When we think of consuming protein, we typically think of meat, but protein is also found in plants, including legumes, nuts, seeds, grains and even fruits and vegetables. According to the Centers for Disease Control and Prevention, the recommended daily allowance of protein is 10 to 35 percent of your calorie intake, dependent on age. Proteins are found in every cell and tissue of our body promoting growth and repairing bone, muscles, tissues, blood and organs. Proteins are the basic building blocks of human cells and one of three nutrients the body uses for energy (the other two are fat and carbohydrates). Here’s a closer look at how plant proteins stack up.
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Legumes contain proteins, while also providing a source of carbohydrates, fiber and other micronutrients. Legumes include dried beans such as soy, pinto, navy, black, kidney, chickpeas or garbanzos and lentils. You can add beans to soups, salads, casseroles and tacos. Or you can make beans into a spread, such as hummus, for a dip or to use on a sandwich.
Soy is a legume, but there are many soy foods in addition to dried beans. Edamame, tofu, tempeh and soy milk are a few other forms of soy. Soy is one of the only plant-based complete proteins, meaning it contains all of the essential amino acids. Other plant proteins are “incomplete” and must be eaten in combination (such as rice and beans) to get the full complement of essential amino acids.
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Nuts provide protein, fiber, monounsaturated and polyunsaturated fats (the good fats). Regular consumption of nuts has been shown to help lower blood cholesterol levels. Nuts also include seeds and nut butters. Almonds, cashews, hazelnuts, peanuts, pecans, pistachios, walnuts, pumpkin seeds, sesame seeds and sunflower seeds offer a good selection of protein-rich nuts to choose from.
Grains such as wheat, rye, quinoa, oats and barley are a few choices with a reasonable supply of protein. Quinoa is the grain with the highest amount of protein, but perhaps is the least familiar. Quinoa is actually the seed of a plant that is related to beets, chard and spinach. Like soy, quinoa is also a plant-based source of complete protein. Cooked quinoa is fluffy and creamy, yet slightly crunchy with a somewhat nutty flavor.
Vegetables and fruits offer little protein in comparison with the other plant proteins I’ve mentioned, but there are a few vegetables that do pack in the protein. Spinach and broccoli are two recognized leaders with four to five grams of protein per cup (compared to tempeh, which boasts 41 grams per cup). Fruits generally offer even less protein that vegetables, with peaches and dried figs topping the list for fruit-based protein content.
Plants provide more than vitamins and fiber. Their available protein offers a low-fat, low-calorie alternative to meat-based proteins. If you’re looking for a healthy recipe to offer a meatless meal, check our website, www.theproducelady.org for easy, tasty dishes.
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