How to maximize protein intake with vegan foods

Why maximize protein intake?

For the last year and a half or so I’ve been struggling with some health issues that seem to have finally been tied to variations in blood sugar. I recently purchased and used a continuous glucose monitor to try to correlate what I eat to how I feel, and ultimately to improve my day-to-day functioning – and wow was it ever eye-opening!

The benefits of protein for my own health became immediately apparent as I monitored food intake against blood glucose and realized how key protein is to maintaining balance in glucose, which is the power system for our whole bodies! When I eat enough protein, I feel much better – but it can be tough to get enough!

While animal products like meat, eggs, and dairy are typically associated with high protein content, the world of plant-based nutrition offers many options for those seeking to boost their protein intake without sacrificing their vegan lifestyle. I’m not vegan, but do appreciate the many benefits of vegan eating, such as less impact on the environment, low cost options like beans and lentils, lower cholesterol and, of course, no animals harmed!

What foods maximize protein intake

1. Lentils: These humble legumes pack a powerful punch of protein, with around 18 grams per cooked cup. Lentils are not only rich in protein but also in fiber, iron, and folate, making them a nutritional powerhouse that can be incorporated into soups, salads, and stews.
2. Quinoa: Often referred to as a “complete protein,” quinoa contains all nine essential amino acids, making it a standout choice for vegans. With approximately 8 grams of protein per cooked cup, quinoa is not only versatile but also incredibly nutritious, offering a host of vitamins, minerals, and antioxidants.
3. Tofu: Derived from soybeans, tofu is a staple in vegan diets and boasts an impressive protein content of about 20 grams per cup. Tofu is a versatile ingredient that can be used in a variety of dishes, from stir-fries to smoothies to desserts.
4. Chickpeas: Whether roasted for a crunchy snack or blended into creamy hummus, chickpeas are a faviyrute source of plant-based protein, providing roughly 15 grams per cooked cup. Additionally, chickpeas are loaded with fiber, making them a satisfying and heart-healthy choice.
5. Seitan: Also known as wheat gluten, seitan is a popular meat substitute prized for its chewy texture and high protein content, boasting approximately 25 grams of protein per 3-ounce serving. While it’s not suitable for those with gluten sensitivities, seitan can be a flavorful addition to stir-fries, sandwiches, and salads.
6. Edamame: These young soybeans are not only delicious but also nutritious, offering around 17 grams of protein per cooked cup. Edamame can be enjoyed as a standalone snack, added to salads, or incorporated into stir-fries for a boost of plant-based protein.
7. Hemp Seeds: Packed with protein, omega-3 fatty acids, and essential minerals, hemp seeds are a nutritional powerhouse, providing roughly 10 grams of protein per ounce. Sprinkle them on top of oatmeal, yogurt, or salads for a crunchy and nutritious addition.
8. Black Beans: Versatile and flavorful, black beans are a staple in many cuisines and offer approximately 15 grams of protein per cooked cup. Whether served in tacos, salads, or soups, black beans are a delicious way to incorporate plant-based protein into your diet.

Receipes to maximize protein intake

I have a few go-to recipes that help me increase protein for myself, as well as provide balanced snacks and meals for my family. These are also budget-friendly, and can be made in large batches and frozen for later use!

Recipe #1: Lentil casserole (also known affectionately as “lentil slop”)

This casserole is budget-friendly, tasty, filling, and super easy to make! Use regular cheese as a topping or make it vegan by using non-dairy cheese.

• 3/4 cup dried red lentils
• 3/4 cup brown rice
• 1 medium onion, chopped
• 3 cups water (or vegetable broth)
• 1 ¾ cups of spaghetti sauce (I use pre-made from a jar)
• 3/4 cup vegan “cheese” (optional), grated 

Preheat oven to 350F (175C). 

In a large casserole dish, combine the lentils, rice, onions, water (or broth), and sauce, and stir it together. (AKA, throw all ingredients in dish)

Cover with lid and bake for 1.5 hours, stirring at the 45 minute mark.

At the end of the cooking time, remove lid, sprinkle “cheese” on top of casserole, and broil uncovered until “cheese” has melted. 

How to store: Separate into 4-6 servings and store in the fridge, will keep in the fridge for 3-4 days.

How to serve: Reheat in the microwave at mealtime and serve with a side salad

Recipe # 2: Black bean brownies

Adapted from a Weight Watchers recipe, this is one of our favourite school snacks!

• 1 15oz can black beans
• 3 large eggs (I haven’t tried a vegan substitute in this recipe yet but I would imagine flax eggs would work here!)
• 1/2 cup sugar
• 1/4 cup unsweetened cocoa powder
• 1/4 cup melted coconut oil
• 1/2 tsp salt
• 1/2 tsp baking powder
• 1/2 tsp vanilla
• 1/2 cup mini chocolate chips ( I use Enjoy Life brand)

Puree in a food processor and bake at 350F for 10 minutes. I use a small cookie scoop to put about 1 tablespoon of batter in mini muffin cups. Make sure to leave them in the pan for a few minutes so they can firm up.

Recipe #3: Protein energy balls

I love this recipe and make it school friendly by substituting the nut butter with sunflower seed butter! My pro tip is to make this for breakfast one morning (it’s super quick to pull together) then freeze up the rest of the batch later!

Looking for more sustainable and budget-friendly recipes? Look no further!

Conclusion

You can still maximize protein intake while maintaining a vegan lifestyle! With so many high-protein vegan foods available, you can nourish your body while aligning with your ethical and environmental values. From lentils to tofu to hemp seeds, the options are abundant and delicious, ensuring that you can power up with plant-based protein every day.

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