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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Surprising Features and Recipes for Organic Red Lentils

Surprising Features and Recipes for Organic Red Lentils

Organic Red Lentils (ORL) are orange, not red.

This is a photo of dried organic red lentils (ORL) in a strainer, ready to be picked over and rinsed. This is an important step in making any kind of lentil recipe.

ORL are a bit sweeter and nuttier than other lentils.

ORL readily absorb a variety of flavors from other foods and seasonings. Adding veggies, spices, and herbs make lentils abound with flavor.

ORL are a good source of gluten free plant-based fiber.

ORL are naturally fat and cholesterol free

ORL are a good source of protein and fit in with a vegetarian, vegan, and conventional eating plans

ORL can be sprouted easily and added to salads.  The link below is for sprouting green lentils, but the method can be used with whole red lentils as well. With red lentils, rinse at least twice a day. Red lentils take only a day or 2 to sprout (depending on how fresh they are). Here's Cassie to show you how. How to Sprout Lentils/.

When cooked in a recipe, ORL are ready to eat in about 20-30 minutes. The cooking time varies, depending on whether you use whole or spit ones. Cooking times are influenced by the cooking method (boiled, baked, slow cooker, or pressure cooker), amount being prepared, and kinds of ingredients in the dish you are preparing (ex. tomatoes and tomato sauce increases the amount of time needed to thoroughly cook lentils). When you want a shortcut, use canned lentils, but remember this type of lentil is fully cooked.

ORL are relatively inexpensive (prices usually range from $2.99-3.99 per pound). Cooking (boiling) lentils expands their volume. Lentils supply many important nutrients and using them in recipes is a frugal way to eat smart.

ORL can be a comfort food. It is for me. Their slightly sweet taste and ability to fill you up, without fat, is certainly a healthy way to satisfy even the heartiest of appetites.

ORL are versatile. You can cook them, as part of a pilaf using fragrant Basmati rice or enjoy lentils as a flavorful pureed side dish called Dahl, as they do in India. Lentils have an earthy flavor that enhances soups, stews, chili dishes, and lentil loaf or patties.

ORL can be an important part of meal planning throughout the year.

One portion of ORL (1 cup of cooked lentils) contains 90% of the Daily Value (DV) for folate, a natural food source of this B vitamin that helps cell growth and metabolism. Red lentils also contain 63% of the DV for fiber, and 36% of DV for protein. To understand Percent Daily Value see this. Info from Mayo Clinic about Percent Daily Value

Now to the delicious part of this blog post...

I couldn't find a Red Lentil Soup recipe that worked for me online, so here’s my original recipe that I adore. I make it at least once a month for my family and friends. I freeze any leftover soup in individual containers and heat and serve, when I'm rushed for time or don't have the ingredients on hand to start from scratch.

Nancy A's Hearty Red Lentil Soup Recipe

Ingredients:

1 pound whole organic red lentils(clean them well)

6 cups fresh water or half organic low sodium vegetable broth and half water

1 large yellow organic onion chopped fine

4 organic carrots chopped

4 stalks organic celery chopped (use the leaves too)

1 organic turnip chopped

1/2 cup cooked organic rolled oats (or cooked brown rice, if you need to eat gluten free)

1 lg. bay leaf

1 Tablespoon Bragg Liquid Aminos

3 cloves organic garlic

1 pinch of non-salt seasoning and freshly ground black pepper to taste
a sprig of fresh parsley, a spring of fresh basil 

Optional Ingredients: any cooked vegetables or cooked beans you enjoy. For instance, you can add zucchini, spinach, kale, butternut squash, string beans, pinto beans, or parsnip. When I made this recipe the last time, I included the contents of a can of organic pumpkin. Then, I needed to add an extra cup of water, because the pumpkin made the soup too thick to stir. When adding extra veggies, remember to add extra spices and a little water. Dried herbs go into the pot right away. Fresh herbs go in at the end of the cooking process.

What to do:

1. Pick over and rinse dried lentils. Pour water and/or water and broth into a dutch oven or other large pot that has a cover. Add lentils into the pot and place on the stove. Set control to boiling temp. 

2. While contents heats, clean and chop all veggies, garlic, onion, and fresh herbs. If you have a food processor, chop all veggies well. If you don't have a processor, do the chopping by hand.

3. Add onion, carrots, celery, turnip, bay leaf, Bragg Liquid Aminos, chopped garlic, and a pinch of salt-free seasoning blend to pot. Let ingredients come to a boil. Reduce heat to simmer and cover. Cook for at least 20 minutes, stirring every few minutes. This kind of soup has a tendency to stick to the bottom of the pot so take care (Notice: I used no oil). Cook until lentils and veggies are tender, and begin to get mushy. 

4. Add chopped parsley, basil, and any cooked veggies you have decided to add. Also add the oats or rice, and heat thoroughly for approximately 10 minutes. Ta Dah! You're good to go. Season with more salt-free seasoning and pepper at the table. Soup stores well, in the fridge (for about 4 days) or freezer (for a few months). It's an easy, delicious, and nutritious way to eat more veggies and legumes. Make it often and enjoy!

While you're at it, check out additional recipes below that feature red lentils. They sound fabulous to me. During the next few months, I'm going to try each and every one.

Here's a flavorful recipe from Susan Voisin Berbere Spiced Red-Lentil Hummus

Want to make a Fat Free Vegan Curry? Recipe is from Veronica Grace Red Lentil Tarka Dal Curry/

Chef AJ from the Forks Over Knives Website shares Red Lentil Chili Recipe

How simple and flavorful can lentil dishes be? Let me know which red lentil recipes appeal to you. Would you like to share one of your favorite red lentil recipes with us here? I sure would like to learn new ideas from you.

Thanks for visiting today. If you can, post a link to this blog on social media and like and pin it. Why not become a follower? If you do, you'll be notified the moment I post again. I'd love to get your feedback. Send comments and questions to me by clicking on the white envelope. My email is obloggernewbie@gmail.com. Let's get social.

I'm a Health and Lifestyle Writer, Author, and Tucson Wellness Blogger. For a peek at the 12 week interactive self-care journal program, Colors of Joy: A Woman’s Guide for Self-Discovery Balance and Bliss check Colors of Joy on Amazon Books.  Colors of Joy provides unique activities that help women get in touch with their feelings, thoughts, and aspirations and experience more joy in daily living. See
Colors of Joy Now

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When baking, follow directions. When cooking, go by your own taste. ~Laiko Bahrs

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