12 Protein-Packed Vegan Recipes
To Add To Your Repertoire

Whether you're a vegan, flexitarian, or simply looking to reduce your meat intake, the virtues of plant-based proteins are manifold, both for the planet and your health. Cruelty-free and with a vastly reduced environmental footprint compared to animal protein, plant proteins are low in saturated fat for heart health, high in fibre for gut health and rich in vitamins and minerals. Need more convincing or inspiration for where to start? Here are five plant-protein sources to seek out, plus 12 recipes to weave into your weekly meal plans.

5 Great Plant Protein Sources

Tofu: The Versatile Flavour Companion

Protein Content: Approximately 8 Grams Per 100 Grams

Tofu, also known as bean curd, is perhaps the most renowned plant-based protein source. Made from soybeans, it has an uncanny ability to soak up any flavours it is paired with and can be used in myriad dishes. Whether you're grilling it to perfection, blending it into creamy smoothies, scrambling it into breakfasts or marinating it for stir-fries, tofu is a protein powerhouse that can be used in sweet and savoury dishes alike. In addition to its protein content, tofu is a good source of calcium and iron, making it a nutritional all-star.

Lentils: Fibre-Rich And Protein-Packed

Protein Content: Approximately 9 Grams Per 100 Grams


Lentils are a staple in many plant-based diets due to their exceptional protein content and versatility. These tiny legumes offer an abundance of plant protein, fibre, and various essential nutrients – all at a pocket-friendly price. They make the perfect base for hearty soups, stews, and salads, and can even be used to create meatless patties or a hearty pasta sauce. With different varieties – from nutty puy to creamy red – the recipe options are endless.

Chickpeas: To Hummus And Beyond

Protein Content: Approximately 15 Grams Per 100 Grams

Chickpeas are a cornerstone of many Levantine and Mediterranean dishes. They are the star ingredient in that vegan staple, hummus, but their use doesn’t stop there. Chickpeas can be roasted for a crunchy snack, added to curries, or tossed into salads for an added protein punch. High in fibre, these legumes are one of the most protein-rich plant sources.

Quinoa: The Ancient Supergrain

Protein Content: Approximately 14 Grams Per 100 Grams

Quinoa, often referred to as the ‘mother of all grains,’ is a complete protein source, containing all nine essential amino acids. This versatile protein source can be used in place of rice or couscous and adds a delightful nutty flavour to your dishes. It's a star in Buddha bowls, salads and even as a stuffing for peppers. Quinoa is not just nutritious but also quick to prepare, making it a go-to for those looking to maintain a balanced, protein-rich, plant-based diet.

Edamame: The Green Powerhouse

Protein Content: Approximately 11 Grams Per 100 Grams


Edamame, young soybeans still in their pods, are not just a side for your sushi. These little green gems are also a fantastic source of plant-based protein. Steam or boil them and sprinkle with a touch of sea salt for a simple and healthy snack. You can also toss them into stir-fries, salads, or even puree them into a creamy dip.

By Lydia Mansi
November 2023