Replace meat with these delicious plant-based proteins.
When discussing high-protein foods, most people often consider animal products such as beef, fish, or eggs; however, these aren’t your sole choices. A wide variety of plant-based options also provide substantial amounts of protein, allowing for both diversity and flavor in meals. Yet, which plants stand out as prime examples, and how can one incorporate them into daily eating habits? Below, leading nutritionists highlight some excellent vegetable proteins suitable even for those adhering to specific diets. plant-based diet or looking for meat alternatives .
Meet Our Expert
- Connie Elick, MS, RD, certified nutritionist and lecturer in vegan cooking techniques at the Institute of Culinary Education located in Los Angeles
- Natalie Allen, RD, registered dietitian at Missouri State University
Related: 5 of the Best Vegetables to Eat, According to Nutritionists
Edamame
Edamame , or young soybeans, offer approximately 18 grams of protein per 1 cup cooked, making them an excellent choice. Additionally, edamame is high in fiber, says Connie Elick, MS, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles. The young soybeans also provide omega-3 fatty acids, or "good" fats.
How to Eat
- Elick says to eat edamame as a protein-packed snack by boiling or roasting them, then season to taste.
- Blend together pureed edamame, cottage cheese, and cilantro for a creamy edamame dip .
- Add them along with your preferred ingredients. stir-fry for a protein kick, suggests Elick.
Lentils
A type of legume, lentils serve as an excellent source of vegetable-derived protein, providing 18 grams per 1 cup cooked. Additionally, "lentils are high in B vitamins, magnesium, zinc, and potassium," says Natalie Allen, RD, registered dietitian at Missouri State University. They're also rich in fiber and boast anti-inflammatory properties. Another perk? "Lentils are a good source of iron, which is essential for carrying oxygen throughout the body," says Elick.
How to Eat
- Add lentils to your favorite vegetable burger recipe.
- Add lentils to salads, soups, and chilis to boost plant-based protein, suggests Allen.
- Slow-cook lentils with other vegetables and low-sodium vegetable broth for lentil soup , says Elick.
- Replace the meat with legumes and do so. cheesy lentil-and-black-bean nachos .
Fava Beans
Fava beans grow inside pods and provide significant health advantages, according to Allen. A single cup of cooked fava beans contains almost 13 grams of protein In addition to antioxidants, manganese, copper, and folic acid, she mentions.
How to Eat
- According to Allen, for preparing the beans, you should discard the inedible green pods and then boil them; alternatively, roasting them is another option.
- Toss cooked fava beans with pasta , soup, or roasted vegetables," proposes Allen.
- Match crackers, pita bread, or veggies with a fava bean dip .
Related: How to Consume Broad Beans: Instructions for Peeling and Cooking
Green Peas
You may find it surprising to know that green peas are a vegetable containing protein. A single cup of cooked green peas provides approximately 8 grams According to Elick, they also contain immunity-enhancing Vitamin C. Additionally, these foods are rich in the mineral zinc, which, as Elick points out, is crucial for wound recovery and contributes to our ability to perceive tastes and smells.
How to Eat
- Elick recommends adding green peas to casseroles, stews, or pasta dishes to boost their protein content and add some vibrancy with their color.
- Elick suggests preparing a vibrant green pea hummus dip using tahini paste, lemon, and spices as an appealing twist on traditional hummus.
- Combine your favorite pasta with green peas, beans, and a light lemon sauce for a spring pasta salad .
Pinto Beans
One cup of cooked pinto beans contains approximately 15 grams of protein Other significant nutrients found in pinto beans consist of fiber, folic acid, and potassium.
How to Eat
- Fill a whole-grain tortilla with pinto beans, followed by adding cheese, tomatoes, and lettuce to create a vegetarian-friendly burrito, as proposed by Elick.
- Make California-style vegetable burgers with pinto beans.
- Serve pinto beans with cilantro lime rice For a satisfying and tasty meal, Elick is recommended.
Artichoke
Artichokes offer an equal balance of nuttiness and sweetness along with being another good source of protein. They stand out 5 grams of protein According to Allen, one cup of cooked [the ingredient] provides fiber, antioxidants, potassium, and magnesium. Additionally, they are a good source of copper and folate, particularly crucial for expectant mothers, as he points out.
How to Eat
- Make an artichoke salad For a sophisticated but straightforward side dish.
- Stuff entire artichokes with cheese and herbs, as demonstrated in our stuffed artichokes filled with feta and dill .
- Fresh and tangy, our marinated artichoke pasta salad effectively utilizes common pantry ingredients.
Chickpeas
The main ingredient in hummus And regarding falafel, chickpeas are brimming with protein. A single cup of cooked chickpeas has almost 15 grams of protein According to Elick, chickpeas are also a rich source of magnesium and calcium.
How to Eat
- Use chickpeas in salads Or opt for minestrone soup to increase your protein intake, suggests Elick.
- Make roasted spiced chickpeas For a crispy and salty treat.
- Elick suggests mashing chickpeas with mayonnaise, lemon juice, and dill to create a high-protein spread suitable for sandwiches or toast.
- Whip up a chickpea and tuna dip for a pantry-friendly appetizer.
Mung Beans
Consuming one cup of cooked mung beans will provide you with an impressive amount. 14 grams of protein According to Allen, the beans are abundant in antioxidants and fiber as well.
How to Eat
- To prepare mung beans simply, you can put them in a pressure cooker for roughly five minutes, according to Allen.
- You can also boil mung beans on the stovetop for 20 to 30 minutes, says Allen.
- Once cooked, mung beans can be added to salads, stir-fry , soup, or rice dishes.
Brussels Sprouts
Brussels sprouts can add some protein to your plate with approximately 2 grams of protein per ½ cup serving, along with fiber and antioxidants. "They're also a good source of vitamin K and contain compounds that help fight inflammation," she adds.
How to Eat
- Roast Brussels sprouts until crispy, then drizzle with balsamic vinegar, suggests Allen.
- Alternatively, roast Brussels sprouts with bacon and oranges for a sweet and salty appetizer.
- Shred raw Brussels sprouts and use in a coleslaw or salad .
- Sauté Toss them with olive oil, lemon juice, salt, and pepper for a simple side dish.
Read the initial article on Martha Stewart
