Package Free Plant Protein
I originally went to write this article to pair after our amazing crispy tofu recipe, and it would outline all the amazing ways that you could try to buy tofu with less plastic waste. Turns out I was a little overly optimistic.
Some deep internet research later and it turns out that package-free tofu is very hard to find (shoutout to Anabel’s Grocery making it available on a college campus), and making it yourself is too time consuming to be an everyday practice for most people.
Unfortunately we’re still very meat obsessed here in the US and around the world, and tofu seems to be the most prevalent “meat replacement” for those choosing to go vegetarian, or even just reduce the amount of meat that they eat. This focus on tofu is interesting because tofu isn’t always the most delicious, healthy or sustainable option when it comes to plant-based protein. It’s nearly impossible to find without plastic packaging, we often use a lot of chemicals on soybeans in the US, it’s high soy content can be problematic for people with some medical conditions, and there is a whole world of culinary exploration out there beyond tofu that so many people don’t experience! Don’t get stuck in a tofu rut!
Our society is obsessed with getting enough protein. From protein powders to protein bars, protein has become the new obsession of everyday consumers, not just elite athletes. When people decide to start eating less animal products, “how are you going to get enough protein” is a frequent question. And this is valid in some ways: animal based proteins are “complete” which means they contain all the amino acids humans need to consume to use proteins efficiently, they also contain vitamin B12, an essential vitamin only found in animal products. Luckily, there are some complete proteins found in plants, like soya beans and quinoa. Plus, people with a plant-heavy diet can usually get the range of nutrients they need simply by eating a variety of foods! Seems to be a theme right? Diversity on our plate leads to health, and diversity in our society and systems leads to strength and resilience. Don’t get stuck in a tofu rut!
While protein deficiency is a common problem in some countries around the world, most people in the US are eating twice as much protein as they can actually process and use (New York Times). There is protein in way more delicious foods than we realize, and many of these can be purchased in way less packaging than meat, tofu, or other alternative meats. Did I mention? Don’t get stuck in a tofu rut!
Next time you’re thinking about protein in your diet, head on over to the bulk food section with your reusable containers and think about how much plastic you can keep out of landfills by indulging in these awesome options:
Lentils: Red or green lentils contain 8.84 g of protein per ½ cup, but also contain lots of fiber, and key nutrients, including iron and potassium. Lentils are also such a fun thing to include in culinary adventures! They can be added to stews, curries, salads, or rice to give an extra portion of protein, and can be spiced in a wide variety of ways to provide deep flavors.
Beans + rice: Separately, rice and beans are incomplete proteins, but eaten together this can provide 7 g of protein per cup. It’s a classic around the world for a reason.
Chickpeas: Cooked chickpeas are really high in protein, containing around 7.25 g per ½ cup (which means one can contain about 5 times that much!). Chickpeas are a great addition to soups, stews, curries and salads. They are also the main ingredient in hummus, which is easy to make at home, or buy in most grocery stores. Hummus is great as a dip but can also be spread on sandwiches to add an extra layer of protein.
Peanuts: Peanuts are full of healthful fats as well as protein. Peanuts contain around 20.5 g of protein per ½ cup. We know peanuts make a delicious butter and can be added to anything from breakfast to dessert. Chocolate and peanut butter? Yes. Please.
Almonds: ½ cup of almonds contains 16.5 g of protein. Almonds are also rich in vitamin E, which is great for your skin and eyes!
Pumpkin Seeds: Seeds in general are an amazing source of healthy fats, proteins and other great nutrients. Save your seeds from pumpkin or squashes, roast them with some delicious spices, or put them in breads and salads! 100g of pumpkin seeds can contain 32g of protein.
Quinoa: Can be a great replacement for rice or pasta and can be included in soups or stews! It also makes a great addition to salads, or can be a main course dish. It is a complete protein and cooked quinoa contains 8g of protein per cup. Quinoa is rich in magnesium, iron, fiber, and manganese.
Chia Seeds: Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon. Chia seeds are great in smoothies and yogurt, and as an egg replacement in baking.
Hemp Seeds: Similar in use to chia seeds as well, hemp seeds are also a complete protein offering 5g of protein per tablespoon.
Potatoes: “Boil ‘em, mash ‘em, stick ‘em in a stew!” Potatoes are comforting and delicious and a large baked potato contains 8g of protein per serving. Potatoes are also high in nutrients like potassium and vitamin C. They also are a wonderful blank canvas for delicious spices and culinary exploration.
A note about all of these foods: many of them are grown in regions around the world and may travel great distances to get to your plate. You can read about the importance of locality in one of our previous articles by following this link. While they may have traveled great distances, they’re all shelf stable and can be eaten year-round, so their carbon footprint is less than something that is shipped quickly in refrigerated containers—read about it in our article about the importance of buying dry goods.
Looking for a recipe to get started? Check out our white bean dip recipe!
Also, look out for an article coming up soon where I rant about how our obsession with tofu and protein represents a continued fixation on meat and toxic masculinity… I can’t wait.
Nutrition information comes from: https://www.medicalnewstoday.com/articles/321474.php#benefits-and-risks
