5 Easy Sources of Plant-based Protein

When discussing the plant-based diet, people always ask: So, how does one get enough protein from plants?

We get it - when it comes to protein, the first thing that comes to mind for many is meat, meat, and more meat. And now more than ever, eating a well-balanced diet that is optimized for health and nutrition is on everyone’s minds.

The good news is, getting your full daily intake of protein from plant sources is super easy - in fact, you can probably find several high-protein foods already stocked in your pantry or fridge!

Here are 5 nutritious proteins and some simple, delicious ways to prepare them:

1. Tofu
People have a love-hate relationship with tofu. For some, tofu is an indispensable staple - others can’t stand the taste or texture. Whatever your stance may be, there’s no doubt that tofu is a nutritional powerhouse: just one serving of extra-firm tofu can contain up to 10 grams of protein!

If you’re still on the fence about tofu, we recommend trying some of our favorite recipes:

  • Minimalist Baker’s Baked Crispy Peanut Tofu - with just 8 ingredients, this recipe uses cornstarch to help crisp up the tofu, which then gets a delicious coating of sweet, not-too-spicy peanut sauce. It’s guaranteed to convert the tofu naysayers in your life!
  • Connoisseurus Veg’s Creamy Vegan Chocolate Pudding - the secret ingredient to this vegan pudding? Silken tofu! You’d never guess tofu and dessert could go together, but this simple 5-ingredient pudding will satisfy any sweet cravings.

2. Nut Butter
Head down memory lane and whip yourself up a PB&J sandwich lunch! Did you know that just 2 tablespoons of nut butter contains 6-7 grams of protein? And for you fancy people out there, nut butters with added chia or flax seeds can contain up to a whopping 9 grams of protein per serving! For your next snack, add two tablespoons of nut butter to your smoothie, or try making an almond butter, banana, and strawberry toast!

3. Green Peas
You might have picked these out of your meals as a kid, but green peas are a great source of protein: one cup of cooked peas contains 8 grams of protein!

Looking to class up your peas? Try a pea pesto! From My Bowl swaps out parmesan for nutritional yeast in this delicious vegan version (trust us, you won’t even miss it). Try mixing into pasta or spreading on a slice of thick-cut toast for an afternoon treat.

4. Spaghetti
Yes, you read that right - our favourite Italian staple is rich in protein, as well as other essential vitamins and minerals! Just 1 cup of cooked pasta contains 8 grams of protein; even more if you choose whole grain pasta. While you probably have a go-to way of preparing spaghetti, we challenge you to pair it with the pea pesto recipe above to get an extra boost of protein!

5. OmniPork
OmniPork is a 100% plant-based pork alternative developed in Vancouver, Canada that’s sold in thousands of restaurants and supermarkets across Asia - and now at your local T&T Supermarket too! This juicy and tender ground “meat” is super versatile and can be used in many of your favorite recipes. Just 100 grams of OmniPork contains 12.5 grams of protein!

Use OmniPork the same way you’d use ground pork or beef in your favorite meatball recipe, stir-fry, or sprinkled on top of pizza for a “meaty” flavor boost.

For a plant-based twist on the Chinese classic, try our OmniPork Mapo Tofu. That’s tonight’s dinner, sorted!


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