Lesson 2: Common Plant-Based Protein Sources

Legumes

Examples and Nutritional Benefits

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.

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.

Examples and Nutritional Benefits

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.

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.