Plant-Based Diet for Beginners—Your Guide to Getting Started
Topping your pasta withplant-based sources of proteincan not only give your dish an extra boost of this important nutrient but also, depending on the choice, it can level up your noodles with additional antioxidants, fiber, vitamins and minerals.
See More:Healthy Vegetarian Dinners
Walnuts
Not only arewalnutsa source of plant-based protein, but they also fuel your body with other important nutrients like omega-3 fatty acids, fiber and antioxidants. Adding walnuts to pasta sauce recipes is an easy way to give a dish some added protein and richness in a very simple way. A 1-ounceserving of walnuts, which is about 1/4 cup or 12 to 14 walnut halves, will deliver 5 extra grams of protein to your meal.
Beans
Try adding in some white beans, like we do in thisCreamy Spinach Pasta with White Beansor go for chickpeas, like in thisPasta & Chickpea Soup. This extra bit of protein will help you feel satisfied and happy all evening long!
Vegetables
Veggies are a healthy addition to any meal as they’re loaded with fiber, antioxidants, vitamins and minerals—all wrapped up in a low-calorie and delicious package. Butvegetablesare so much more than just that. Many choices naturally contain protein and can effortlessly be added to many pasta dishes.
Simply adding 5 mediummushroomsadds 3 grams of protein to your dish, and 1 cup ofbroccoliadds 2 grams of protein. Add finely chopped veggies to your pasta, like we do in thisVegan Mushroom Bolognese(pictured above) or try the seriously veggie-packedBroccoli & Sun-Dried Tomato Pasta Salad. Not only do you get some extra plant-based protein but you also get tons of gorgeous colors and a slew of important vitamins and minerals.
Read More:10 High-Protein Vegetables
Tofu
If you are craving a pasta dish that calls for ricotta cheese but are trying to lean on more plant-based choices, trytofuon for size! Tossing a block of extra-firm tofu (drained and pressed) into a food processor with juice from 1 lemon, 1 tablespoon nutritional yeast, 1 tablespoon olive oil and seasonings of your choosing—think basil, oregano, salt and pepper—and pulsing until it reaches a ricotta-like consistency can be a delicious plant-based substitute.
You can also bake your tofu until golden brown or simply buy a package of pre-seasoned baked tofu from the grocery store and mix it with noodles.
A 3-ounce serving of firmtofudelivers 8 grams of protein, plus you also get acalcium boostfor bone health, and iron to support a healthy immune system.
Peanuts and peanut butter
Peanuts and peanut butter are easy additions to pasta dishes, like in thisCarrot Peanut Noodle Saladand thisSpicy Peanut Noodles with Edamame, Bell Pepper & Kohlrabirecipe (pictured above). A 1-ounce serving of peanuts (or about 2 Tbsp. peanut butter) delivers 7 grams of plant-based protein for a satisfying boost and delicious flavor. Plus, you get a dose of heart-healthy fats, some fiber and even folate.
Read More:Health Benefits of Nuts
Edamame
Topping pasta with shelled soybeans, oredamame, is an easy way to add more plant-based protein to your diet. A 1/2-cup serving has 17 grams of protein, plus 5 grams of fiber. Since many stores now offer frozen shelled edamame, all that’s left to do is thaw and serve! In thePeanut Zoodles with Edamamerecipe, we mix together peanut sauce and edamame to create a delicious dinner that delivers on the protein.
See More:Healthy Edamame Recipes
Nutritional yeast
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