Meatless Monday: Stock Your Pantry with Plant-Based Protein

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Gearing up to go meatless on Mondays? Keep your kitchen and pantry stocked with plant-based foods that are rich in protein and flavor!

Stock Your Pantry with Plant-Based Protein

When folks start eating meatless once a week, many wonder where they can get enough protein to stay healthy. The truth is, plants (especially pulses) are full of protein, and with just a little planning you can get all the nutrients you need from plant-based foods! Here are some of the most popular plant-based sources of proteins that Meatless Monday diners love.

Lentils
Nutrition: 1 cup = 18g protein

Lentils are a protein powerhouse: 9 grams of protein in just half a cup! But protein is only part of the picture for lentils; these pulses add a significant serving of fiber, folate, iron, and potassium to your meal. Dried, canned, or pre-cooked, lentils are an essential in any pantry.

Lentil Recipes for Meatless Monday: Breakfast Lentils, Lazy Lentil Soup, Lentil Balls with Riata

Hemp Seeds
Nutrition: 3 tablespoons = roughly 10g protein

Far from a simple garnish, hemp seeds add protein to any meal and contain heart-healthy omega-3 fatty acids. Whether sprinkled on salads, stirred into smoothies or blended in soups, hemp seeds at a mild sweet or nutty flavor to meals.

Hemp Seed Recipes for Meatless Monday: Mushroom Hemp Tartlets, Blueberry Brainiac Smoothie

Chia Seeds
Nutrition: 2 tablespoons = 4g protein

Chia seeds are a sprinkle-able, stir-able, drinkable source of protein with simple instructions: just add water! Soaking your chia seeds allows them to absorb water and produce their iconic soluble-fiber- rich gel. These seeds and the gel they produce also make an excellent thickening agent in cooking.

Chia Seed Recipes for Meatless Monday: Chocolate Banana Smoothie, Blueberry Apple Porridge

Quinoa
Nutrition: 1/2 cup = 7-9g protein

A perfect protein-rich replacement for rice, quinoa has recently become a popular meatless main course ingredient and stand-alone side dish. Quinoa is packed with full of fiber, iron, magnesium, and manganese, and makes a very nutritious addition to your menu.

Quinoa Recipes for Meatless Monday: Black Quinoa, Farro & Rice Salad with Radishes, Quinoa Stuffed Bell Peppers, Supreme Crispy Quinoa Vegetable Burgers Quinoa

Nuts and Nut Butters
Nutrition: 1/4 cup = about 7-9g protein

Peanuts, almonds, cashews, and more – nut butters are perhaps the easiest way to add a dollop of protein and healthy fats to your diet. Nut butters go way beyond the traditional PB&J; spread it on whole grain toast, add a spoonful to soups or sauces, or just enjoy a spoonful on its own!

Nut Recipes for Meatless Monday: Spicy Peanut Chutney, Thai Fresh Spring Rolls with Peanut Dipping Sauce

Beans (Like Black Beans, Kidney Beans, and Cannellini Beans)
Nutrition: 1 cup = about 15g protein

One of the best-known plant-based protein sources, beans are versatile and can be very easy to prepare. In addition to the protein they bring to your plate, beans also offer a heaping helping of fiber and flavor.

Bean Recipes for Meatless Monday: Italian White Beans with Kale, Mashed Plantain with Red Beans

Seitan
Nutrition: 1 cup = 40g protein

Nicknamed “wheat meat,” seitan is made of wheat gluten and has a chewy, meaty texture when cooked. It’s know for its ability to soak up the flavors of the other foods, seasonings, and sauces it is cooked with.

Seitan Recipes for Meatless Monday: Seitan-Cashew Blanquette, Seitan with Mushroom Gravy, Smoked Spicy Seitan Chili

Tempeh
Nutrition: 1 cup = 22g protein

This meatless protein source is made of fermented soy beans, and has a nutty, sweet flavor on its own. Like tofu and seitan it absorbs flavors well, but tempeh has a firmer consistency that makes grilling and searing ideal cooking options.

Tempeh Recipes for Meatless Monday: Sesame Tempeh with Green Beans, Tempeh Fried Brown Rice, Thai Tempeh Tacos

Tofu
Nutrition: 1 cup = 14g protein

Spongy, versatile tofu is one of the most popular meatless protein-rich foods. Made from soybean curds, tofu can be silky soft or extra firm, and can be grilled, fried, baked, steamed, sautéed, or even eaten raw.

Tofu Recipes for Meatless Monday: Curried Tofu “Egg” Salad With Almonds, Korean BBQ Tofu Tacos, Asian Noodles with Tofu and Almonds

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