Lesson 2: Common Plant-Based Protein Sources

• Legumes

• Tofu and Tempeh

• Nuts and Seeds

• Combining Foods for Complete Proteins

Legumes

Examples: Beans (black beans, kidney beans, pinto beans), lentils (green, red, brown), chickpeas, peas.

Nutritional Benefits: Legumes are rich in protein, fiber, iron, and folate. They are also low in fat and can help lower cholesterol levels.

• • Protein Content: Approximately 15-18 grams of protein per cooked cup.

  • Fiber Content: High in dietary fiber, which aids digestion and helps maintain a healthy gut.

Tofu and Tempeh

Cooking Tips and Nutritional Benefits

Tofu: Made from soybeans, tofu is a versatile protein source that can be used in a variety of dishes. It comes in different textures, such as silken, soft, firm, and extra-firm.

• • Nutritional Benefits: High in protein, calcium, and iron. Tofu is also low in calories and contains all nine essential amino acids.

  • Cooking Tips: Marinate tofu to enhance its flavor, and use it in stir-fries, soups, or as a meat substitute in sandwiches and salads.

Tempeh: Also made from soybeans, tempeh is fermented and has a firmer texture and a nutty flavor.

• • Nutritional Benefits: High in protein, fiber, and probiotics, which support gut health. Tempeh also contains vitamins and minerals such as magnesium, iron, and calcium.

  • Cooking Tips: Slice tempeh and marinate it before grilling, baking, or stir-frying. It can be used in sandwiches, salads, and grain bowls.

Nuts and Seeds

Examples: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds.

Nutritional Benefits: Nuts and seeds are rich in protein, healthy fats, fiber, vitamins, and minerals. They are also a good source of antioxidants and can help reduce inflammation.

• • Protein Content: Approximately 5-7 grams of protein per ounce.

  • Healthy Fats: High in monounsaturated and polyunsaturated fats, which are beneficial for heart health.

  • Fiber Content: High in dietary fiber, which supports digestive health.

Combining Foods for Complete Proteins

How to Ensure All Essential Amino Acids are Consumed

Explanation: While many plant foods contain protein, not all provide all nine essential amino acids. Combining different plant foods can ensure you get a complete protein profile.

Examples:

• • Rice and Beans: Combining grains and legumes provides all essential amino acids.

  • Hummus and Whole-Grain Pita: Combining legumes (chickpeas) with whole grains.

  • Peanut Butter on Whole-Grain Bread: Combining nuts with whole grains.

Meal Planning: Plan meals to include a variety of protein sources throughout the day to ensure a balanced intake of amino acids.

Top 7 Sources of Plant Protein (Auto-generated subtitles)