Protein is a vital nutrient that supports muscle repair, immune function and overall health. While animal-based proteins like meat, dairy, and eggs are common sources, many people are seeking plant-based alternatives, whether for health reasons, environmental concerns, or dietary preferences.
Plant-based proteins have several benefits:
- They’re often lower in saturated fats and cholesterol, while being rich in fibre, vitamins, and minerals.
- Plant proteins typically have a smaller environmental footprint compared to animal-based proteins.
- Incorporating plant-based proteins can add variety and interesting flavours to your meals.
Here are some great plant-based protein options and how to include them in your diet:
- Legumes (e.g. Lentils, chickpeas, black beans and kidney beans.)
- Lentils, for example, provide about 18 grams of protein per cooked cup.
- Add to soups, stews, or salads, or make dishes like hummus or bean burgers.
Tofu, Tempeh, and Edamame
Derived from soybeans, these foods are versatile and rich in protein. Tofu provides 10 grams of protein per half cup; tempeh contains about 15 grams.
Use tofu in stir-fries, scramble it as an egg alternative, or marinate and bake it. Tempeh is great for sandwiches or sautéed with vegetables.
Quinoa and other grains (e.g. farro and barley.)
Quinoa contains 8 grams per cooked cup and is a complete protein.
Use as a base for salads, bowls, or as a rice substitute.
Nuts and seeds (e.g. Almonds, chia seeds, flaxseeds and sunflower seeds.)
Chia seeds provide 5 grams of protein per 2 tablespoons.
Add to smoothies, sprinkle on oatmeal, or use as a topping for salads.
Seitan
A high-protein meat substitute made from wheat gluten, containing about 21 grams of protein per 85grams.
Use in stir-fries, sandwiches or as a meat substitute in recipes.
Vegetables (e.g. Spinach, broccoli and peas.)
Peas contain 8 grams of protein per cooked cup.
Add as a side dish, into soups, or blend into sauces.
Plant-Based protein powders
Derived from sources like pea, rice or hemp protein.
Add to smoothies, oats porridge or baked goods for an easy protein boost.
Try this delicious plant-protein packed recipe:
Quinoa and Chickpea Salad
Ingredients: (2 servings)
- 1 cup cooked quinoa
- 1 cup cooked chickpeas (or canned, rinsed and drained)
- 1 cup mixed greens (e.g., spinach, arugula)
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons pumpkin seeds
- 1/4 cup crumbled tofu (optional – for extra protein)
Dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
- Cook quinoa according to package instructions and allow it to cool.
- In a large bowl, combine the quinoa, chickpeas, mixed greens, cherry tomatoes, red onion, and pumpkin seeds.
- Whisk together the dressing ingredients and pour over the salad. Toss to coat evenly.
- Optional: Add crumbled tofu for additional protein.
- Serve immediately or refrigerate for up to 2 days.
Disclaimer: The content of this article is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician with any questions you may have regarding a medical condition.
Source: TRP / Fitronics
