Week 4.
Plant-based protein.
A big concern about a plant-based diet is often protein. The good news is that you absolutely can get enough, there are lots of delicious protein rich recipes full of vitamins, minerals, and fibre, meaning it can make a positive impact on your health.
Top 7 plant-based protein sources.
Lentils are packed with both protein and fibre, they’re so easy to cook with and again, they’re brilliantly versatile. Try making a lentil Bolognese, adding them to a lasagne, stirring them into a minestrone or toss them into a quick salad.
There are so many different delicious beans from chunky butter beans to chickpeas, black beans, kidney beans, haricot beans and lots more. Again, you can use them in a huge array of dishes, as well as making delicious dips from them, from a classic hummus to a smoky red pepper and butter bean spread or a spicy black bean option.
Hemp seeds are also packed with omega 3, an essential fatty acid that’s critical to good health. They’re an easy addition to smoothies, porridge or granola bowls.
Most of us have frozen peas in the kitchen, they’re often overlooked but they’re an incredibly healthy, easy to use ingredient. Add them to a simple pesto pasta, blend them into a minty pea spread or mash into your guacamole for something a little different.
As well as being packed with protein, nuts are high in fibre and healthy fat, so they’re great as sustaining energy levels. Seeds and seed spreads (including tahini) are also great protein sources.
Tofu and tempeh are versatile too, you can use them in anything from veggie burgers to salads, curries, stews, chillies, and sandwiches. Soybeans are a fantastic source of protein, as well as containing lots of other key vitamins and minerals, including calcium and iron.
Quinoa is a great protein source, and an easy addition to your meal plans. It’s quick to cook and a great swap for rice, if you’re wanting to add more protein to a recipe that you’re already familiar with.
Breakfast
Tomato, basil and butter bean tartine.
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What you'll need.
For the tartine
- 1 slice of good quality sourdough bread, toasted
- 3 tablespoons creamy butter bean dip
- 70g cherry tomatoes, halved
- drizzle of olive oil
- 50g fresh basil
- 1 teaspoon chilli flakes, optional
- A pinch of sea salt
For the butter bean dip
- 1 x 400g tin butter beans, drained
- 3 tablespoons of creamy tahini
- juice of 1 lemon
- 3 cloves garlic, roasted
- 1 teaspoon of ground cumin
- pinch salt
- 100ml extra virgin olive oil
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Blend smooth.
Simply place all of the ingredients into a food processor. Blend until smooth, this should take a couple of minutes. Store the leftovers in an airtight container in the fridge for up to five days.
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Spread the bread.
Spread toasted bread with the hummus. Top with the halved cherry tomatoes and fresh basil leaves. Drizzle with a small amount of olive oil and sprinkle with salt and chili flakes to taste.
Lunch
Everyday lunch bowl.
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Ingredients.
- 1 small white onion, finely chopped
- 1 clove garlic, finely chopped
- 2 handfuls of cherry tomatoes, halved
- 150g quinoa
- 300ml vegetable stock/water
- 1 teaspoon brown/white miso
- 1 x 400g tin green/brown lentils, drained & rinsed
- 2 handfuls of spinach, finely sliced
- drizzle of olive oil
- pinch of sea salt & black pepper
For the dressing
- 2 tablespoons tahini
- ½ lemon, juiced
- 1 teaspoon smooth Dijon mustard
- 1 teaspoon maple syrup
- 2 tablespoons boiling water
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Soften the onion and garlic.
Place a saucepan over medium–high heat and add a drizzle of olive oil. Add the onion and garlic; cook for 4–5 minutes until softened and translucent.
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Cook.
Add the tomatoes, quinoa, vegetable stock and miso. Cook uncovered for 10 minutes. When almost all of the liquid has been absorbed, turn off the heat. Cover the saucepan with a lid and allow to steam for 3–4 minutes, until the remainder of the liquid has also been absorbed.
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Stir in the lentils and spinach.
Remove the lid from the saucepan and stir through the lentils and sliced spinach, until the spinach has wilted in the heat of the quinoa. Add salt and pepper to taste.
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Now for the dressing.
For the dressing, whisk together the tahini, lemon juice, Dijon mustard, maple syrup and then slowly stream in the boiling water until you have a smooth pourable dressing.
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Serve and enjoy.
Serve in bowls, drizzled with the dressing.
Snack
Everyday green smoothie.
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What you'll need.
Ingredients (Serves 1)
- 1 banana, chopped (frozen, if desired)
- 1 eating apple, cored & roughly chopped
- 1 handful of spinach/lettuce
- 1 tablespoon nut butter
- 1 tablespoon chia seeds
- ½ lemon, juiced
- 200ml / 6.8 fl oz water/plant-based milk, to blend
- ½ teaspoon maple syrup (optional)
- A scoop of protein powder or hemp seeds (optional)
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Blitz and blend.
Simply place all of the ingredients into a high-speed blender (or NutriBullet) and blitz until smooth and creamy. Enjoy immediately.
Dinner
Tandoori tofu traybake.
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Ingredients.
Serves 4
- 250g medium-firm tofu, cubed
- 1 sweet potato, chopped into 2cm / ¾″ cubes
- 2 yellow peppers, chopped into 2cm / ¾″ cubes
- 2 small courgettes, sliced
- 200g cherry tomato
- 2 tablespoons olive oil
- 4 tablespoons tandoori curry paste (optional)
- pinch of flaky sea salt
For the herby drizzle- handful parsley/coriander
- finely chopped
- 4 tablespoons olive oil
- pinch chilli flakes
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Prepare the oven and ingredients.
Heat oven to 220°C / 200°C fan / 428°F. Place the tofu, sweet potato, peppers, courgettes, cherry tomatoes, tandoori curry paste (optional) and olive oil into a large flat tray, along with a pinch of flaky sea salt. Toss together ensuring everything is coated.
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Bake golden brown.
Bake for 30–35 minutes until golden brown and the vegetables are soft.
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Serve and enjoy.
To serve, mix the herbs with olive oil and chilli flakes; drizzle over the roasted vegetables. Top with extra chilli flakes for added spice.
