10 Easy Plant-Based Protein Swaps
10 Easy Plant-Based Protein Swaps
Whether you’ve set a health goal to eat more plant foods or you’ve signed up for a Vegetarian Awareness Month eating challenge, incorporate more nutritious foods on your plate by making easy plant-based protein swaps. Choosing plant-based protein instead of animal protein is one of the most impactful changes we can make to our way of eating. Not only do plant-based proteins typically have less saturated fat than animal proteins, but they also have heart-healthy fats and phytochemicals.
Beans and Lentils
Add beans and lentils to mixed dishes such as pasta, tacos, soups and stews. Drain and rinse canned beans and lentils and stir into dishes near the end of the cooking process. You can also try blending legumes as the base of a soup - chickpeas work well for this purpose.
Use a food processor to blend beans into a creamy dip such as Garlic Hummus or Italian White Bean Dip. Serve bean dip as part of a snack plate with veggie sticks and whole wheat bread, pita or crackers.
Top whole wheat toast with mashed beans and avocado. Add hot sauce for some heat!
Soy Foods (tofu, tempeh, edamame)
Serve Crispy Baked Tofu. It crisps up nicely while cooking, especially if you cut the tofu into small pieces.
Incorporate edamame into grain bowls and stir fries such as our Quinoa Bowl with Spicy Peanut Dressing and Kimchi Stir Fry.
Blend silken tofu into a smoothie or pudding. It lends creaminess without providing a strong flavor.
Roast edamame for a protein-packed snack or crunchy topping for salads.
Nuts and Seeds
Blend nuts, nut butter, seeds, or seed butter into creamy dressings and sauces such as Turmeric Tahini Sauce and Spicy Cashew Dressing. Use less liquid for a creamy, savory dip.
Pack a flavorful to-go snack - Rosemary Nuts and Seeds or BBQ Pepitas.
Spread nut butter on whole wheat toast and sprinkle with chia, hemp or flax seeds.
Learn about 10 Ways to Eat More Plant-Based and 10 Ideas for Adding More Veggies to Meals.
What’s your favorite meal with plant-based protein? Share with us @GPEmbrace.
