QUINOA
Quinoa is one of the 3 tasty plant based proteins and is a gluten-free seed/pseudo-grain in the amaranth family. One cup of cooked quinoa (1/4 cup dry) provides 220 Calories, 8 grams of protein, 5 grams fibre, 31 grams carbs (28 g net carbs), 0 g sugar and about 4 grams of fat.
Prepare it by bringing 1 ¼ cups of water to a boil. Stir in ¼ cup quinoa, reduce the heat and cover. Let this cook for 5 minutes, and then turn off the heat. Remove cover in another 5 minutes and fluff with a fork before eating.
Quinoa can be used in both sweet and savoury meals. Cook in broth with seasoning for a savoury treat or cook in water or non-dairy milk for a neutral or sweet preparation.
BEANS
Beans are the second in our list of 3 tasty plant based proteins. A ½ cup of beans has between 105-125 calories, 8 grams of protein, 6-10g fibre, 19-24g carbs, and less than a gram of fat. Whether you prepare them from scratch or buy them canned, beans are incredibly versatile.
Add cooked beans to soups, use them as salad toppers, or mash them into dips and sauces. White beans even blend almost undetectably into smoothies! Thanks to their neutral flavour, beans can easily take on seasoning and sauce, becoming a delightful addition to various dishes. Here are 3 of my favourite ways to use them.
HEMPSEEDS
The third in our list of 3 tasty plant based proteins is hempseeds. Hempseeds are rich in protein! In just 3 Tablespoons, they provide almost 10 grams of protein, 180 calories,14g fat, 2 g fibre, and 2 g carbs (0 net carbs).
Along with protein, hempseeds are an excellent source of iron, magnesium, thiamin, phosphorus, zinc, copper, manganese, and Vitamin E.
Sprinkle them on salads, soups, rice, and pasta. Blend them into smoothies, soups, dips, and dressings. Or add them to granola. Replace bulgur with hempseeds to craft an exceptional gluten-free tabbouleh!
BONUS PROTEIN PRIMER
Remember that protein is a combination of amino acids – and all plant foods have amino acids. So, every time you consume a variety of plant foods, your body gets at least some protein building blocks. The 3 tasty plant-based proteins featured here are unique because they offer complete proteins, meaning they have all 9 essential amino acids the body needs. Cool!
