pot or deep pan, heat oil over medium heat. Add chopped onion and sauté until golden. Then sprinkle in the salt and add minced ginger.
Step 3: Add the Veggies
Stir in the diced potatoes and carrots. Cook for 8-10 minutes, stirring occasionally, until they begin to brown and soften.
Step 4: Add Tomatoes & Spices
Mix in tomato sauce (or chopped tomatoes) and garam masala. Let it simmer for 2–3 minutes to blend the flavors.
Option 2: Add uncooked rice + 2 cups water, cover, and simmer on low until the rice is fully cooked and water is absorbed (about 10-15 minutes).
Step 6: Finish It Off
Fluff the rice, squeeze in fresh lemon juice, and garnish with chopped cilantro.
How to Serve One-Pot Veggie Rice
Serve this high-protein rice hot and fresh with:
A dollop of unsweetened soy yogurt
A crisp side salad
Pickled onions or mango chutney
This dish is hearty enough to stand alone, but easy to dress up.
How to Store One-Pot Veggie Rice
Let it cool completely before storing:
Fridge: Keeps well for 4-5 days in an airtight container.
Freezer: Freeze for up to 1 month. Reheat with a splash of water to bring it back to life.
Recipe Variations & Substitutions for this One-Pot Veggie Rice
Add peas, bell peppers, or spinach for more veggies
Swap soy curls for chickpeas or tofu crumbles if you don’t have them
Use quinoa or millet for a gluten-free or grain-free version
Spice it up with chili powder, smoked paprika, or garlicky seasoning
This One-Pot High-Protein Veggie Rice is proof that eating well doesn’t need to be complicated. It’s full of flavor, texture, plant-based protein, and love, and it only dirties one pot.
If you make it, tag me @beextravegant, I want to see how you customize it!
This cozy, high-protein one-pot rice dish is made with hearty vegetables, warming spices, and chewy TVP granules for a satisfying plant-based meal. Packed with flavor and protein, it's budget-friendly, meal-prep approved, and endlessly customizable. Vegan, comforting, and perfect for busy weeknights.
Course Dinner, Lunch
Cuisine Indian-inspired, plant-based, Vegan
Keyword easy vegan meal prep, vegan protein rice bowl
Prep Time 10 minutesminutes
Cook Time 30 minutesminutes
Servings 4
Calories 278kcal
Ingredients
1tbspoilolive or neutral
1medium onionfinely chopped
1inchfresh gingerminced
1medium potatodiced small
1large carrotchopped small
1tspsaltadjust to taste
1cupuncooked long-grain ricebasmati recommended
1/2cuptomato sauceor 2 medium tomatoes, chopped
1cupsoy granules or 1.5 cups soy curlsrehydrated and squeezed dry
2tspgaram masalaor your favorite spice blend
Juice of 1/2 lemon
2tbspchopped fresh cilantro
Optional Toppings:
Dollop of plant-based yogurt
Extra cilantro or green chili
Side salad or pickle
Instructions
Place your soy granules or soy curls in a medium bowl and cover them with hot water, just enough to fully submerge them. Let them sit and soak for about 10-15 minutes. They’ll absorb the water and become soft and meaty in texture. Once they’re plump, drain them well and use your hands or the back of a spoon to squeeze out any excess water.
In a large pot or deep sauté pan, heat 1 tablespoon of oil over medium heat. Once the oil is hot, add the finely chopped onion. Sauté the onion, stirring occasionally, for about 6–8 minutes until it turns golden and starts to caramelize slightly around the edges.
Stir in the minced ginger and let it cook with the onion for about 30s until fragrant. Then, add the chopped potato and carrot. Mix everything well so the vegetables are coated in the onion-ginger mixture. Cover the pot partially and let the veggies cook for around 10 minutes, stirring occasionally. You want the potatoes to begin softening and get slightly browned on the edges. If they’re sticking to the bottom of the pot or browning too fast, lower the heat and add a tablespoon of water.
Once the vegetables are tender and golden, stir in the tomato sauce or chopped tomatoes. Cook this mixture for another 2-3 minutes until the tomato starts to break down and mix smoothly into the veggies. Then, sprinkle in the garam masala (or your favorite spice blend).
Now add the drained soy curls or granules to the pot along with 1 cup of uncooked rice. Mix everything so the rice and soy are evenly coated with the spiced veggie-tomato mixture. Then, pour in 2 cups of water and stir once more to combine.
Bring the whole mixture to a gentle boil over medium-high heat. Once it starts bubbling, lower the heat to low, cover the pot tightly with a lid, and let it simmer for 10-15 minutes. Avoid lifting the lid while it cooks, this traps the steam and helps the rice cook evenly. After 15 minutes, lift the lid and check the rice. If the water is fully absorbed and the rice is tender, you’re good to go. If the rice is still a bit firm or you see water at the bottom, cover and cook for 3-5 more minutes.
Once the rice is fully cooked, turn off the heat and let it sit covered for another 5 minutes to steam, this makes it fluffier. Then gently fluff the rice with a fork. Squeeze in the juice of half a lemon for brightness and freshness, and stir in chopped cilantro. Taste and adjust salt or lemon juice if needed.
Serve your one-pot rice hot, ideally with a dollop of unsweetened soy yogurt or a crunchy side salad for contrast.
Notes: If you are storing this for meal prep, let it cool fully before transferring to airtight containers. It keeps well in the fridge for 4-5 days and reheats beautifully just add a splash of water before reheating to loosen it back up. You can also store it in the freezer for up to 3 months.