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Easier on the planet’s water and land resources—and often easier on your digestive tract than animal proteins—plant foods offer ample essential amino acids to build muscle and maintain optimal health. From quinoa to lentils to chia, you’ll find these protein-rich plant foods ground into powders, added to breads and bars, and bringing substance to soups and other packaged vegan and vegetarian foods. Eating them fresh and whole is even better, of course, because you’ll also benefit from these foods’ abundant phytonutrients and antioxidants, in addition to essential amino acids, our bodies’ building blocks.
5 TOP MAINS
- Tempeh (7 ounces = 20 grams)
- Lentils (1 cup cooked = 18 grams)
- Chickpeas (1 cup cooked = 14.5 grams)
- Tofu (3 ounces = 9 grams)
- Quinoa (1 cup cooked = 9 grams)
5 TOP ADD-ONS
- Hemp seeds (3 tablespoons = 10 grams)
- Peanuts (¼ cup = 9.5 grams)
- Almonds (¼ cup = 8 grams)
- Sunflower seeds (¼ cup raw = 7 grams)
- Chia seeds (2 tablespoons = 6 grams)
Do you need to combine them?
These proteins are not all “complete” (except soy and quinoa)—most plants lack one or more of the essential amino acids; but plant-based nutrition has come a long way since its early days of combining bland, brown foods in the same meal. Now we know that vegetables like spinach pack a protein punch too; and as long as you have a variety of protein-rich foods in your diet, you don’t need to carefully plan proteins at every meal.
Can plant proteins meet your needs?
For kids, total protein (in grams) should be about 0.4 times bodyweight in pounds. For adults, it should be about 0.36 times bodyweight in pounds. So, if you’re a 130-pound 40-something, you’d want to aim for about 47 grams of protein. Thus if you add 2 tablespoons of chia (6 grams) and ¼ cup of almonds (8 grams) to one cup of cooked oatmeal (which also has 6 grams), at 20 total grams you’re nearly halfway there.
1. Stuffed Butternut Squash
With a simple and nourishing ingredient list, this dish manages to be packed with flavor (one of the many benefits of eating in-season). It also happens to be a very pretty dish that would make a deliciously satisfying addition to your Thanksgiving table. Recipe here.
2. Mediterranean Baked Sweet Potatoes
The concept is simple:
Baked sweet potatoes – cut in half to shorten cooking time
Seasoned, roasted chickpeas
Garlic-herb sauce
Parsley-tomato salad for garnish
The result is a 30-minute lunch or dinner that’s both satisfying, savory and sweet, and seriously healthy. Grab the recipe here and if you already have sweet potatoes on the menu? Make something similar with eggplant.
3. Grilled Chipotle Lime Cauliflower Steaks
These cauliflower "steaks" demonstrate that more than almost anything else we've grilled; their tongue-in-cheek name is a good indicator of how satisfying a centerpiece they make on any table. They're smoky and spicy, with a squirt of lime and flurry of cilantro. Get the spicy recipe here.
4. Potato and Green Garlic Crustless Quiche with Goat Cheese, Gruyère, and Chives
The quiche recipe is quite simple: cook up some vegetables, whip up a batter of eggs, milk, and flour, combine the two and add some cheese, bake, and voilà. Brunch. (Or lunch. Or dinner. Or all of the above.) Try the recipe yourself here.
5. Roasted Vegetable Galette
This savory galette is a wonderful lunch or snack for those who still wait for warm days. It's full of flavors and vitamins that we so much need during a long cold winter. Find the recipe here.
6. Roasted Fall Vegetable and Ricotta Pizza
Such an inventive way to get nutrients without feeling deprived! Also a great day-after-Thanksgiving treat. Snag the delicious, easy recipe here.
7. Acorn Squash with Walnuts & Cranberry
What says “fall” better than pumpkins and squash? They come in such a huge variety of colors, shapes and flavors these days! The addition of walnuts gives you an added boost of healthy oils, which are good for your cardiac health and help you lower cholesterol. Seriously, do you need more convincing? Try the recipe out here.
8. Roasted Cauliflower, Mushroom and Goat Cheese Quiche with Quinoa Crust
The cauliflower and mushroom combo works amazingly well in this quiche and now you can enjoy the favorite combo for breakfast lunch and dinner! Enjoy the recipe here.
9. Chili Polenta Pie
Do you need a "pot pie challenge"? Cause this is the recipe for you.
10. Vegan Mushroom, Chestnut & Cranberry Tart
This tart is perfect for holidays – make it the day before and heat through once dinner’s nearly ready. If you can’t get wild mushrooms, use more chestnut ones. Try it out this year!
11. Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze
Tender, caramelized brussels sprouts with extra crispy tofu and brown rice, topped with an irresistible sweet-and-spicy glaze. This meal requires some prep work, but once you're ready, you can cook the rice, sprouts and tofu in about 30 minutes, while making the glaze in the meantime. For a simple side dish, roast 2+ pounds of sprouts and skip the rice and tofu. Find the recipe here.
12. “Ricotta” Stuffed Cabbage
This is the gluten free solution stuffed shells. You’ll notice this recipe also pasta-free but trust me – this “cheesy” cashew filling – tastes just as indulgent.
13. Roasted Eggplant with Cilantro-Almond Salsa
Serve this amazing eggplant with couscous, topped with a dollop of yogurt and a spoonful of salsa. Yummmmm! Try this recipe here.
14. Vegan Lentil & Sweet Potato Shepherd’s Pie
Forget the traditional style shepherd's pie and instead opt for this recipe on stuffed with deliciously seasoned lentils and veggies, and topped with a gorgeous, vitamin-packed sweet potato mash. It’s every bit as delicious as the original, but low in fat and high in protein, fiber, and nutrients. This shepherd’s pie is the perfect simple, economical, hearty dinner that the whole family will love.
15. Butternut Squash Alfredo Baked Shells
This Butternut Squash Alfredo Stuffed Shells recipe is made with a lighter alfredo sauce, and is perfectly sweet, savory, and delicious!
16. Autumn Root Vegetable Gratin with Herbs and Cheese
This classic dish, other than its near universal appeal, is that it is deceptively simple to make relative to its beauty. Plus, you can probably make it with what you have in your fridge and pantry right now. Try it out now!
17. Mushroom, Spinach and Scallion Tart
This vibrant recipe includes spinach leaves intermingle with roasted mushrooms in a light-as-air (and easy-to-assemble) phyllo shell. The custard-like filling comes together quickly in a blender.
18. Stuffed Portobello Mushrooms with Crispy Goat Cheese
The portobellos are lightly grilled and topped with a chunky homemade tomato sauce, sautéed spinach and shallot mixture, soft goat cheese, and topped with a crispy breadcrumb topping. They're hearty enough to be served on their own, with a simple salad or grain (such as quinoa or pasta!), or as a side dish. Try serving this recipe at the table.
19. Vegetarian Wellington with Seitan, Roasted Mushroom & Kale
Make this vegetarian wellington recipe for Thanksgiving and the turkeys of America will love you! And so will your guests. This welling is a puff pastry wrapping, stuffed with orange and fennel seed braised seitan, thyme roasted mushrooms and kale. All served with the best vegetarian gravy ever!
20. Butternut Squash-Kale Tart
Embrace the flavor of a sweet butternut squash with open arms and into a delicious tart mixed with kale and grated Gruyere. Try this recipe out this Thanksgiving.
21. Provolone and Mushroom Gratin
Cheesy potatoes get a whole new look with the addition of Provolone cheese, Portobello mushrooms and fresh thyme. Find the recipe here.
22. Roasted Sweet Potato & Black Lentil Salad
This roasted sweet potato and black lentil salad recipe is something easy to nosh throughout a meal or even while cooking! It's great served at room temperature and it’s vegan, simple and with the addition of scallions for sharpness and celery for crunch it makes a dish everyone will love.
