Legumes: the plant-based protein you should know about 🌱🫘

October 1st is World Vegetarian Day, marking the start of a month long awareness campaign of the health and environmental benefits of eating more plant-based foods.

On average, plant-based proteins are considered much better for the environment as their production requires less land and less water, and emits far less greenhouse gases than animal-based proteins. They often contain more fiber, vitamins and minerals than animal protein, but not all of them are complete proteins.

Did you know?

A source of

complete protein

is a food that contains all 9 amino acids that the body needs. You can combine multiple sources of protein in your meal to build a complete protein.

In this blog we’ll explore one of the most important plant-based protein groups: legumes. From soy beans, to lentils, chickpeas, and more, add these beneficial foods to your diet this month for a plant-based protein boost!

Soy Beans

A nutritionally dense, complete protein all on their own, soy beans are one of the most popular and versatile plant-proteins around. Even soy milk offers 7 grams of protein per cup, compared to other plant-based milks like oat milk which has 3 grams.

While you can eat soybeans in their unprocessed form, like edamame, tofu or tempeh are two of our favorite foods made from soy:

~ Tofu (24g of protein per 1 cup)

Firm tofu is perfect for marinating, baking or frying, and is well loved in dishes  around the world, such as the Philippines:

Crispy Tofu Sisig⏱ 55 minfirm tofu, red onion chopped, red bell pepper chopped, liver spread, green onion chopped

As the name suggests, silken tofu has a much softer texture and is delicious in clear soups or blended into desserts. You can make silken tofu at home using soy milk and eggs for a cheap meat alternative:

California Farm Silken Egg Tofu from Scratch⏱ 30 min, cool time 60 minutessmall fresh farm eggs, I cup organic soy milk, flaked seasalt, large fresh farm eggs, organic soy milk

~ Tempeh (34g of protein per 1 cup)

A traditional Indonesian food, tempeh is a fermented soy-bean cake which packs even more protein per cup than tofu and is a great source of iron, B vitamins and pre-biotics.

Simply slice it up and fry in a hot pan with some oil until golden brown, or try your hand at this traditional Indonesian dish:

Sambal Goreng Kentang Tempe (Indonesian Potato and Tempeh in Spicy Chili Sauce)potatoes, washed, peeled, small diced, tempeh/soy bean cake (around 300 gr), small diced, vegetable oil for deep frying potatoes and tempeh, vegetable oil, garlic, thinly sliced

Lentils and Beans

Rich in fiber, essential vitamins and minerals, as well as protein, these legumes are eaten worldwide for their health benefits and satisfying taste. Combine them with a whole grain like rice or quinoa in your meal to get a complete protein!

~ Lentils (18g of protein per 1 cup)

Green, red, black, or yellow: no matter the color, lentils make a perfect addition to curries, soups, or salads. Buy them canned or dry, they are one of the cheapest vegetarian proteins around and a must-have for your pantry!

Coconut Curry with Lentilslentils, water, big carrot 🥕, big potato 🥔, curry spice

Instant Pot Red Lentil Sweet Potato Stew (V/GF)⏱ 1 hr 30 min · 📸 1olive oil, yellow onion diced, garlic minced, red lentils (dried and rinsed), large sweet potato cubed

~ Chickpeas (14g of protein per 1 cup)

Also called garbanzo beans, chickpeas can be added to everyday meals for an extra protein boost. Falafel and hummus are two chickpea-based foods that are a match made in heaven. Pair them with pita and a salad for filling, nutritionally dense meal.

Chickpea Falafel Balls with Tahini Sauce⏱ 1 hour, plus 24-hour soaking · 📸 1dried chickpeas, garlic, roughly chopped, onion, in chuncks, bread crumbs, ground coriander

Homemade Hummuschickpeas, tahini, cumin, olive oil, lemon 🍋 juice

~ Beans (15g of protein per 1 cup)

Did you know there are over 400 different types of beans? From creamy white beans to nutty fava beans or rich black beans, these legumes come in all different shapes, sizes and colors. Try them in hearty curries, salads, or even desserts!

Butter Bean Curry (Mauritian style)⏱ 30 MinsButter beans (soaked overnight), potatoes (peeled and chopped in large cubes), small red/white onion (diced), cumin seeds (optional), tomato puree

Fava beans and green peas salad⏱ 20 minutesdressing ingredients, olive oil, apple cider vinegar, chopped parsley, salt

Black bean browniescan black beans rinsed and drained well, white vinegar, pure pumpkin puree, coconut oil melted, pure vanilla

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