Meat-free & dairy-free protein sources

Before protein came in bars, it came in foods – no newsflash here but besides eggs, meats and yogurt, do you know where to get protein? No need to rack your brain: we take you through the nutritional benefits of meat-free and dairy-free protein sources and show you helpful prepping tips to make the most out of these nutrient powerhouses.

If you’re a meat eater, know that this article isn’t only for vegans and vegetarians! Meat-free protein foods are packed with lots of nutrients and make delicious additions to any meal.

Peas

Protein in green peas: 8g/cup
Protein in split peas: 16.4g/cup
Protein in pigeon peas (red gram): 11.4g/cup

Incredibly, a 3/4 cup of peas (about 100-calories) boasts more protein than a whole egg or a tablespoon of peanut butter.

Peas (and beans) are rich in resistant starches that cannot be digested by the human body and act as prebiotic food for the friendly bugs that colonize our intestines. When these bacteria feed on the resistant starches, they produce short-chain fatty acids that have been shown to improve intestinal health and promote mineral absorption in the body ^{2, 3}.

• Eat them like this!
• Eat peas raw, steamed, boiled (for about 5 minutes with as little water as possible to retain as much nutrients as possible), sautéed, steamed (1 – 2 minutes if shelled; 2 -3 minutes if in a pod) or blanched.
• Add sweet green peas in green salads, egg or chicken salad, soups, and risottos, .
• Steam or sauté sweet green peas with mushrooms and pearl onions for a delicious side dish.
• For a wonderful starter try pea crostini.

• Kitchen tips & tricks
• Store fresh, unwashed peas in an unsealed container or perforated bag in the refrigerator for up to 3 days to preserve texture and nutrient content.
• To store peas for more than three days, blanch and freeze them. To blanch, simply place peas into boiling water for 1 – 2 minutes and then immerse them in cold wate

Lentils

Protein in lentils: 17.9g/cup

With their abundance of phytochemicals, vitamins, minerals, resistant starch and dietary fiber, lentils have been shown to be cancer-protective. According to various studies lentils can help reduce the risk of breast cancer ⁴, colon cancer ⁵, as well as cancers of the mouth/throat, esophagus and larynx ⁶. Research also suggest that a diet rich in lentils can help prevent metabolic syndrome ⁷, shrink waistlines,⁸ reduce the blood pressure ⁹, increase HDL cholesterol by 4.5% ¹⁰, and lower the risk of cardiovascular disease

• Eat them like this!
• For a super very easy and massively tasty dish, just mix some cooked lentils with cooked rice, and add in your favorite spices. Serve with cooked vegetables for a balanced meal.
• Lentils pair with veggies to make a delicious cold salad. Green lentils hold their shape (as opposed to most red, yellow, and orange lentils) are especially good for salads.
• Lentils have quite a mild flavor, so they’re great to pair them with strong spices, such as garlic, chilies, cumin, turmeric or cardamom.

• Kitchen tips & tricks
• Lentils are only available dried, and so keep extremely well, with an indefinite shelf-life. Simply keep in an airtight container and store in a cool, dry place.
• Also super easy to prepare, lentils do not need to be presoaked unlike other legumes. Simply rinse lentils off in cool water before cooking.
• Cooked lentils can be kept in the refrigerator around 3 days in a sealed container and may also be frozen up to six months.

What’s the difference between peas, beans and lentils?

Beans, peanuts, peas and lentils are all legumes – seeds that grow in pods. The difference lies in their nutritional content and shape: beans such as pinto, kidney, red, black, navy, mung, garbanzo, cannellini and broad beans are oval shaped; peas are round whereas green, red, black and brownish-yellow lentils are shaped like tiny discs.