I have a feeling this creamy Caesar bowl is going to be our most popular recipe of 2023; I can’t recommend it highly enough. Not only is it absolutely delicious and ready in under 30 minutes, it’s also loaded with nearly 35g of plant-based protein in every serving, thanks to the chickpeas, tofu, edamame beans and quinoa. Combine this with fibre and healthy fats, and you have the perfect dish to keep you feeling fuller for longer.View Recipe
Protein is a vital macronutrient, crucial for maintaining overall health, including optimum energy levels. It is likely that you have heard the argument that plant-based diets don’t provide sufficient protein. The good news is that’s not the case. Getting protein on a plant-based diet is relatively easy, once you have all the information and follow a well-planned, diverse diet. So, whether you're fully committed to a plant-based diet or simply looking to include more plant-based foods in your meals, here’s everything you need to know about plant protein.
Protein is the building block of life, and it serves several critical functions in the body. Here are some key reasons why protein is essential in a balanced diet:
1. Growth & Repair
Protein is essential for the growth and repair of tissues in the body. Whether it's recovering from a strenuous workout or healing from an injury, adequate protein intake is crucial.
2. Energy Support
Protein provides a source of sustained energy. Unlike carbohydrates, which offer quick energy spikes, protein helps maintain stable energy levels throughout the day.
3. Immune Function
Many immune system components, such as antibodies, are made up of proteins. A protein-rich diet can help bolster your immune system and improve your body's ability to fight off infections.
4. Hormone Balance
Hormones are responsible for regulating various bodily functions, and protein plays a role in hormone production and balance.
5. Neurotransmitter Production
Proteins are essential for producing neurotransmitters, which are chemical messengers that transmit signals in the brain. This affects mood, cognition, and overall mental health.
It's a misconception that plant-based diets don't provide sufficient protein. Here are our top 7 plant-based protein sources.
Tofu, Tempeh & Edamame
Soybeans are a fantastic source of protein, as well as containing lots of other key vitamins and minerals, including calcium and iron. Tofu and tempeh are versatile too, you can use them in anything from veggie burgers to salads, curries, stews, chillies, and sandwiches.
Lentils are packed with both protein and fibre, they’re so easy to cook with and again, they’re brilliantly versatile. Try making a lentil bolognese, adding them to a lasagne, stirring them into a minestrone or toss them into a quick salad.
There are so many different delicious beans from chunky butter beans to chickpeas, black beans, kidney beans, haricot beans and lots more. Again, you can use them in a huge array of dishes, as well as making delicious dips from them, from a classic hummus to a smoky red pepper and butter bean spread or a spicy black bean option.
Hemp seeds are also packed with omega 3, an essential fatty acid that’s critical to good health. They’re an easy addition to smoothies, porridge or granola bowls.
Most of us have frozen peas in the kitchen, they’re often overlooked but they’re an incredibly healthy, easy to use ingredient. Add them to a simple pesto pasta, blend them into a minty pea spread or mash into your guacamole for something a little different.
Quinoa is a great protein source, and an easy addition to your meal plans. It’s quick to cook and a great swap for rice, if you’re wanting to add more protein to a recipe that you’re already familiar with
Nuts & Nut Butters
As well as being packed with protein, nuts are high in fibre and healthy fat, so they’re great as sustaining energy levels. Seeds and seed spreads (including tahini) are also great protein sources.
Incorporating more plant-based protein sources into your diet is a fantastic way to support your health and well-being. Whether you're fully committed to a plant-based lifestyle or simply looking to add variety to your meals, there are lots of delicious options available. From quinoa and lentils to tofu and tempeh, plant-based proteins offer a diverse range of flavours and textures that can elevate your culinary experience. By embracing these high-protein plant-based recipes, you not only contribute to your own health but also reduce your environmental footprint.
Discover a world of plant-based protein recipes with everything from our quick 10-Minute High-Protein Bowl and creamy Everyday Lunch Bowl to our delicious High Protein Sweet Potato Traybake. These recipes offer quick, flavourful solutions to meet your nutritional needs while leaving you feeling satisfied, full of energy and flourishing.