Plant-based Protein, More Than a Hill of Beans
Beans are an excellent, fiber-rich, plant-based source of protein. But what if you can’t eat beans for some reason? Or you just don’t like them? Are there other plant-based protein options? Yes there are; here are five suggestions.
Soy products like tofu, tempeh and edamame
Green peas
Dark leafy greens
Cooked whole grains
Nuts
Soy products like tofu, tempeh and edamame
Tofu, tempeh and edamame. Technically, all three of these are beans, but their textures differ from the texture of common cooked beans in ways that make them acceptable to people who don’t like the texture of regular cooked beans.
Tofu is made from whole soybeans and processed in a way that removes the fiber, leaving a flavorless block of plant protein that can be scrambled, fried or baked and added to stir-frys, salads, soups, stews, casseroles, taking on whatever flavors you would like. Tofu can also be blended and made into protein-rich sauces, dressings, dips, puddings and pies.
Tempeh is a nutty-tasting bean cake made from cooked, fermented whole soybeans. It is denser and chewier than tofu, and except for blending, tempeh can be used in many ways similar to tofu.
Edamame are whole, immature green soybeans, differing in color from regular soybeans used in making tofu and tempeh which are typically tan or beige. Edamame can be microwaved, steamed or boiled and can be ready to eat in about five minutes. They are a protein- and fiber-rich addition to salads, soups, stews and noodle dishes. Steamed in the pod and lightly salted, edamame makes a delicious side dish to any meal.
All of these soy products provide plant protein comparable in quality and satiety to beef(1),(2), and can often be found in Asian restaurants.
Green peas
One cup of this popular, fiber-rich vegetable has 7-9 grams of protein and about the same amount of fiber for only ~121 calories.(3) Peas can be eaten fresh, frozen thawed, boiled or steamed. Besides the protein and fiber, green peas add a pop of color to salads, soups, stews, casseroles, pasta and grain-based dishes.
Dark leafy greens, cooked
Greens and protein? Not a logical pairing when you’re talking about raw greens, as illustrated in the table below. But one cup of cooked greens has four to six times more protein than one cup raw. The protein content of the leaves doesn’t change, but the leaves undergo a significant decrease in volume when cooked because water is lost and the fiber softens. That results in increasing the amount of greens that fit in a cup, which results in increasing the amount of protein as well.
(3)
Cooked whole grains: quinoa, kamut, amaranth
On average, one cup of cooked, commonly-eaten whole grains, like oatmeal and brown rice, provides about 4-6 grams of protein, which is not an insignificant amount. But there are three less-familiar whole grains that provide even more protein per cooked cup: quinoa 8 grams, amaranth 9 grams and kamut 10 grams. These whole grains can be found at progressive grocery stores and health food stores.
Nuts
As illustrated in the table below, all nuts provide protein, but almonds, peanuts and pistachios have higher amounts per ounce.
(3)
Recommendations
If you’re working on increasing the plant protein in your diet and can’t or don’t want to eat beans, try incorporating the options discussed above. Work with your doctor or a registered dietitian to be sure you’re getting enough protein on a daily basis.
If you are under medical supervision for any reason, consult with your doctor before following these recommendations
References:
.Douglas SM, Lasley TR, Leidy HJ. Consuming Beef vs. Soy Protein Has Little Effect on Appetite, Satiety, and Food Intake in Healthy Adults. J Nutr. 2015 May;145(5):1010-6. doi: 10.3945/jn.114.206987. Epub 2015 Mar 25. PMID: 25809680; PMCID: PMC7289332.
Slavin J. Nutritional benefits of soy protein and soy fiber. J Am Diet Assoc. 1991 Jul;91(7):816-9. PMID: 1649210.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103544/nutrients
https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts
