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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Gentle Spring Detox with Veggies and Fruits

Some think you have to go to extremes to detox your body, but I believe in a natural, gentle process of caring for it every day of the year. Continue reading to learn how to select foods that refresh, heal, and enhance wellness and make you glad to be alive this spring.

For most effective results, eat in-season fresh local vegetables and fruits. They're the ones that are brightly colored, organic (not sprayed with toxic chemicals or come from seeds that are genetically modified), and haven't spend days or weeks coming to you from distant lands. 

Prepare and serve produce as soon after purchase as possible to reap peak health benefits. Also, get in the habit of snacking on foods like cucumbers, apples, and berries instead of junk foods. 

 Gentle Spring Detox with Veggies and Fruits

Select any of the following veggies and fruits for health-promoting effects:

·      Dark green leafy lettuce including romaine, red leaf, arugula

·      Avocados

·      Apples

·      Tomatoes

·      Cucumbers

·      Celery

·      Carrots and Citrus Fruits

·      Red beet roots and greens

·      Daikon (white), Red Radish, and other radish varieties

·      Cabbage

·      Broccoli

·      Kale

·      Spinach

·      Chard

·      Bok Choy

·      Collards

·      Parsley 

·      Watercress

·      Onion

·      Asparagus

·      Artichoke

·      Berries including Strawberries, Blueberries, and Mulberries

Vegetables and fruits are potent, because they’re loaded with nutrients, antioxidants, fiber, vitamins, and minerals. Most are available at farmer's markets, health food stores, or in many neighborhood markets in Tucson and southern Arizona year round. They're readily available in your neck of the woods too. 

Try your hand at growing some of them in a home or community garden. Experience the joy of tilling the soil, harvesting the crop, and cleansing your body the natural way. 

Get your whole family into the act. When you set a good example by eating healthy rather than eating highly processed foods/fast foods, your kids learn from "showing" rather than "telling."

Each veggie or fruit on the list helps filter toxins out of the body, aids in digestion and elimination, provides hydration and energy, builds up the body's defenses against illness and infection, and increases overall well-being. 

Food is powerful. Eat veggies and fruits to fuel your body and elevate your mood in a healthful way. That means you need to eat at least 5-7 portions of colorful produce a day. 

If you have slacked off healthy eating during the winter months, don’t worry. Be good to yourself and take steps to improve your health care habits, starting from where you are today. Springtime is a great time to convert to a more plant-based eating plan, one smart self-care decision at a time.

Before you go, please take a moment to comment. How much and how often do you eat foods from this list? Which ones are tops with you? Are you stuck for recipes? Click on a label from the list to the right of this post for recipe ideas and food handling tips or check out these:

Vividly-Colored-Plant-based-Recipe

Why-We-Need-to-Eat-Orange-Fruits-and-Vegetables

4-Key-Reasons-to-Eat-a-Variety-of-Fruits-and-Veggies-Each-Day

4-Day-Color-packed-Vegan-Menu-Reveal

The quote for today made me smile: "Let my words, like vegetables, be tender and sweet, for tomorrow I may have to eat them."

-  Author Unknown


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Smoky Vegan Split Pea Soup

For a flavorful fall or winter supper, ladle out steaming cups or bowls of smoky vegan split pea soup. It's hearty, delicious, nutrient rich, yet doesn't contain fat or cholesterol.

Prepare it when you know you'll be home for a few hours, whether that's on the weekend or early in the day. Let the soup simmer on the stove, while you work from home, do household tasks, read, jog on a treadmill, or watch TV. 

This recipe goes a long way. It serves at least eight people, and is so versatile. It's great for lunch, dinner, or even as a low-cal snack. Savor its flavor again during the week. This is a simple way to cut down on meal prep time, save energy, and money to boot.

Smoky vegan split pea soup is an economical meatless meal that tempts your taste buds, as 1 pound of organic dried split peas cost approximately $2.99 a pound. Conventional dried peas are approximately $1.99 a pound. Use the seasonings and veggies you already have on hand, and you can whip up a meal you and your brood will love for pennies on the dollar.

Smoky vegan split pea soup is a nutrition star. It fulfills a big chunk of the daily requirement for protein, fiber, complex carbohydrates, vitamins, and minerals. This soup is a good source of fuel for your body without added fat. Leftovers freeze well, and eating it when its defrosted and heated prevents food waste too.

One Cup of Homemade Smoky Vegan Split Pea Serves Up:

*Hearty Taste from a Health Promoting Legume that's available throughout the year

*50 percent of the RDA of Vitamin A to help support eye health

*39 percent of Manganese, a mineral that helps maintain strong teeth and bones

*31 percent of B 1 (Thiamine), a b-complex vitamin that helps our bodies produce energy, supports the nervous system, and helps prevent digestive and memory problems

*23 percent of the RDA for B 5 (Pantothenic Acid), a b-complex vitamin that our bodies use to process carbohydrates, proteins, and lipids for healthy skin

*20 percent of the RDA for Potassium to help build muscle and process carbs for energy

*33 percent of the RDA of Protein at 7 grams per serving



*39 percent of the RDA of copper, a mineral that helps incorporate iron into red blood cells to prevent anemia, as well as plays a role to keep blood vessels, nerves, immune system and bones healthy

*Good Source of Soluble and Insoluble Fiber, at 8 grams per serving or 65 percent of the daily requirement. Fiber helps carry toxins out of the body, increases stool bulk, and prevents constipation and other digestive disorders

*A Complex Carbohydrate with approx. 40 carbs per cup. 



* Its glycemic index number is low, but if you want to decrease the glycemic index number further, replace the russet potato in the recipe with parsnip.

Note: Check out this link and scroll down to the section for vegetables to find the "pea" glycemic index number Glycemic Index Chart and Glycemic Load for 100 foods.

*Big flavor, yet is a Low Calorie Meal, at approximately 115 calories per cup

*A Non-fat Recipe that contains Zero Cholesterol

Now, on to the recipe...

Ingredients:

1 pound organic dried green split peas
8 cups water
2 medium chopped organic yellow onions
4 organic chopped carrots
3 stalks organic chopped celery
1/2 organic chopped zucchini
1 small organic chopped russet or sweet potato (lower the glycemic index rating and use chopped parsnip instead)
1 sprig fresh snipped organic basil or organic parsley
1 organic bay leaf
2 sprigs organic snipped oregano or 1 teaspoon dried oregano

4 cloves organic garlic that has been minced
1 teaspoon ground black pepper
1 teaspoon dried organic thyme
1 teaspoon dried organic sage
2 teaspoons smoked paprika (this makes soup taste smoky without having to use any smoked meat)
1/2 teaspoon pink salt
4 teaspoons Braggs Liquid Aminos (or gluten free low sodium soy sauce)
optional ingredients: freshly minced dill, sun-dried tomatoes, fresh parsley, croutons 

Note: I always use organic ingredients when available, because organic means produce and seasonings aren’t genetically modified, aren't sprayed with chemicals, and aren't grown in soil that contains chemical fertilizers.


Note: No need to get overwhelmed by the long list of ingredients. All veggies can be chopped in a food processor. To keep additional prep simple, when herbs or spices mentioned above aren't in your pantry, use a substitute. Seasoning blends like 21 Seasoning Salute works well. Avoid trips to the market, and use what's in your house already. Incorporate veggies like shallots, leeks, scallions, mushrooms, red pepper, cabbage, turnip, and other varieties of squash. The more the merrier. When you add extra veggies, it makes the soup taste more full bodied and yummy. 

What to Do:

1. Soak split peas for at least 8 hours in enough water to cover by 2 inches. Use at least 6 cups of water, because spit peas will expand when soaked. Pour off liquid, pick out any grit that remains, and rinse well.

2. Cook peas in 8 cups of clean water on high until boiling. Add bay leaf, minced garlic cloves, and chopped onion. Lower heat to medium. Cook for one hour, stirring occasionally. 
3. Add the other dry spices and fresh veggies and lower to simmer. Cover and continue cooking, until peas and veggies are tender and partly mushy (anywhere from 1/2 hour to an hour). Don't forget to stir every 10 or so minutes to avoid soup from overflowing or sticking to bottom of the pot. If you decide to add additional veggies, use an extra cup of water for each veggie you include. Season accordingly. Add fresh snipped herbs a few minutes before you're ready to take the pot off the stove.
4. Remove soup pot from heat. Put on a cutting board or other heat resistant surface. Use an immersion blender or food processor to puree soup until it is blended to a consistency you like. 

In my house, we like thick yet smooth soup.

Smoky Vegan Split Pea Soup with Smoked Paprika and Basil Garnish

Serve it with gluten free flax seed crackers, or with a slice of toast with almond or peanut butter. At other times, we combine it with leftover rice, quinoa, or barley. We warm it up by pouring it directly into the soup, for a terrific one dish meal.

Enjoy the Homemade Goodness of Smoky Vegan Pea Soup, an unprocessed whole food with no additives or preservatives, no refined sugar, low sodium, and no harmful ingredients added to bulk it up. Your meal mates will be delighted by its lively taste and so will you!

I'm glad you stopped by. Before you go, please take a moment to comment and then pin, stumble, or reshare the post (with my URL link included) on social media of your choosing. Sharing is caring and I appreciate your help in spreading the word about this blog.

Here's the quote for today:

"I live on good soup, not on fine words."  Moliere

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