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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Dirty Rice with Collards, Chickpeas, and Savory and Spicy Seasonings

I like to search for delicious recipes and often adapt ones I see on the Internet to satisfy my culinary and health needs. Several months ago I had the good fortune to convert a Cajun/Southern Dirty Rice Dish which originally featured animal protein into a Plant-based, Gluten Free, Main Dish Delight. The ingredients I use are top-notch, rich in plant-based calcium, protein, flavor, and antioxidants.

I’d never heard of “Dirty Rice,” until I spotted a vegan rendition from Letty's Kitchen. She eats this dish as a simple supper with a salad.

My hubby and I have made several changes to the basic recipe, and use it as a go to dish when we crave spicy, wholesome, and filling. Please let me know what you think about my version.

Ingredients:

3 cups vegetable broth

1 cup long grain brown rice (I used brown Basmati for the aroma and taste)

1 bay leaf
½ teaspoon ground turmeric

1 can chickpeas (garbanzo beans) approximately 1 ¾ cups

1 bunch collards greens (about ten leaves) middle stalk (stem) removed from each piece

1 chopped red or yellow onion, or a bunch of scallions to equal 1 cup
2 garlic cloves, minced
1/2 teaspoon grated fresh ginger
2 tablespoons olive oil

1/2 cup raw shelled pumpkin seeds

1 tablespoon Bragg Liquid Aminos or low sodium non-GMO gluten free soy sauce

1/8 teaspoon cayenne pepper up to 1/4 teaspoon depending on how hot you like it

Freshly ground black pepper

2 Tablespoons nutritional yeast

What to do:

1. In a sauce pan, bring 2 cups vegetable stock to a boil. Add the rice, bay leaf, and turmeric. Cover and return to a boil. Reduce heat to simmer and cook 30 to 40 minutes, or until the liquid has been absorbed. Let the rice sit for a few minutes. Then, fluff it with a fork.

2.While the rice is cooking, prepare the collard greens, (one cup contains 10% of the RDA of protein and 27% for calcium). For additional information about health benefits see What's New and Beneficial About Collards. Wash collards in cool water. Place one leaf on your cutting board at a time. Remove the tough stalk that runs down the leaf by slicing down each side of the stalk. Save the stalks for your compost pile. Stack the collard leaves one on top of each other, with the leaf tips all at the same end. Roll the stack tightly in a long tube. Starting at the thick end, slice the collards as thinly as possible to make spaghetti like strands. Then cut the strands across into ½ in. pieces.

3.Place raw pumpkin seeds in a roasting pan in the oven. Pumpkin Seed Health Benefits from Medical News Today. Set temperature to 450° F. When that temp is reached, remove the seeds from oven and let sit.

4.Heat the olive oil in a large skillet over medium heat. Add the onion or scallions. Sauté until tender, which will take approximately 5-7 minutes. Stir in the minced garlic and grated ginger and sauté another two minutes.

5.Pour in the last cup of vegetable broth and add chickpeas into the mixture. I enjoy eating chickpeas as this pulse is full of flavor. Half a cup provides 6g of protein, 6 g of fiber, and 10% of the DV for Iron. Then, stir in the collard strands and cover the skillet. Cook over medium-heat about 15 minutes, until the collards are just tender and chickpeas are hot. Transfer to a colander and drain well.

6.Combine collards, chickpeas, roasted pumpkin seeds, Bragg Liquid Aminos, cayenne, and nutritional yeast with the rice and mix well. Grind in a generous amount of black pepper. Taste and adjust seasoning if needed. Serve piping hot or at room temperature. This recipe will serve 4-6 hungry people. The picture below illustrates this fabulous dish being served with a tossed green salad, one topped with beets and creamy bean dressing.

Notes About this Recipe: 

I grow and shop for organic ingredients and prepare them as often as I can. I usually don't label food as organic in the recipes I post, but want you to know organic foods taste better and are better for you than conventional ones. Read Organic Oven Baked Cottage Fries and a Full Explanation About Why Organic is Best.

The first time I made a dirty rice recipe, I used a leek instead of an onion (see Letty’s recipe at the link above). It tasted delightful, though it was labor intensive and more expensive than using onion. Leeks require a lot of prep, as dirt hides in every layer. I like simple and cost effective so I tried onion the next time I tested my recipe, and scallions the third. Feel free to use what you like as the flavor is good each way.

Nutritional yeast is inactive yeast, most often enriched with Vitamin B-12. It adds a savory layer of flavor and contributes to the pleasing golden yellow color of the dish. Nutritional yeast is available in the bulk section of most markets.

Bragg Liquid Aminos is a non-GMO Project Verified liquid protein concentrate  and 1/2 teaspoon supplies 290 mg of soy protein. It can replace soy sauce or tamari sauce in many recipes. I like its bold flavor, and feel good that it doesn’t contain gluten, MSG, or ingredients that are genetically modified.

Ginger helps digestion and acts as a stomach aide. It adds a kick, a spicy, pungent yet invigorating note to dishes. Facts About Ginger. 

Turmeric (especially an element in it called curcumin) is a miracle spice that adds tang, color, and powerful anti-inflammatory and anti-cancer properties to foods. My research and cooking experience shows that it heightens flavor and increases the meals’ health benefits. Be mindful to use it in recipes where you can also use black pepper and oils like those found in flax, olives, or avocados to increase the body’s ability to absorb it. See Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. Also see What's New and Beneficial About Turmeric.

Please don't forget to let me know whether you're going to try this recipe. Do you often experiment with new recipes? Are you willing to learn something new, as well as take advantage of a meals' good taste and health enhancing benefits? After you comment below, please remember to click on the word publish.

For more recipes that feature collard greens check out: 

Vegan Collard Greens in a Slow Cooker – a Southern New Year’s Day Tradition from Alina Zavatsky 

Meatless Monday: Collard Greens and Shitake Mushrooms with Brown Rice Quinoa Pilaf from Deborah Davis.

Our quote for the day follows: "My mom's collard greens. No one else in the world can make them like hers. I'm not just saying that because she's my mom. She's got some Mississippi secret. I could seriously eat them every day." Santigold at Brainy Quotes.

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Marvelous Marinated Veggies and Tofu Fajitas

Multigrain Tortilla Stuffed with Marinated Fajitas Mixture. Guacamole, Salsa, and Corn Chips too.

Whether you’re hunting for a flavorful recipe for Meatless Monday or Tex-Mex inspired theme for Cinco de Mayo or Mother's Day, consider serving this recipe. Perhaps you're hankering for a vegetarian brunch or dinner entrée that’s fun and healthy to eat any day of the week. Look no further. Serve versatile marinated veggies and tofu fajitas. Bold on taste, easy to prepare, and health benefits galore! Serve this dish once and your family will clamor for more.

Recipe for Marvelous Marinated Veggies and Tofu Fajitas

Ingredients for Fajita Marinade

Prep 10 minutes. This marinade works well for Fajitas, Tacos, Enchiladas, or Burritos.

1 1/2 teaspoons chili powder

1 1/2 teaspoons ground cumin

1 teaspoon dried oregano

1/4 teaspoon cayenne pepper

1 teaspoon paprika

1 teaspoon onion powder

For a Shortcut: Substitute 2 1/2 Tablespoons of Mexican Taco Seasoning Mix or 2 1/2 Tablespoons of Ready-mixed Mexican Seasoning Blend for the six ingredients listed above

1/4 cup fresh squeezed lime or lemon juice

1/4 cup extra virgin olive oil

1/4 cup apple cider vinegar

1/4 cup Braggs Liquid Aminos or low sodium soy sauce

3 cloves garlic, minced

Ingredients for Fajitas

Prep 10 minutes. Make each strip bite sized.

1 large sweet peeled yellow onion chopped

2 carrots scraped and sliced into strips

1 large zucchini scraped and sliced into strips

5 or 6 cleaned and sliced baby bella mushrooms

1 large red pepper sliced into strips

1 brick tofu, drained and sliced into strips (10 to 14 oz brick)

Optional Toppings: salsa, guacamole, vegan cheese, cashew sour cream

Note About Ingredients: 

I use organic ingredients when available, because organic means nutrient content is higher and produce is not genetically modified, not sprayed with chemicals, and is not grown in soil that contains chemical fertilizers.

What to do:

1. Whisk the first 6 ingredients for the marinade- chili powder, cumin, dried oregano, cayenne pepper, paprika, and onion powder in a small bowl. I took an easy way out and used a ready mixed Mexican Seasoning instead. Add other marinade ingredients and whisk again. Then set it aside.

2. Prep and prepare onion, carrots, zucchini, mushrooms, and tofu as described above. Place in a large storage container, pour on marinade, cover and refrigerate. See Simple Way to Drain Packaged Tofu and Tofu Recipe Ideas.

3. Marinate for at least 20 minutes or even up to 12 hours. The longer you let the flavors meld, the bolder the taste.

4. About 10 min. before you’re ready to serve it, heat 1 extra tablespoon of extra virgin olive oil in a cast-iron grill pan or frying pan over medium-high heat. Add marinated tofu and veggies, and cook until veggies are as soft as you like them and tofu turns light brown.

5. At the same time, warm tortillas in the oven at 325 degrees Fahrenheit or in a cast iron pan on top of the stove at medium heat.

6. Serve stuffed, wrapped fajitas with brown rice and beans. If you’d prefer, serve fajitas with a side salad, corn chips, soup, or other appetizer.

Any way you serve it, the recipe ingredients are economical. The components are loaded with plant-based protein, fiber, antioxidants, vitamins, and minerals, yet are cholesterol free. 

Season dish to taste with salt and freshly ground black pepper. Serve this colorful array of plant-based goodness to family or friends often. It's a meal they will love. Happy May.

Corn Tortillas Topped with Marinated Fajitas

The quote for today follows: "There is no sincerer love than the love of food."  George Bernard Shaw

Before you go, take a moment to comment. Do you enjoy eating Fajitas and other south of the border fare? What are the reasons you cook most meals at home, get take-out, or eat  a lot of your meals in restaurants? Please offer feedback in the space provided below. That way I'll know this post is being seen and enjoyed by you.

For additional tasty recipes see Colorful-Tasty-Tucson-Tacos

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

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