If you’re making healthy changes to your diet by eating less meat and more plants, you might wonder if you’re getting enough protein. The good news: There are plenty of plant foods that can shore up your daily protein intake.
Beans and lentils are nutrient-packed protein replacements for animal protein. One cup of black beans and pinto beans, for instance, each delivers 15 g of protein, along with 15 g of fibre and plenty of folate, calcium, magnesium and potassium.
Pastas made from black beans, lentils, chickpeas and edamame are other ways to add satiating plant protein to your diet. Explore Cuisine’s Black Bean Spaghetti serves up, per 85 g dry , 39 g of protein; the same amount of Chickapea Organic Penne provides 20 g of protein.Nuts are an easy way to add protein to meals and snacks. One-quarter-cup of almonds has 7.5 g protein; an equivalent serving of pistachios provides 6 g., too, offer up a decent protein hit.
Two tablespoons of hemp and chia seeds each deliver 6 g of protein along with calcium , magnesium, iron and zinc. Toss hemp or chia seeds into salads, sprinkle over avocado toast, stir into yogurt, add to oatmeal or blend into smoothies.add a surprising amount of protein to meals. One cup of cooked freekeh offers 12 g of protein, while one cup of cooked quinoa and farro each supply 8 g.
Teff, a gluten free whole grain, delivers 10 g of protein per one cup cooked; it’s also a good source of fibre, magnesium, calcium, iron and zinc. Add it to stews and pilafs, toss cooked teff into salads or serve it as porridge.Don’t discount vegetables when it comes to protein. Most provide 3 to 4 g of protein per one cup. Green peas, though, deliver 8 g of protein per cup. One cup of cooked spinach has 5.5 g.Soy milk and pea milk have the protein equivalent of cow’s milk .
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter
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