How to get more protein from plants

29 Nov

Written By HUBBUB

Switching to a more plant-based diet doesn’t need to be a challenge - check out our tips for making a delicious and nutritious change.

Protein is essential for growth and repair of the body and maintenance of good health, as well as providing us with energy. Meat and dairy are a rich source of important nutrients such as protein, calcium, iodine, iron, vitamin B12 and zinc. But with a little planning, a diet with less or even no meat and dairy can include all the nutrients you need.

Small shifts to reduce meat and dairy and increasing vegetables, pulses, nuts seeds, wholegrains and fruit can help achieve a diet that is better for you and the planet.

What is protein, exactly?

Different foods contain different amounts and combinations of amino acids, which are the building blocks of proteins. Protein from animal sources such as meat, fish, eggs and dairy contain the full range of essential amino acids that our bodies need.

To get all you need from a more plant-based diet, we just need to eat a variety of plant-based proteins such as cereals and pulses together. A great example are grains and legumes, such as pasta and peas, or beans and wholemeal bread. You don’t need to combine different plant proteins in every single meal – but it’s important to eat a variety of different plant proteins from day to day.

Top plant-based protein sources

Pulses: lentils, chickpeas
Beans: kidney beans, baked beans, broad beans, soya beans (tofu)
Vegetables: peas, mushrooms, broccoli, kale, sweetcorn,
Grains: wheat flour, bread, rice, oatmeal, pasta, quinoa
Nuts: almonds, walnuts, hazelnuts, peanuts
Seeds: chia seeds, sunflower seeds

8 top tips for more plant-based eating

1.Combine a variety of plant-based proteins

Try combining cereals such as rice and pasta with beans or lentils, wholegrains, and nuts such as peanut butter on wholemeal toast for complementing proteins.

2. Inspiration

You’ll find a wealth of plant-based recipes online and in an ever-increasing number of plant powered cookbooks. Cuisines well-known for vegetarian cooking, such as India for an aromatic dahl or Italy for a green bean and spinach risotto.

3. Veg out

Add extra beans, veg, pulses, nuts and seeds to curries, casseroles, pasta dishes or soup instead of meat. Try a delicious aubergine, olive and butterbean cassoulet (slow cooked stew).

4. Don’t forget about fibre

Add a portion of grains and pulses as an easy and delicious way to bulk out your meal, fill you up and include important nutrients in the diet, such as fibre. Aim for 30 grams of fibre per day! Try swapping out the meat in your Cottage pie for lentils instead.

5. Meaty veg

If you love meat but want to eat less of it, seek out vegetables such as aubergines and mushrooms. They mimic the texture of meat and seasoning with soy sauce, smoked paprika, or miso can give that savoury hit. Try this shiitake, miso and spring onion ramen.

6. Switch your milk to plant milk

Choose alternative milks, oat, almond, soya. This helps to ensure you’re getting vitamins and minerals, such as vitamin B12, vitamin D, calcium, and iodine in your diet. Not all types of milk alternatives are fortified, so make sure you check the label.

7. Go nuts

Topping soups and salads with a handful of nuts, or just eating nuts and seeds as a snack adds more than just an extra crunch - it’s an easy way to include plant-based protein into your diet, as well as other important vitamins and minerals. Try a cashew chow mein or this walnut pasta sauce.

8. Small shifts can make a big difference

Changing our habits can be challenging but can make a big difference. If going full veggie isn’t quite your thing, you can halve the meat in a cottage pie or lasagne and double the vegetables or pulses. Add black or pinto beans, green lentils or some sauteed mushrooms.