Nutrient Nation: Top sources of plant-based protein

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Are you curious about plant-based protein? Not sure what they are or how to use them? Not even sure why you should incorporate them into your diet? Below are seven of the top sources of plant-based protein!

The best part about plant-based protein sources is that they are full of other nutrients including fiber, minerals, vitamins, and phytonutrients.

Lentils

Protein content: 1 cup of cooked lentils has 18 grams of protein.

How to use lentils:

  • Prepare lentils with your favorite spices and combine with veggies to make a meal
  • Make lentil-based veggie burgers or curries
  • Toss into pasta to make a hearty sauce

Beans

Protein content: 1 cup of cooked black beans has 15 grams of protein.

How to use beans:

  • Prepare beans with your favorite spices and combine with veggies to make a meal
  • Make bean-based veggie burgers or tacos
  • Make a plant-based chili with black beans and kidney beans

Quinoa

Protein content: 1 cup of cooked quinoa has about 8 grams of protein.

How to use quinoa:

  • Prepare quinoa with your favorite spices and combine with veggies to make a meal
  • Replace hot or cold cereals with quinoa and add plant-based milk, fruit, nuts, and seeds
  • Use quinoa instead of rice in your next stir fry

Seeds

Protein content: 3 tablespoons of hemp seeds have 10 grams of protein.

How to use seeds:

  • Sprinkle on top of salads
  • Stir into yogurt or oatmeal
  • Incorporate into baked goods

Nuts

Protein content: ¼ cup of whole almonds has 8 grams of protein.

How to use nuts:

  • Make your own trail mix or granola
  • Sprinkle on top of salads or any other meal
  • Make your own nut butter

Nutritional Yeast

Protein content: 2 tablespoons of nutritional yeast has 8 grams of protein.

How to use nutritional yeast:

  • Sprinkle nutritional yeast on top of any savory dish for a cheesy flavor
  • Make a cheese sauce with nutritional yeast, cashews, potatoes, carrots, and onions
  • Toss into a bowl of air-popped popcorn for extra flavor and protein

Tofu/Tempeh

Protein content: ½ of a block of extra firm tofu has 22 grams of protein.

How to use tofu and tempeh:

  • Marinate and bake tofu/tempeh and serve with veggies to make a meal
  • Replace meat with tofu/tempeh in your next stir fry
  • Use as a filling for tacos

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