Monday, March 31, 2014

Meatless Monday: Vegan Sources of Protein

Seeking vegan, plant-based sources of protein for Meatless Monday or everyday? Check out Greatist's awesome guide of 7 Proteins for Meatless Monday. It features protein in grams, storage, preparation, and go-to recipes for each vegetarian protein source.

I love quinoa, so it was awesome to see it included in the guide and to read that there are 4g protein in a 1/2 cup cooked serving. The guide points out quinoa is one of the only grains and seeds providing the nine essential amino acids our bodies can’t produce on their own. It’s also full of fiber, iron, magnesium, and manganese. I love getting my morning protein with a bowl of warm cereal I call Quinoa Parading as Blueberry Pancakes. It gets an extra protein boost because it's cooked in almond milk.

Quinoa: It's what's for breakfast.

As much as I adore quinoa, lentils are my favorite plant-based protein on the list. Lentils come in so many varieties and all of them are so good. Plus can be prepared so many ways. Try my easy lentil soup recipe. 1/2 cup of cooked lentils contains 9g of protein!

Other plant-based proteins featured in the guide:
  • Seitan ("wheat meat"): 20g per 1/2 cup serving
  • Natto (fermented soy beans): 15.5g per 1/2 cup serving
  • Tempeh: 11g per 1/2 cup serving
  • Beans: around 7.5g protein per 1/2 cup serving (exact amount of protein depends on the variety)
  • Tofu: 7g per 1/2 cup serving

What's your favorite plant-based protein source?

Check out the full guide at for Meatless Monday recipes featuring these vegan protein powerhouses.

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