Have you recently decided to go vegetarian? Or maybe you've been meat-free for a while and are having a hard time finding healthy, plant-based protein sources. Whatever your reasoning is, adding more protein to your diet is a great way to ensure that your body is getting the right vitamins and minerals to stay healthy and strong.
Now, why is protein so important? Protein is a crucial component of every cell in the body and our body uses it in many ways. Protein works to help our body build and repair tissues, make enzymes, balance hormones and promote nail and hair growth. Protein is an essential building block of muscles, cartilage, bones, skin and blood.
Along with fat and carbohydrates, protein is considered a macronutrient, which means that the body needs significant amounts of it. In fact, it's one of the few macronutrients in which the body does not store. This means that when your body runs out of protein, it has no reservoir to draw from when it needs more. Eating high protein vegetarian foods will ensure that your body always has this important nutrient on hand when it needs it the most. If you're searching for more plant-based ingredients full of protein, keep reading for a list of our favorites!
Nutritional Yeast
Nutritional yeast is a popular vegan food product. It receives its name from the vitamins, protein, minerals and antioxidants that it contains. Unlike other common yeast strains, nutritional yeast is grown mainly to be used as a food product. Because of this, the yeast cells are inactive in the final packaged result and cannot be used to make yeast bread. Instead, nutritional yeast is used in cooking to achieve a cheesy, nutty and savory flavor. Sold as flakes, powder or granules, nutritional yeast is an excellent source of protein that works with nearly any type of diet. It is naturally fat-free, sugar-free, gluten free and vegan.
Unsure of how you can start adding nutritional yeast to your diet? Read on to discover some of our favorite recipes.
Nacho Cheese Dip
At Bob's Red Mill, we believe nachos are always a good idea. They're cheesy, delicious and can be topped with all of your favorite ingredients. If you're craving nachos and want to keep things healthy in the kitchen, try out this Nacho Cheese Dip. Made in just 10 minutes, it's the perfect no-cheese, cheese sauce to drizzle over your favorite chips. In this recipe, nutritional yeast is used to give this cheese sauce a cheese-like flavor without the dairy.
Though nutritional yeast is rich in protein, it's not the only protein-rich ingredient in this recipe. This nacho cheese dip uses cashews to help recreate the cheesy goodness that we all love. Cashews are a nut that is exceptionally high in protein. They further add to the nutritional value of this sauce, making it a nutrient-rich topping for any meal!
Red Lentil Soup Recipe
Not a fan of nachos? Don't worry. There are plenty of recipes in which you can add nutritional yeast for an extra protein boost. Take this Red Lentil Soup Recipe, for example. Soup is a healthy and flavorful way to pack a bunch of superfoods into one nutritious meal. When seasoned correctly, it's easy to create a soup dish that is overflowing with flavor. In this recipe, the rich base of red lentils is flavored with turmeric, smoked paprika and nutritional yeast. When combined, these ingredients add a savory cheese-like flavor to the soup without the need for dairy products. Vegetarian/vegan friendly, this healthy soup dish is one that hungry eaters of all ages are sure to enjoy.
Chia Seeds
Chia seeds are a nutrition-packed treat that can be added to just about any recipe. While chia seeds have only recently grown in popularity, this superfood has been around for years! But what are they? Chia seeds, derived from the Salvia Hispanic plant are among the healthiest foods on the planet. They're a tiny black seed prized for their ability to provide long-lasting energy. In fact, in ancient Mayan "chia" is the word for strength.
A true superfood, the best thing about this seed might be its versatility. Chia seeds can be used in everything! Use chia seeds to make pudding, bake them into your favorite dessert, or even turn them into a quick and easy meal replacement. There's a good reason people are obsessed with this superfood!
For a high-protein chia seed recipe, try out this Chia Seed Protein Pudding.
Lentils
While these little colorful legumes might not look like much, they pack a powerful punch! Low in calories and great for your health, lentils are an incredibly versatile food. Use this superfood in curries, salads and soups. Or combine them with other wholesome foods to make burgers like these Spicy Veggie Burgers. They're easy to cook and are an excellent way to turn your favorite foods into a healthy, gluten free version.
Are you looking for a great lentil recipe? You've found it! Try out this Farro, Cabbage and Lentil Soup for a recipe that will surely leave your mouth watering.
Quinoa
Quinoa is a high-protein, gluten free grain that is used in many different ways. One of the world's most popular health foods, it's an incredibly nutritious treat. Quinoa contains sufficient amounts of all nine essential amino acids as well as important vitamins and minerals like fiber and potassium.
For those who don't eat meat, quinoa is a great plant-based protein source. Use it in a savory dish like this Quinoa Tabbouleh or pair it with naturally sweet foods to make this Breakfast Quinoa. No matter how you enjoy quinoa, you're sure to experience the health benefits.
Hemp Seed
Often considered a superfood, hemp seeds are an effortless way to add protein to any plant-based diet. The rich nutritional profile of this small brown seed provides a range of health benefits. They're loaded with fiber, protein, and omega-3 and omega-6 fatty acids. All of which are an essential part of a balanced diet. If you've recently seen this superfood at your local grocery store and wondered how you could incorporate it into your diet, then we have the perfect protein-packed recipes for you. Continue scrolling to discover an easy way to start adding hemp seeds to your menu today.
Chocolate Mint Smoothie
If you are a fan of easy to make meals in the morning, then this Chocolate Mint Smoothie Recipe is one that you're sure to enjoy. Refreshing, cool and oh-so-delicious, this smoothie makes it easy to enjoy dessert for breakfast. It's loaded with superfood ingredients like avocado, hemp seed and our Chocolate Protein Powder Nutritional Booster. These natural ingredients make it the perfect healthy meal to enjoy when you're running short on time. If you've just begun adding hemp seed to your meals and are not sure how you feel about it, then this is the ideal recipe to start with. Because of the many flavors in this recipe, hemp seed can be added without altering the smoothie's taste. Have a picky eater at home? Easy recipes like this one are a great way to start incorporating superfoods into your family's meals without them ever noticing.
Spirulina
Spirulina is fantastic for you! Derived from natural algae, spirulina is a powdered food that's overflowing with nutritional benefits. It's a great source of B vitamins and antioxidants, and is incredibly high in protein. When correctly collected, it's one of the best nutrient sources available.
High in iron and protein, spirulina is often recommended to vegetarians due to its rich nutritional value. The unique combination of protein and vitamins has led many to deem it the superfood of all superfoods.
So, how can you work these nutrient-rich algae into your meals? Use it to make this fun and vibrant Unicorn Smoothie. Full of good-for-you ingredients, this smoothie is extraordinarily colorful and full of delicious flavors. A fun smoothie for adults and children alike, the bright colors of this smoothie will have the little ones excited about eating wholesome foods. They'll fall in love with it at first glance!
High protein vegetarian foods are an essential part of a well-balanced diet. We encourage you to include more protein into your diet by trying out these foods and working them into your weekly meals. From chocolate mint smoothies to quinoa breakfast bowls, there's bound to be a recipe on this list that you'll love!
Have a favorite high protein food of your own? We'd love to hear about it. Tell us more about the high protein vegetarian foods list in the comments below! From everyone at Bob's Red Mill, have a healthy and energizing day!
