Forget the sad plate of mushroom risotto that was once the vegetarian option in every restaurant. These days, there are so many plant-based options that will leave you feeling full and energised. If you're struggling to find satisfying vegan food, read on for everything you need to know about choosing plant-based proteins.
Plant-based proteins: Because vegans deserve great food, too
One of the biggest mistakes that cooks make when preparing vegan or vegetarian food is neglecting protein. It's a myth that a vegan diet is automatically low in protein, but it does require a little more creativity. While vegetarians can rely on eggs and dairy to add protein to their diet, vegans should look at legumes, such as lentils, chickpeas, beans and soy products. These include tofu and tempeh.
There are basically two kinds of protein you can use to make a satisfying vegan meal. Firstly, you can use a protein in its natural form. For example, lentils can be turned into a satisfying Indian dal. Alternatively, you can experiment with "fake meat" products, such as veggie mince. These products are often enriched with vitamin B12 and have a meaty texture. Nowadays, sometimes it's hard to tell the difference between good veggie mince and the real thing!
Top tip: Protein isn't the only food that makes you feel full. Fibre and healthy fats are also important. Some plant-based proteins, such as beans, lentils, and chickpeas, also contain fibre, so they are extra satisfying. Add some olive oil to help promote fullness.
Plant-based vs vegan
These two terms are often used interchangeably, but there is a slight difference. Veganism is a philosophy that covers an entire lifestyle — for example, vegans don't wear leather or silk. On the other hand, a plant-based diet is a diet that emphasises meat-free eating. Someone who follows a plant-based diet may not necessarily subscribe to the full vegan way of life.
High-protein plant-based foods
When you're choosing your next set of plant-based home delivery meals, look out for these super ingredients. They're vegan-friendly options that come packed with protein:
- Beans, lentils and chickpeas. There are so many different varieties to choose from! Use black beans in Mexican-inspired dishes or red lentils for Indian cuisine.
- Quinoa. This is both a grain and a protein, and it's great in salads or served to soak up sauces.
- Soy products like tempeh and tofu. These versatile proteins are commonly used in East and Southeast Asia.
- Edamame. These tasty Japanese treats are ideal for a high-protein snack between meals.
- Nuts and seeds. Add these to your diet to boost healthy fat alongside protein.
How to serve plant-based meals that everyone will love
If you're easing your way into plant-based cooking, start with dishes that you already know and love. Use veggie mince to make plant-based mince fettuccine or Tuscan plant-based meat spaghetti. These family favourites show how easy it is to transform a much-loved dish from meaty to plant-based.
In fact, a good veggie mince can replace meat in just about any meal. This umami plant-based mince udon noodle stir-fry) is great for fans of Asian cooking who want to add some meat-free meals into their repertoire — and it’s incredibly easy to cook.
Plant-based dishes to try from different cultures
Any decent vegan recipe collection draws inspiration from all over the world. In particular, it's worth looking at cultures where people often eat vegan meals. Many Indians are vegetarians, so there is a huge number of satisfying South Asian plant-based dishes to try. Chana masala (chickpeas in tomato sauce), aloo gobi (spiced potatoes and cauliflower) and baingan bharta (aubergine stew) are among the most popular. There are also many varieties of tasty dal.
Ingredients like tofu and tempeh have been used for centuries in countries like Japan, China and Indonesia. If you're not sure how to serve these ingredients in a tasty way, look to these countries for inspiration. You might think of tempeh as a rather dull meat substitute until you try it in a flavour-packed Indonesian gado gado salad!
Plant-Based Proteins FAQ
Does plant protein keep you full?
Yes, it does. If you find that plant-based proteins are leaving you hungry, make sure your diet is correctly balanced. Plant-based proteins should be served with lots of fibre and some healthy fat to keep you feeling full.
Which protein keeps you full longer?
The most filling plant-based proteins are those that have a powerful nutritional profile, naturally combining protein with fibre. These nutrient-packed options include legumes like beans, lentils and chickpeas.
What is the only plant food that qualifies as a complete protein?
Besides quinoa and amaranth, the only plant-based food that is considered a complete protein is soy. This is because it contains all nine of the essential amino acids necessary for proteins. You can eat soy in the form of tofu, tempeh or edamame.
What plant-based protein doesn't cause bloating?
People often say that soy is a good choice for a plant-based protein that won't cause bloating. However, this varies from one individual to the next: some people react badly to legumes, while others don't. Unfamiliar foods can often cause you to bloat, but if you eat the same ingredients regularly, you should have less discomfort.
Do lentils and rice make a complete protein?
Yes. Lentils alone don't have all the nine essential amino acids that form a complete protein. However, rice contains some of these missing amino acids, so if you serve it with lentils, you'll have a complete protein.