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Plant-based Proteins Recipes Made Easy-Peasy!
Incorporating plant-based proteins in your healthy eating routine
Try adding plant-based proteins to your favourite recipes! Our Breakfast Wrap with Seitan “Sausage” Crumbles (page 25) and Chicken and Bean Quesadilla (page 63) combine both plant- and animal-based proteins for a delicious meal.
Pairing plant-based proteins with your favourite animal-based protein foods can help your kiddos (and the meat lovers in your household) to be adventurous at the table.
Incorporating plant-based proteins into your meals doesn’t have to be an all-or-nothing goal. Consuming even a half cup of dry beans, peas or lentils per day has been found to be associated with health benefits among adults!
simple swaps
When cooking with…
Swap or add…
Try this in…
Ground beef
Lentils, beans, or textured vegetable protein
Stews, pasta, meatballs or chili
See our Lentil Bolognese recipe (page 61) for ideas.
Chicken or fish
Tofu
Stir-fry or tacos
See our Mapo Tofu with Chicken recipe (page 45) for ideas.
Bacon
Tempeh
Sandwiches, burgers, salads
See our Tempeh Nuggets recipe (page 73) for ideas.
Burger patty
Black beans, chickpeas, or textured vegetable protein
Burgers or sandwiches
See our TVP “Cheesesteak” Sandwiches recipe (page 43) for ideas.
Not sure about the taste or texture of plant-based proteins?
Start small! The ratios of plant- to animal-based proteins can be adjusted to your family’s liking over time to include more plant-based proteins. Here are some examples of easy plant-based swaps:
Our Lentil Bolognese recipe (page 61) is great with a combination of lentils and lean animal protein, such as ground turkey.
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