When living on a plant based diet it is important to eat foods which are giving you protein. Most often in a diet, protein is found in the meat that we eat but as more and more people are choosing to be vegan and vegetarian it is important to know which foods have the nutrients that you need to keep your diet varied.
We need protein as it is an important component of every cell in our bodies. It is used to build and repair tissue and it also makes enzymes, hormones and other bodily chemicals. It is an important thing that we need to consume.
Here are some of the best plant based foods containing protein alongside some recipes on how to incorporate them into your diet.
When cooked, these peas are really high in protein and they are super versatile. They are good used in stews and curries or, as they are most favourably eaten, as hummus which you can use as an alternative to butter in sandwiches.
Here is a great recipe for making a chickpea curry- https://www.bbcgoodfood.com/recipes/chana-masala
This grain is a complete protein. It is also high in magnesium, iron and fibre. It is great served as part of a salad or as a replacement to carbohydrates like pasta.
Here is a recipe for a really tasty salad that is perfect to eat over the remainder of the summer https://www.bbcgoodfood.com/recipes/watermelon-spinach-super-salad
Soy is one of the richest sources of protein so tofu is the perfect thing to eat. It is often used as a substitute to meat and works well in meals as it takes on the flavours of the food that it is served with. It is also full of calcium and iron so is a good substitute for dairy.
Here is a recipe for making sesame crusted tofu and noodles – https://www.bbcgoodfood.com/recipes/sesame-crusted-tofu-gingery-noodles
Full of protein, fibre, iron and potassium lentils are a great staple for a plant based diet. Similarly to chickpeas they work really well in curries and stews, as well as salads.
Here is a really yummy salad with lots of protein and halloumi, what’s not to love! https://www.bbcgoodfood.com/recipes/halloumi-lemony-lentils-chickpeas-beets
Dark leafy greens can be a great source of protein such as broccoli stems, kale and mushrooms. On their own they don’t offer much but as a snack throughout the day or combined with other protein rich foods they are perfect!
Here is a protein full recipe which serves as a great veggie main! – https://www.bbcgoodfood.com/recipes/roasted-broccoli-puy-lentils-tahini-yogurt
Great for protein and healthy fats these are great to nibble on. Using peanut butter as an ingredient is a great way to get this food into your diet.
For a more adventurous lunch then give this recipe a try –https://www.bbc.com/food/recipes/paneermushroomandspi_86563
Not so recognisable but very high in protein! It is an organism that grows in both fresh and salt water. It is also a great source of some really important vitamins such as A,C,E and B.
If you fancy trying your hand at making your own drinks, then this is a tasty and protein full lemonade to try –https://www.organicburst.com/blogs/ob-life/118735557-4-ingredient-spirulina-lemonade
Great for protein, fibre and essential amino acids. It also packs calcium so it’s really helpful for the growth and health of your nails, bones and skin. Chia seed puddings are very popular, you will probably have seen them on Instagram at some point as they are very pretty and very yummy.
This blog is great for healthy recipes and offers a basic chia seed pudding recipe – https://www.eatingbirdfood.com/basic-chia-seed-pudding/#tasty-recipes-33190
In just one white potato there is 4g of protein and 20% of your daily recommended amount of potassium. Pair a baked potato with hummus for a really good wholesome meal.
Make your average jacket potato more decadent with this recipe – https://www.bbcgoodfood.com/recipes/jacket-potato-whipped-feta-sumac
One cup of these beans is going to give you a lot of protein. This is great to eat as a snack throughout the day or as a side dish to a main meal.
Here is how to turn Edamame into one of your new favourite snacks –https://www.elizabethrider.com/toasted-sesame-garlic-edamame-recipe/