Plant Based Protein 

The Benefits of Plant Based Protein

In contrast to animal-based protein, plant-based protein is derived from a variety of sources, including legumes, grains, nuts, and seeds. By incorporating these nutrient-dense foods into your diet, you can reap the many benefits of plant-based protein while enjoying a diverse range of delicious and satisfying meals.

17 Plant Based Proteins

Lentils:

• 18 grams of protein per cooked cup
• Good source of fiber, iron, and potassium

Chickpeas (Garbanzo Beans):

• 14 grams of protein per cooked cup
• High in fiber, iron, and folate

Peanut Butter:

• 8 grams of protein per 2 tablespoons
• High in healthy unsaturated fats, fiber, and vitamin B6

Tofu and Tempeh:

• Tofu: 10 grams of protein per half cup
• Tempeh: 15 grams of protein per half cup
• Both are soy-based products

Quinoa:

• 8 grams of protein per cooked cup
• High in fiber, iron, and potassium

Soy Milk:

• 7 grams of protein per cup
• Good source of calcium and vitamins D and B12

Chia Seeds:

• 4 grams of protein per 2 tablespoons
• High in fiber, healthy omega-3 fatty acids, and antioxidants

Hemp Seeds:

• 10 grams of protein per 3 tablespoons
• High in fiber, healthy omega-3 and omega-6 fatty acids, and minerals like magnesium and potassium

Almonds:

• 6 grams of protein per quarter cup
• High in healthy unsaturated fats, fiber, and vitamin E

Spinach:

• 5 grams of protein per cooked cup
• High in fiber, iron, and antioxidants

Green Peas:

• 8 grams of protein per cooked cup
• High in fiber, vitamin C, and antioxidants

Artichokes:

• 4 grams of protein per medium artichoke
• High in fiber, vitamin C, and antioxidants

Potatoes:

• 4 grams of protein per large potato
• Good source of fiber, vitamin C, and potassium

Brown Rice:

• 4 grams of protein per cooked cup
• High in fiber, vitamins B and E, and minerals like magnesium and potassium

Broccoli:

• 4 grams of protein per cooked cup
• High in fiber, vitamins C and K, and antioxidants

Black Beans:

• 15 grams of protein per cooked cup
• High in fiber, iron, and antioxidants

Oatmeal:

• 6 grams of protein per cooked cup
• High in fiber, vitamins B and E, and minerals like magnesium and potassium.

5 High Protein Beans to add to your Meal

Kidney Beans:

• Protein Content: 15g per cooked cup
• Health Benefits: Rich in fiber, iron, and antioxidants, helps regulate blood sugar levels and promote heart health

Pinto Beans:

• Protein Content: 15g per cooked cup
• Health Benefits: Rich in fiber, iron, and antioxidants, may improve gut health and aid in digestion, may reduce the risk of heart disease

Navy Beans:

• Protein Content: 15g per cooked cup
• Health Benefits: Rich in fiber, iron, and antioxidants, may improve gut health and aid in digestion, may promote heart health and regulate blood sugar levels

Lima Beans:

• Protein Content: 15g per cooked cup
• Health Benefits: Rich in fiber, iron, and antioxidants, may improve gut health and aid in digestion, may reduce the risk of heart disease

Adzuki Beans:

• Protein Content: 17g per cooked cup
• Health Benefits: Rich in fiber, iron, and antioxidants, may improve gut health and aid in digestion, may reduce the risk of heart disease, may boost energy levels.

Persian lentil soup recipe for breakfast lunch or dinner

Persian lentil soup recipe

Ingredients:

• 1 cup green lentils
• 2 medium sized potatoes, peeled and diced
• 2 medium onions, chopped
• 4 cloves of garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt and pepper, to taste
• 6 cups of water or vegetable broth
• 2 tablespoons lemon juice
• Fresh herbs like cilantro or parsley, chopped (optional, for garnish)

Instructions:

1. Rinse the lentils and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onions and sauté until they are translucent.
3. Add the minced garlic and sauté for another minute.
4. Stir in the ground turmeric, cumin, coriander, salt, and pepper, and cook for about 1 minute or until fragrant.
5. Add the diced potatoes to the pot and cook for about 5 minutes, stirring occasionally.
6. Pour in the water or broth and add the lentils to the pot. Increase the heat to high and bring the soup to a boil.
7. Reduce the heat to low, cover the pot, and let the soup simmer for about 30-35 minutes or until the lentils and potatoes are tender.
8. Stir in the lemon juice and season the soup with more salt and pepper if needed.
9. Serve the soup hot, garnished with fresh herbs if desired, and olive oil.