How to Include Quality Plant-based Protein in Meals

updated 3/31/18

Today I'm happy to share food tips, ideas, and information about how this plant-based eater amps up quality protein in her meals.

High Protein Salad of Mixed Beans, Brown Rice, Red Lentils, and Salad Greens

Since I made the decision to be a vegetarian (37 years ago) and vegan (10 years ago), my journey to create a healthy lifestyle has been filled with exciting food adventures.

I've explored nutrition research, read cookbook recipes and invented my own, consulted with the experts, and listened to my body and intuition many times too. 

I've discovered legumes including dried cooked beans, lentils, and dried split-peas are a low fat source of quality protein and fiber. Legumes contain important vitamins and minerals like iron, potassium, calcium, and folate. Compared to animal sources of protein, whole food plant-based protein is usually lower in cost. 

Protein is the building block of cells, but not the only element to consider when planning a sound vegan eating plan. It's key to eat a variety of whole plant-based foods that are colorful, and rich in nutrients. 

I get protein from complex carbohydrates including grains, veggies, fruits, pulses and legumes, and make sure to drink adequate water during the day. 

To add digestion, elimination, and not gain weight, I eat only a smidgen of plant-based foods that contain fat including avocado, black olives, pumpkin seeds, and a teaspoon of raw almonds or other nut.

Many brands of tofu, tempeh, and soy and nut milks are packed with protein and fortified with other nutrients such as calcium, iron, and vitamin B12, so I get my fill of those too.

To Get More Specific, Here's a List of Vegan Foods with Protein Count Per Serving:

Organic Tofu. Protein: 8 to 15 grams (depends on how it's made) per 3 oz serving

Organic Edamame. Protein: 18 grams per 1-cup serving, cooked

Organic Tempeh. Protein: 3 oz. supply 15.77 grams cooked

Black Beans. Protein: 39 grams per cup, cooked

Mixed Salad Greens. Protein. 2 cups raw provides 2 grams

Spinach. Protein: 1-cup serving provides 1-3 grams, depending on whether it's raw or cooked.

Broccoli. Protein: 1-cup chopped serving provides 2.6 grams

Zucchini. Protein: 2.9 grams in one zucchini

Kale. Protein: 1 cup chopped kale has 2.9 grams

Kidney Beans. Protein: 13.44 grams per 1 cup, cooked

Chickpeas. Protein: 1 cup cooked provides 15 grams protein

Chickpea Hummus. Protein: 2 Tablespoon provides 2 grams

Lentils. Protein: 9 grams per 1/2 cup, cooked

Split Green Peas. Protein: 16 grams per cup, cooked

Sweet Potatoes. Protein: 1 cup provides 2.1 grams

Almonds. Protein: 1 oz of raw almonds provides 6 grams 

Brazil Nuts. Protein: 6 raw nuts or 1 oz provides 4.1 grams

Pecans. Protein: 1 oz raw provides 2.6 grams

Walnuts. Protein: 1 oz raw walnuts provides 2.6 grams

Almond Butter. Protein: 2 Tablespoons raw unsalted 7 grams

Cashew Butter. Protein: 2 Tablespoons raw unsalted 6 grams

Peanut Butter. Protein: 2 Tablespoons raw unsalted 8 grams ( I don't eat peanuts, but include this for your information)

Sunflower Seeds. Protein: 1/2 cup provides 14.5 grams

Chia Seeds. Protein: 1 oz or about 2 Tablespoons provides 4 grams

Flax meal. Protein: 1 oz or about 2 Tablespoons provide 12 grams

Pumpkin Seeds. Protein: 1/4 cup 9 grams

Barley. Protein: 1 cup of cooked hulled barley provides 22.96 grams

Brown Rice. Protein. 1 cup of cooked brown rice provides 5 grams

Quinoa. Protein: 8 grams per cup, cooked

Cornmeal. Protein: 1 cup of cornmeal provides 11 grams

Buckwheat. Protein: 6 grams per 1 cup serving, cooked

Nutritional Yeast. Protein: 3 Tablespoons supply 12 grams

Whole Grain Bread, Escarole and Bean Soup, Edamame, Kale Red Pepper Butternut Squash Salad

My health and happiness increases with intentional eating, mindful self-care including exercise and stress reduction techniques, nutritional study, trial and error,  and consistent, patient implementation of this style of meal planning every day including holidays. 

I'm still adding a new trick or two and read everything I can get my hands on about health and a healthy lifestyle.

I eat many servings of both fresh (raw) and cooked veggies and fruits every week. I use the fresh stuff in salads, veggie juices, and fresh food snacks, and incorporate others into sautéed, baked, and broiled dishes. 

Greens, black eyed peas, sprouts, and carrots

These are some plant-based foods I love: broccoli, collards, beets and beet greens, carrots, red cabbage, chard, kale, blueberries, apples, and arugula. I even put certain veggies or fruits into dips, soups, and casseroles.


Dare to excel and use tempeh and tofu as toppings for salads, add to sauces, or as part of the filling for tacos, enchiladas, veggie burgers, or veggie loaf. 

What I don't eat and suggest you not eat either, are processed foods, "fake" foods, and empty calories from soda, fried foods, or highly salted or sugar laden ingredients. These empty calories lower the body's natural ability to maintain optimal health. 

A whole food plant-based eating plan raises your body's natural inclination to stay healthy. In the long run, eating all your fruits and veggies cuts down on medical expenses.

Did you know spices add a touch of protein as well? In fact, garlic is a stand alone spice. It works well with just about everything. If you'd like, roast the entire clove and eat it as a side dish. One teaspoon of garlic contains .2 grams.

When you make planning for a whole food plant-based diet a priority, you care for yourself in a very special way. 

Rest assured that this lifestyle can help prevent chronic diseases like type 2 diabetes, heart disease, and cancer. Eating all your fruits and veggies also elevates your mood and increases your sense of well-being. Be happy, eat whole foods that are plant-based and get your fill of energy from plant-based protein.

The quote for today follows:  “A plant-based diet is more likely to produce good health and to reduce sharply the risk of heart problems, cancer, diabetes, osteoporosis, gallstones, and kidney disease.” – T. Colin Campbell, PhD

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Gluten free Vegetarian Chili that's Fast, Flavorful, and Protein Rich

The multilayered flavor of this vegetarian chili comes from basic pantry ingredients including vegetables and spices. This dish is simple and inexpensive to make, gluten free, vegan, and loaded with plant-based taste, protein, and fiber. Feel free to leave out or add additional vegetables or seasonings, and know any beans you like fit in well. The recipe is adaptable and forgiving so relax and have fun in the kitchen. 

The way this dish is set up now, it yields 4 large or 6 moderate servings. It contains approximately 10 g of protein in every portion, and makes great leftovers too. 

Ingredients

·       1 medium organic red onion, chopped

·       1 large organic red bell pepper, chopped

·       2 medium organic carrots, chopped

·       1 4 oz. can organic mushrooms chopped

·       1 ½ cups organic frozen corn kernels (defrost in refrigerator for a few hours)

·       4 squirts Braggs Liquid Aminos (or 2 tablespoons gluten free low sodium soy sauce)

·       2 large or 4 small cloves garlic chopped

·      3 tablespoons chili powder

·       2 teaspoons ground cumin

·        a few sprigs fresh oregano

·       1 small can (15 ounces) organic diced tomatoes with juice (I used fire roasted tomatoes)

·       1 can (15 oz.) organic black beans, drained

·       1 can (15 oz.) organic mixed beans, drained (the mixed beans I selected contained kidney, black, and pinto beans)

·       1 can (15 oz.) organic kidney beans, drained

·       ½  to 1 jalapeño pepper (use gloves to take out the seeds and cut in half, then chop fine) Omit this ingredient, if you like a milder chili or increase the amount if you like it hot)

·       1 cup water

·       1 bay leaf

·       1 to 2 teaspoons lemon or lime juice (use the juice you like best)

·       Garnishes can include: sliced avocado, guacamole, corn chips, scallions, radish, red onion, gluten free vegan cheese, nutritional yeast. 

What to Do:

      1.  In a large Dutch oven or other heavy-bottomed pot, put in chopped red onion and sauté dry over medium heat until soft (about 2 minutes). Add chopped garlic, red bell pepper, carrots, mushrooms, and stir. Continue to sauté  without oil by  adding a drop of water to fry pan. See more by clicking this link and going to step 2 (directions for browning onion and garlic without oil).

2.   Add chili powder, cumin, and a half to a whole (depending on how hot you like it) jalapeño pepper finely chopped. Stir until fragrant, which should take approximately 1 minute.

3.    Add three cans of beans, water, and bay leaf. If you'd prefer to use cooked dried beans, see how to prepare dried beans.

4.  Stir in canned or cooked dried beans to combine and let the mixture come to a simmer (covered). Add the diced tomatoes and juice. Cover and continue cooking, stirring occasionally. Reduce heat as necessary to maintain a gentle simmer. Cook for 25 minutes. Add corn kernels and lemon or lime juice and cook 5 minutes more. Correct seasoning by adding salt and fresh ground pepper to taste. Remove chili from the heat.

Gluten Free Mixed Bean Chili (Topped with Radish and Onion), Salad with White Bean Dressing, and Quinoa/Corn Chips

Serving Suggestion: This dish is hearty, filling, and tastes great. Place chili in colorful dishes and serve with sides of guacamole, salsa, and steamed brown rice. If you want to keep it real simple, mix cooked brown rice, salsa, and guacamole into chili for a flavorful meal!

Spicy Mixed Bean Chili and Brown Rice, Topped with Guacamole

Why not try this recipe too? Colorful-Tasty-Tucson-Tacos.

Please Note: I write and publish topics of interest for those who want to create and maintain a healthier lifestyle. My Website is www.nancyandreswriter.com. To see information about my writing services, details about the interactive self-care journal, Colors of Joy: A Woman's Guide for Self-Discovery, Balance, and Bliss, and health tips and ideas visit often.

The quote for today follows:

Margaret Cousins, novelist. "Chili is not so much food as a state of mind. Addictions to it are formed early in life and the victims never recover. On blue days in October, I get this passionate yearning for a bowl of chili, and I nearly lose my mind."

Do you eat beans often? What are your favorites? Do you have a go-to chili recipe you'd like to share? Please let me know by commenting in the space provided below.

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