The number one thing people asked me when I quit eating meat was "How are you going to get any protein?", and I can't say that I blame them. I used to wonder the same thing. After doing a little digging though I found plenty of plant-based high protein options and I am so happy to share them with you so that you can include them in your next plant-based meal!
(Just to give you an idea here are a few sources of animal based products and their protein content: Chicken 28g/3oz, Beef 26g/3oz, Pork 22g/3oz, Shrimp 20g/3oz)
Seitan - Seitan contains 25 grams of protein per 3.5 ounces and is rich in iron and calcium. (That's more protein than pork and almost as much as beef!) Seitan is great at pretending to be meat in so many recipes. Try this Sesame Ginger Seitan recipe from Rabbit and Wolves: https://www.rabbitandwolves.com/sesame-ginger-seitan-vegan/
Tofu/Tempeh/Edamame - All three are made from soybeans, contain from 10-19grams of protein per 3.5 ounces, and iron and calcium. Edamame is also a good source of potassium and fiber, while tempeh contains probiotics, B vitamins, magnesium and phosphorous. Ready to give Tofu a try? Check out this Spicy tofu chili from Connoisseurus Veg: https://www.connoisseurusveg.com/tofu-chili/
Lentils- These little guys pack a big punch with 18 grams per every cooked cup. They are rich in fiber, folate, manganese, iron and antioxidants. Lentils make a great substitute for ground meat in any recipe, just like in this taco recipe from Taste Of Home: https://www.tasteofhome.com/recipes/tasty-lentil-tacos/
Chickpeas- Also known as garbanzo beans, chickpeas contain 15 grams of protein per cooked cup along with iron, folate, fiber, potassium, phosphorous and manganese. They are great when used as a meat substitute or blended up with some tahini for hummus. Check out these vegetarian "meat" balls with honey-soy glaze from Bon Appetit: https://www.bonappetit.com/recipe/vegetarian-meatballs-with-soy-honey-glaze
Nutritional Yeast- Not exactly a meat substitute, but its still a great way to get in some protein for a plant-based meal. Nutritional Yeast contains about 14 grams of protein per 20 grams and is also a good source of zinc, copper, manganese and B vitamins (including B12!) . Its makes a great swap for parmesan cheese on just about anything, but if you want to try something a little more adventurous give these vegan jalapeno cheddar biscuits from Minimalist Baker a go: https://minimalistbaker.com/vegan-cheddar-jalapeno-biscuits/
What are you cooking up for Meatless Monday?
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