A Guide to Plant-Based Proteins
Increasing plant-based proteins in your meals can support weight management, benefit our health (reduce cholesterol, control blood sugar, control blood pressure), and offer a cost-effective, environmentally-friendly option. But figuring out where to start can feel overwhelming. This guide breaks down common plant-based protein sources, their nutrition, recipe ideas, and tips for getting started.
Legumes
Legumes include beans, lentils, chickpeas, and split peas. They’re packed with protein, fibre, and important nutrients like B vitamins and iron. See below for different recipe ideas for some inspiration to get started!
Protein Content (per 1 cup cooked):
- Split peas: 16g protein
- Lentils (red, yellow, brown, black): 18g protein
- Chickpeas: 15g protein
- Beans (black, black-eyed peas, kidney, white, navy): 15g protein
- Refried beans: 12g protein
More on Legumes
| Type of legume | Example Recipes |
|---|---|
| Split peas | Split Pea Soup |
| Red lentils | Lemony Lentil Soup; Red Lentil Snack Cookies |
| Yellow lentils | Indian Lentil Curry |
| Brown lentils | Seasoned Brown Lentils; Lentil Tacos |
| Black (beluga) lentils | Creamy Mushroom and Beluga Lentil Stew; Punjabi Style Black Lentils; Mediterranean Black Lentil Bowl |
| Chickpeas | Roasted Chickpeas; Hummus; Indian Butter Chickpeas |
| Black beans | Spicy Black Bean Enchiladas; Black Bean and Corn Salsa; Black Bean Brownies |
| Black eyed peas | Southern Black Eyes Peas |
| Kidney beans | Cuban Red Beans and Rice; Kidney Bean Salad; Kidney Bean Curry |
| White/ cannellini beans | Sauteed White Beans with Garlic and Sage; White Bean Garlic Mashed Potatoes |
| Navy beans | Baked Beans |
Tips for getting started with adding in legumes:
- Split red lentils cook up quickly and can be used in place of ground meat in dishes (try it as taco filling, Bolognese sauce for spaghetti and lasagna, or in a chili). If you are new to the world of lentils, you can mix some into ground meat in your usual recipe to start.
- Have hummus or bean dip on your sandwich
- Puree some into your soups and sauces
Soy-Based Products
Soy products are rich in protein, and versatile in flavor and texture. It is also rich in calcium, magnesium, and potassium. See below for different recipe ideas.
Protein Content of different soy-based products:
- 3 oz (85g) soft tofu: 5g protein
- 3 oz (85g) extra firm tofu: 14g protein
- 1 cup edamame: 19g protein
- 1 cup soy milk: 8g protein
- 1 oz soy nuts: 12g protein
- 1/4 cup dry textured vegetable protein (TVP): 13g protein
More on Soy Products
| Soy Product | Example Recipes |
|---|---|
| Soft or silken tofu | Banana-Cocoa Soy Smoothie; Spinach Ricotta Cannelloni; Vegan Ranch Dressing |
| Firm/extra-firm tofu | Sticky Coconut Tofu ; Tofu Chorizo; Hot and Sour Soup; Southwest Tofu Scramble; Stir-Fried Tofu with Peanut Sauce |
| Edamame | Edamame Stir-Fry; Edamame with Sea Salt |
| Textured vegetable protein (TVP) | TVP Tacos; Vegan Bolognese Sauce |
Tips for getting started with adding in soy products:
- Extra-firm tofu packaged in a vacuum seal (rather than packed with water) will already have the water pressed out, so it can be cooked and marinated without the step of pressing water out. You can also freeze your block of tofu first to get a more “meaty” texture. You can also grate extra-firm tofu to create something that will cook up more like ground meat.
- Edamame can be found in the frozen vegetables section, shelled or unshelled.
- TVP can be found in health food stores, bulk food store, or specialty aisles of the grocery store (sometimes called soy or soya granules in the South Asian section). TVP soaks up the flavour it is in and can be used in place of ground meat in recipes. It will expand as it cooks and rehydrates with liquid.
Nuts and Seeds
Nuts and seeds are a source of protein and heart-healthy fats. Nuts can make for a nutritious snack, while seeds can be added to yogurt parfaits, salads, smoothies, and more.
Protein Content (per 1oz or 30g):
- Peanuts: 7g protein
- Almonds, pistachios: 6g protein
- Cashews, walnuts: 4g protein
- Pumpkin seeds: 9g protein
- Hemp seeds: 9g protein
- Flaxseeds, sunflower seeds: 6g protein
- Chia seeds: 5g protein
Other Plant-Based Products to Consider
Below are some of the most popular plant based products on the market.
| Product | Protein Content | Notes |
|---|---|---|
| 2oz (56g) dry chickpea pasta | 13g | Chickapea Pasta; Banza Pasta |
| 1/4 cup (15g) nutritional yeast | 8g | Has a cheesy flavour: try it on salads, pastas, or mixed in with popcorn! |
| 1 Tbsp (7g) spirulina (algae powder) | 4g | Can be added to smoothies |
| 1 cup soy milk or pea milk | 8g | Typical nut milks (like almond milk or cashew milk) are not a source of protein |
| Protein-enriched breads and wraps | Product- dependent | Carbonaut Multigrain Bread; Dave's Killer Bread; BFree High Protein Wraps |
| Protein powder (brown rice and pea, hemp, soy) | Product- dependent | A bulk food store can let you taste-test smaller amounts; unflavoured versions can be added to recipes without altering the taste too much |
A Word on Meat Analogues
Meat analogues (like plant-based burgers or faux chicken) can help you include more plant proteins, but they vary widely in nutritional quality. Check the label for protein, sodium, and fat content to ensure they fit your health goals.
Experiment!
If you are interested in experimenting with more plant-based protein, chat with your Constant Health Dietitian about this in your next session!