Tag: plant based protein

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How to Lentils: Low-effort & low-cost plant protein

Before I tell you how I cook lentils, if you need reasons why you should eat lentils, here’s a list:

  1. Really nutritious*
  2. Really cheap
  3. As they are usually sold canned or dry, they keep for a long time
  4. Pretty environmentally friendly*
  5. Pretty easy to cook (and faster than beans)

*Read til after the recipe if you want more of an explanation for this list.

The super easy method to cook lentils:

Buy canned lentils and season them with whatever sauce or seasoning you like. Warm them up or eat them cold. Done. Easy.

The slightly more work but still pretty easy way to cook lentils is:

  1. Measure out the dry lentils you want to cook. They don’t expand that much pasta or beans do, so don’t worry about that.
  2. Give em a good rinse. They don’t need to soak like beans do, although it won’t hurt them if you do. I like to put them in a colander and run water through.
  3. While you’re rinsing, take out any small rocks you find. I haven’t found rocks often, but a few times I have found them with my teeth :/
  4. Find a pot that will fit the lentils you have measured, plus twice that amount of water (so 2 cups of water for 1 cup lentils) and a little extra. It will help if it has a lid that fits.
  5. Put the lentils and water in that pot along with a little salt.
  6. Put the pot on a stove burner or hotplate and cover with a lid.
  7. Turn the stove or hotplate to high heat and wait until the lentils are boiling. Once they are boiling, turn the stove down to low (keep the lid on).
  8. Let it continue to cook on low until most of the water is absorbed or until they are the softness you like (anywhere from 15-45 minutes.) Drain any extra water out.
  9. Taste, add more salt and other seasonings as needed.

Done.

To add more flavor, use broth instead of water, add other spices with the salt. Or, before putting the lentils in the pot, cook some onions, garlic, spices, or other aromatic veggies in some oil, then add the lentils.

in case you prefer a video

If you’ve tried lentils before and were put off by the mushy texture, I suggest trying French lentils, as they tend to hold their shape better. Eating them in a salad vs. by themselves or as a soup may also help them be more appealing. Here’s a great French lentil salad recipe from Once Upon a Chef.

Cookie and Kate has a great and very detailed guide if you want specific cooking times for specific kinds of lentils.

The good nutrition news about lentils:

1 cup of cooked lentils has:

  • 17.9g of protein! About the same as 1 and 1/2 eggs! (Just make sure you also eat a whole grain to get all your amino acids in. If you want to learn more, read this)
  • over 6mg of iron, which is 33-75% of your recommended daily intake, depending on your needs
  • Over 15g of fiber, which is 40-60% of your recommended daily intake!
  • over 350 micrograms of folate, which is about 90% of your recommended daily intake!

Generally, plant-foods use fewer resources, including water and energy, than animal foods. This is also true for lentils. Lentils also have the added bonus of being nitrogen-fixing, which means that if farmers use lentils as part of crop rotation, less fertilizer is required. (Source)

Of course, there are a lot of great lentil recipes out there from around the world! Do you have any favorites?

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Plant-Based Protein (Protein for vegans, vegetarians, or just people who like to eat a lot of plants)

If you don’t eat meat, but do eat dairy products and/or eggs, know that dairy products and eggs are also very good sources of protein. However, you likely will also get some of your protein from plant-sources, so read on.

If you eat no animal products, you will obviously need to gain your protein from plant-based protein sources like beans, lentils, nuts, and seeds. There is a longer list of plant-based proteins (and also non-meat but animal-derived proteins) here.

Protein foods from animal sources (meats, fish, eggs, dairy products, etc.) have all the types of amino acids (protein components) we need. Most protein foods from plant sources have most but not all of the types of amino acids we need. (Learn more about amino acids here).

However, the amino acids missing from one plant food can be filled in by eating a plant food that does have those amino acids. If you are eating a variety of plant-foods you will get enough variety of amino acids to fill your needs. That’s why it is so important as a vegan, or someone who doesn’t eat many animal products to make sure you are eating your protein foods and also whole grains and vegetables.

Whole grains and vegetables have a small amount of protein that will help you meet your protein needs, both the amount and types of amino acids you need. You don’t need to keep track of which amino acids you are eating, just make sure you are eating a variety of plant-proteins, whole grains, and vegetables. This also helps makes sure you get enough of other nutrients, like calcium and iron, that are less abundant in plant foods than animal foods.

As far as the amount of plant-based protein you need to eat, the amounts of protein to eat are the same, (read this post about how much protein to eat) but the volume may be higher. This is because the plant foods that provide protein also contain more carbohydrates, fiber, and water than most animal proteins.

For example, to get the same amount of protein as 1 oz of meat, you would need to eat about 1/2 cup cooked beans, 1/2 cup cooked lentils, 1/4 cup nuts, or about 2 oz tofu. The protein needs are the same, but the physical portion size is larger. However, along with the protein, you will usually be getting carbohydrates, protein, water, and other nutrients.

In addition, some of the nutrients that are a concern for eating too many animal proteins (like saturated fat and sodium) are naturally low in plant-based protein, so you rarely need to worry about eating too much plant-based protein. The exception would be meat substitutes, or other substitute products, which are often high in sodium or less healthy fats- always check the package.

The main takeaway: your protein needs are the same regardless of where your protein comes from, but if you eat only plants make sure you are eating a variety of plant-proteins, whole grains, and vegetables.

If you want more ideas for plant-based meals and recipes, check out Marisa Moore, RDN, a fellow dietitian who posts mostly vegetarian (and often vegan) recipes or Kate of Cookie and Kate, a resource I have used many times for plant-based recipes. I also have a NEW vegan/vegetarian meal plan you can purchase as an instant download here.

There are many many great resources out there, these are just a few I’ve been enjoying lately.

I also often post plant-based meal and snack ideas on my instagram @nutritionforrealhumans – feel free to follow 🙂

What other questions do you have about plant-based proteins? Or a plant-based diet? Or protein in general?

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Need protein? Here’s a list of foods that provide a good amount of protein

This post is a list of foods that provide protein. This list is for you if:

  • you’re not sure which foods have protein,
  • you are tired of the protein foods you are eating and want to find different ones,
  • you’re looking to add more protein to your diet and need ideas

Keep reading to find some new protein foods to try!

peanut butter toast and apples
miso tofu soup with roasted mushrooms
cottage cheese in a dish
white fish and pasta and peas
scrambled eggs and greens
beans and rice
quinoa in an acorn squash
chicken fajitas
breaded chicken, sweet potatoes, and green beans
white beans and turnip stir fry
taco ring ground beef and cheese

Poultry

  • Chicken breast
  • Chicken thighs
  • Chicken drumstick
  • Chicken wings
  • Chopped or shredded chicken
  • Ground chicken
  • Canned chicken
  • Chicken feet
  • Turkey, white and dark meat
  • Shredded or chopped turkey
  • Sliced deli turkey
  • Ground turkey
  • Turkey jerky
  • Turkey bacon
  • Duck
  • Pheasant
  • Liver and organ meats (pretty much any kind)

Eggs and Dairy

  • Eggs
  • Milk
  • Soy milk
  • Goat milk
  • Sheep milk
  • Cheese (pretty much any kind except cream cheese)
  • Cottage cheese
  • Goat cheese
  • Sheep cheese
  • Yogurt
  • Kefir

Beans/Lentils/Pulses

  • Black beans
  • Pinto beans
  • Kidney beans
  • Lentils
  • French lentils
  • Split peas
  • White beans
  • Lima beans
  • Garbanzo beans/chickpeas
  • Hummus
  • Tofu
  • Tempeh

Meat

  • Pork chops
  • Pork loin
  • Pork shoulder
  • Ground pork
  • Ham
  • Bacon
  • Canadian bacon
  • Sausage
  • Bologna
  • Salami
  • Ground beef
  • Roast beef
  • Corned beef
  • Hot dog
  • Hamburger
  • Steak
  • Beef roast
  • Beef jerky
  • Bison
  • Elk
  • Venison
  • Lamb
  • Mutton

Various Plant Proteins

  • Almonds
  • Walnuts
  • Peanuts
  • Sunflower seeds
  • Pumpkin seeds
  • Cashews
  • Pistachios
  • Pecans
  • Nut butters
  • Soy milk
  • Quinoa (at least 1 cup)
  • Seitan
  • Meat substitutes like veggie burgers or vegetarian sausage (always check the label for protein content)
  • Edamame
  • Sprouted peas
  • Green peas (1 cup)
  • Grilled Portobello mushroom (1 cup)

A word about protein powders: Many people find protein powders helpful, however I haven’t included them separately because most of them are made from one of the foods listed above like milk, eggs, soy, or peas.

These foods, in a typical serving size, provide at least 10% of the recommended daily amount of protein (%DV). Note that many of them provide much more than 10% and that the the %DV is based on a very general figure. This post does not give serving sizes or recommend amounts of protein to eat. Protein needs vary widely, and there is a wide amount of protein intake that can be healthy! If you have questions about how much protein you need, speak with a registered dietitian or your doctor!

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