Strong and Green: Delicious Plant-Based Protein Foods You Need to Try

Introduction

Thinking about switching to a plant-based diet or just looking to add more plant-based protein to your meals? Many people worry that they won’t get enough protein on a plant-based diet, but there’s no need to stress. Plenty of delicious, protein-rich plant foods can help you stay strong and healthy. Let’s explore some tasty plant-based protein foods you need to try and hear from some plant-based doctors about why these foods are great for you.

Legumes: Beans, Lentils, Chickpeas, and Edamame

Beans

Beans are a fantastic source of plant-based protein. Black beans, kidney beans, and pinto beans are all packed with protein and fibre. Black beans and pinto beans provide about 21 grams of protein per 100 grams, while kidney beans offer about 24 grams of protein per 100 grams. They’re super versatile too. You can throw them in soups, and salads, or make a hearty bean chilli.

Beans are also great for making plant-based burgers. (Homemade Oil-Free Veggie Burger)Just mash them up with some spices, breadcrumbs, and veggies, then pan-fry or bake them for a delicious meal. Don’t forget about refried beans, which can be used in tacos, burritos, or as a dip for your favourite chips.

Lentils

Lentils are another legume superstar. They’re easy to cook and come in different colours like green, red, and black. Lentils provide about 9 grams of protein per 100 grams.

Try making a delicious lentil soup or add cooked lentils to your salads and grain bowls for a plant-based protein boost. Lentils are also the main ingredient in many Indian dishes like dal, which is a flavorful, spiced stew. Red lentils cook quickly and break down into a creamy texture, making them perfect for thickening soups and stews.

See the recipe Brown Lentil Soup Whole Food Plant-Based No Oil

Chickpeas

Chickpeas, also known as garbanzo beans, are incredibly versatile. You can blend them into hummus, roast them for a crunchy snack, or toss them into salads and stews. Chickpeas provide about 19 grams of protein per 100 grams.

Chickpeas are also the main ingredient in falafel – a tasty Middle Eastern dish. Try making a chickpea salad sandwich as a plant-based alternative to tuna salad. Just mash chickpeas with some diced celery, onions, and spices, and enjoy on your favourite bread.

Also, see Pressure Cooking Chickpeas Without Soaking For Best Results

Edamame

Edamame, young green soybeans, are a delicious and protein-packed snack. They are often served steamed and lightly salted, making a perfect appetizer or side dish. Edamame provides about 11 grams of protein per 100 grams.

Edamame is also great tossed into salads, stir-fries, or even blended into a dip. Just a cup of edamame provides a significant amount of protein, fibre, and essential vitamins and minerals.

Nuts and Seeds for Plant-Based Protein

Almonds

Almonds are not only a great snack but also high in plant-based protein. You can enjoy them raw, roasted, or as almond butter. Almonds provide about 21 grams of protein per 100 grams. Add them to your smoothies, oatmeal, or salads for a crunchy protein punch.

Almonds are also fantastic in baking – think almond flour cookies or almond-crusted tofu. For a savoury twist, try making a spicy almond dip to enjoy with fresh veggies.

Hemp Seeds

Hemp seeds are a powerhouse of plant-based protein, providing about 32 grams of protein per 100 grams. They have a mild, nutty flavour and can be sprinkled on salads, blended into smoothies, or added to oatmeal and yoghurt. Hemp seeds are also great for making protein bars and adding to baked goods.

Chia Seeds

Chia seeds might be tiny, but they’re packed with plant-based protein and omega-3 fatty acids. Chia seeds provide about 17 grams of protein per 100 grams. Mix them into your morning yoghurt or make a chia seed pudding for a delicious and nutritious treat.

Simply mix chia seeds with your favourite plant-based milk and let it sit overnight. By morning, you’ll have a thick, creamy pudding. Chia seeds are also great for adding texture to smoothies and can even be used as an egg substitute in baking.

Pumpkin Seeds

Pumpkin seeds are another excellent source of plant-based protein. They provide about 19 grams of protein per 100 grams.

They’re great for snacking, or you can sprinkle them over your salads, soups, or oatmeal for added crunch and nutrition. Try roasting pumpkin seeds with your favourite spices for a flavorful snack. They’re also a fantastic addition to homemade granola or energy bars.

Whole Grains High in Plant-Based Protein

Quinoa

Quinoa is a complete plant-based protein, meaning it contains all nine essential amino acids your body needs. Quinoa provides about 4 grams of protein per 100 grams.

It’s perfect as a base for salads, in veggie burgers, or as a side dish. Quinoa cooks quickly and has a nutty flavour that pairs well with various vegetables and sauces. Make a quinoa salad with black beans, corn, tomatoes, and avocado for a filling meal. Or, try a warm quinoa breakfast bowl with almond milk or berries.

Oats

Oats are not just for breakfast. They are high in plant-based protein and make a great addition to smoothies, pancakes, and even savoury dishes like veggie burgers. Oats provide about 13 grams of protein per 100 grams.

Overnight oats are a convenient way to enjoy a protein-packed breakfast on the go. Simply mix oats with plant-based milk and let them soak overnight. In the morning, add your favourite toppings like nuts, seeds, and fresh fruit. You can also use oats to make homemade granola bars, which are perfect for a quick snack.

Vegetables Rich in Plant-Based Protein

Broccoli

Broccoli is surprisingly high in plant-based protein for a vegetable. Broccoli provides about 2.8 grams of protein per 100 grams.

It’s great steamed, roasted, or added to stir-fries. Pair it with other plant-based protein sources like tofu or quinoa for a balanced meal. Broccoli is also delicious when blended into soups or made into a creamy broccoli sauce for pasta. Don’t forget about broccoli sprouts – they pack a powerful nutritional punch and are great in salads and sandwiches.

Spinach

Spinach is not only rich in iron but also contains a good amount of plant-based protein. Spinach provides about 2.9 grams of protein per 100 grams.

Add it to your smoothies, or salads, or sauté it as a side dish. It’s easy to sneak into many dishes for an extra protein boost. Spinach can be blended into smoothies without affecting the flavour much, making it an easy way to add greens to your diet. You can also use spinach as a base for pesto, mixed with basil, nuts, and olive oil.

Tofu and Tempeh: Plant-Based Protein Powerhouses

Tofu

Tofu is a popular plant-based protein made from soybeans. Tofu provides about 8 grams of protein per 100 grams. It has a mild flavour, making it incredibly versatile in both savoury and sweet dishes.

Tofu can be scrambled, grilled, baked, or blended into smoothies. Try marinating tofu and grilling it for a delicious addition to salads or stir-fries. You can also make a tofu scramble as a plant-based alternative to scrambled eggs.

Tempeh

Tempeh is another excellent source of plant-based protein, made from fermented soybeans. Tempeh provides about 19 grams of protein per 100 grams. It has a firm texture and a nutty flavour.

Tempeh can be sliced and added to sandwiches, stir-fries, or salads. It’s also great marinated and grilled, providing a hearty, protein-rich component to any meal. Try crumbling tempeh and using it as a meat substitute in tacos or spaghetti sauce.

Soy Milk for Plant-Based Protein

Soy milk is a fantastic source of plant-based protein and a great alternative to dairy milk. Soy milk provides about 3.3 grams of protein per 100 grams.

It’s made from soybeans and is naturally high in protein, making it perfect for your morning cereal, coffee, or smoothies. You can also use soy milk in baking and cooking, just like you would with cow’s milk. Many brands fortify their soy milk with additional vitamins and minerals, making it a nutritious choice for those following a plant-based diet.

Plant-Based Doctors’ Insights

Dr. Michael Greger

Dr. Michael Greger, author of “How Not to Die,” often highlights the benefits of plant-based protein. He points out that plant proteins come with additional nutrients like fibre, vitamins, and antioxidants that are absent in animal proteins. Dr. Greger emphasizes the importance of variety in your plant-based diet to ensure you’re getting all the essential amino acids.

Dr. T. Colin Campbell

Dr. T. Colin Campbell, known for “The China Study,” also emphasizes the sufficiency of plant proteins in supporting muscle health and overall well-being. He explains that plant proteins can meet all your dietary needs when consumed in a varied diet. Dr. Campbell advocates for whole foods rather than processed plant-based products to maximize health benefits.

Dr. Neal Barnard

Dr. Neal Barnard, founder of the Physicians Committee for Responsible Medicine, frequently discusses the advantages of a plant-based diet, particularly for preventing and reversing chronic diseases. He recommends beans, lentils, and other legumes as excellent sources of plant-based protein that also supports heart health and weight management.

Also, read 9 Best Vegan Calcium Sources and Supplements

Conclusion

So, there you have it – a whole range of delicious plant-based protein foods to try. From legumes and nuts to whole grains and veggies, there’s no shortage of tasty options to keep you strong and healthy on a plant-based diet. Remember, getting enough plant-based protein is all about variety and balance. Enjoy experimenting with these foods and find what works best for you. Your body (and taste buds) will thank you!

Next time you’re at the grocery store, remember to stock up on these powerhouse plant-based protein foods and enjoy the tasty journey to better health!