How can I get more protein from plant-based sources?

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As the world continues to face environmental challenges, individuals are becoming more conscious of their food choices and their impact on the planet. People often ask me what are plant based sources of protein that they can regularly include as part of a varied, balanced diet. They also ask how to cook them, as often we weren't raised eating these foods! There are several excellent plant-based protein sources that can be easily incorporated. Here are some of the best options and tips on how to prepare them:

1. Legumes (Lentils, Chickpeas, Black Beans, and Peas)

• Why they're great: Legumes are packed with protein and fiber, making them a great base for many meals. Lentils, for example, contain around 18g of protein per cooked cup.
• How to cook:
  • Lentils: Simmer lentils in water or broth until soft (about 20-30 minutes). Use them in soups, salads, or as a base for a veggie bowl.
  • Chickpeas/Black Beans: These can be cooked from dry or bought pre-cooked (canned). Roast chickpeas with olive oil and spices for a crunchy snack or add them to curries, stews, and salads.

2. Tofu and Tempeh

• Why they're great: Tofu (8g protein per 100g) and tempeh (19g protein per 100g) are made from soybeans and are highly versatile in cooking.
• How to cook:
  • Tofu: Firm tofu can be cubed, marinated, and then baked, grilled, or stir-fried. Silken tofu can be blended into smoothies or used as a base for creamy sauces.
  • Tempeh: Slice or cube tempeh, marinate in soy sauce or spices, and sauté until golden. It’s great in stir-fries, wraps, or on salads.

3. Quinoa and Other Whole Grains

• Why they're great: Quinoa is a complete protein, meaning it contains all nine essential amino acids, with about 8g of protein per cup when cooked. Other grains like farro and barley also provide a good protein boost.
• How to cook:
  • Cook quinoa in water or broth for 15-20 minutes until fluffy. It’s a great base for bowls, salads, or as a side dish. You can also add cooked quinoa to soups or use it as a stuffing for vegetables.

4. Nuts and Seeds (Chia Seeds, Flaxseeds, Almonds, and Hemp Seeds)

• Why they're great: Nuts and seeds are rich in protein and healthy fats. Hemp seeds (10g protein per 3 tablespoons) and chia seeds (4g protein per 2 tablespoons) are particularly high in protein.
• How to cook:
  • Sprinkle chia or hemp seeds into smoothies, yogurt, or oatmeal. Almonds and other nuts can be eaten raw or roasted, added to salads, or used as nut butter in sauces or spreads.

5. Edamame (Soybeans)

• Why they're great: Edamame are young soybeans that contain about 17g of protein per cup. They are a great snack or can be added to dishes for an extra protein boost.
• How to cook:
  • Steam or boil edamame for a few minutes, sprinkle with salt or seasoning, and enjoy as a snack or toss them into salads, stir-fries, or grain bowls.

6. Seitan (Wheat Gluten)

• Why it's great: Seitan is made from wheat gluten and is very high in protein, with around 25g per 100g. It's a great meat substitute for those on a plant-based diet.
• How to cook:
  • Sauté, grill, or stir-fry seitan with your favorite seasonings. You can use it in stir-fries, sandwiches, or as a protein-rich addition to pasta dishes.

7. Plant-Based Protein Powders

• Why they're great: Protein powders from sources like pea protein, brown rice protein, or hemp can provide an easy protein boost, especially when cooking is difficult or energy levels are low.
• How to use:
  • Blend them into smoothies with fruits, plant-based milk, and greens. You can also add them to oatmeal or bake them into protein bars or muffins.

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