People who are considering eating more plant-based foods sometimes worry about getting enough protein.
Fear not! From Dr. Michael Greger’s “How Not to Age”: “Those eating strictly plant-based diets average about 20% more protein than the recommended daily allowance.” Getting enough protein from plant-based meals is actually fairly easy, once you are aware of various protein sources other than meat and dairy. And choosing more plant-based meals generally benefits your own health as well as that of the planet.
Here are some protein tips from the Harris Center’s “Recipe for a Healthy Planet” webpage: “Beans (a type of legume) are an excellent source of protein. Think lentils, kidney beans, soybeans (tofu, tempeh, miso), pinto beans, black beans. Nuts and seeds are another great source of protein, eaten whole or as ‘butters’ (almond, peanut, cashew) or ground up, such as tahini (made of sesame seeds), which greatly enhances many dishes. Another protein source that doesn’t immediately come to mind for most people is whole grains, like whole wheat, quinoa and popcorn.”
Many vegetables are also good protein sources, such as asparagus, corn, broccoli, Brussels sprouts, mushrooms and potatoes.
I put cannellini beans in the following pasta salad recipe; they are a rich source of protein, as well as being low in fat and cholesterol. Although I love pasta, vegans and vegetarians need to be careful not to rely on pasta too much. After all, it’s delicious, but it’s healthier to vary grain sources throughout the week. Whole-wheat pasta has increased nutritional value over pasta made of refined white flour, so I generally cook a whole-wheat pasta dish about once a week, rotating in brown rice, quinoa and farro on a regular basis throughout the week.
I used lemon basil in this recipe because I happen to have a lot of that growing in our garden right now. I like the hint of lemon it imparted, but regular basil works as well. We also have a lot of spinach ready to be harvested, so that too jumped into this recipe, but if you prefer other types of greens, feel free to substitute them for the spinach.
I have to confess that I never actually make a particular pasta salad recipe more than once because I like experimenting with what is abundant in the garden or what happens to be in my refrigerator!
Serves four to five
Ingredients
— One pound whole-wheat penne pasta.
— Four tomatoes, chopped.
— ¼ cup olive oil.
— 1/8 cup balsamic vinegar.
— Three tablespoons red onion, minced.
— Two garlic cloves, minced.
— ¼ cup basil (or lemon basil) leaves, finely chopped
— ⅓ cup Kalamata olives, chopped.
— 15-ounce can cannellini beans, rinsed.
— One handful broccoli florets.
— Several handfuls fresh spinach, slivered into thin strips.
— Salt and pepper, to taste.
— Red pepper flakes, optional.
— Pecorino Romano, optional.
Directions
Cook pasta according to directions on box. Put chopped tomatoes in a large bowl and press them hard with the back of a large spoon to release their juices. Add the rest of the ingredients (except cheese) one at a time, mixing well after each addition.
When pasta has cooked, drain and toss into the bowl; mix well. If desired, grate cheese on top of each serving. This pasta salad can be served immediately or refrigerated for later use. It’s best served at room temperature.
Lisa Murray has a passion for exploring the impact our food choices have on human and planetary health.