While we all know meat, eggs, and dairy pack a high protein punch and the misconception that a vegetarian/vegan meal plan comes up short. While vegetarians often feel that they have fewer choices, there are enough plant-based protein options available for them to meet their daily protein.
Now the question arises-
Is It Possible to Get Enough Protein If You Don’t Eat Meat?
“It’s absolutely possible to meet protein and other nutrient needs without meat,” says Cynthia Sass, RD, a dietitian who specializes in plant-based nutrition. “From a young age, we’re taught that our bodies need meat. In reality, our bodies need key nutrients that are found in meat, but we can obtain adequate amounts from plant-based foods,” she explains.
Now the question arises-
Is It Possible to Get Enough Protein If You Don’t Eat Meat?
“It’s absolutely possible to meet protein and other nutrient needs without meat,” says Cynthia Sass, RD, a dietitian who specializes in plant-based nutrition. “From a young age, we’re taught that our bodies need meat. In reality, our bodies need key nutrients that are found in meat, but we can obtain adequate amounts from plant-based foods,” she explains.
How to Cook With Plant-Based Proteins?
When using a plant-based protein, take into consideration that its cooking properties can differ from that of an animal-based protein. For instance, if using canned beans in chili in place of raw ground beef, you won’t need to sauté the beans. The flavor will differ, too.
Just how much protein you can get from plant-based sources can vary. Below is a look at the protein in common sources, along with some low-fuss recipes to help you ease your way into eating more protein from plants.
1. Pulses
These foods pack a nutritional punch, with meaningful levels of important minerals, like potassium, magnesium, folate, and iron that are often in short supply in our diets. Though you can buy them dried (and speed up cooking in your Instant Pot), canned beans make eating this food really easy. One cup of canned chickpeas has about 11 grams of protein, while a cup of lentils has closer to 18 grams; a cup of black beans clocks in at 14 grams of protein. There are so many ways to enjoy these foods, but some of the easiest are:
Atop salads or veggie-grain bowls
Folded into tacos or quesadillas
As the base of vegetarian burgers
2. Nuts
Nuts range in protein from about 4 grams (walnuts) to about 7 grams (pistachios) per quarter-cup. The amount may not sound like much, but it’s pretty close to a boiled egg, which has about 6 grams. Plus, when you factor in the fact that nuts are often combined with other plant-protein sources, it’s easy to see that they can give you a nice boost. There are endless ways to enjoy nuts and their kinds of butter (as you likely know!), but here a few more:
Chopped and served over warm fruit
Added to stir-fries
Pulsed into dips and spreads
3. Seeds
A 3-tablespoon serving of hemp seeds has 10 grams of plant-based protein. The same amount of chia seeds has over 5 grams. A 2-tablespoon serving of tahini — a ground butter made from sesame seeds — supplies 5 grams of this nutrient.
Seeds are very versatile. Among the ways you can use them are:
As a topping over avocado toast
Sprinkled over sautéed veggies
4. Grains
Quinoa is probably the most notable protein-rich grain (which is ironic, since it’s actually a seed), but other whole grains supply protein as well. You’ll find about 6 grams of protein in a cup of cooked millet or bulgur and about 7 grams in the same amount of wild rice; for reference, quinoa has 8 grams per cup.
Some protein-rich ways to incorporate whole grains include:
As a hot cereal stirred with chopped nuts and fruit
In a pilaf or casserole made with pulses and other colorful veggies
Tossed with pulses into salads and veggie-grain bowls
5. Soy
Like animal sources of protein, whole soy is a complete source of the nine essential amino acids your body needs. Whole soy foods include tofu, edamame, soy nuts, soy milk, and tempeh. A 3-ounce portion of tofu has nearly 9 grams of protein—the same amount as a half cup of shelled edamame.
Here are some easy ways to enjoy the whole of these foods:
Use shelled edamame instead of peas in casseroles and pasta dishes (including mac and cheese)
Try swapping extra-firm tofu for chicken.
Protein deficiencies among vegetarians and vegans are far from being the norm. Nonetheless, some people may be interested in increasing their plant protein intake for a variety of reasons.
This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.
Written by - Gunika Manchanda
0 Comments