Plant-Based Protein

Q: What counts as plant-based protein? 

There’s no shortage of delicious options. Protein-rich plant foods include: 

• Legumes like beans, lentils, chickpeas, and peas 

• Soy products such as tofu, edamame, tempeh, and soy milk 

• Whole grains like quinoa 

• Seitan, a popular meat alternative 

• Nuts and seeds 

Even everyday foods like vegetables and grains also contribute varying amounts of protein that add up throughout the day. 

Q: How much protein do you really need? 

A simple rule: most adults need about 0.8 grams of protein per kilogram of body weight daily. 

For example, if you weigh 60 kg, you’ll need around 48 grams of protein a day. It’s easier than you think to meet this target with a balanced plant-based diet. 

Q: Can plants really provide enough protein? 

Absolutely. A varied diet filled with grains, legumes, and soy foods can give your body all the protein it needs, which comes without the extra saturated fat and cholesterol often found in animal products. 

Even better, plant-based diets are rich in: 

• Fiber 

• Vitamins and minerals 

• Antioxidants and beneficial plant compounds 

Research suggests they may also support heart health, help manage weight, and lower the risk of chronic conditions like diabetes. 

Examples of average amounts of protein in plant foods: 

Legumes: 15-20g per cooked cup (240ml) 

Tofu: 10-15g per 100g 

Seitan: 22-25 per 100g 

Nuts and Seeds: 15-20g per 100g 

Grains: ~5g per cup 

Bread: ~5 g per 2 slices 

Comparison:  One egg contains about 6g of protein. 

Spotlight Ingredient: Seitan [this can go to feature stories] 

If you haven’t tried seitan yet, you’re missing out on one of the most versatile plant-based proteins available today. Originally rooted in Chinese vegetarian cuisine, seitan has been used for centuries in dishes like vegan “duck” and “goose.” Known as mian jin—or “wheat tendon”—it’s loved for its satisfyingly chewy texture.  

Seitan is packed with protein, low in fat, cholesterol-free, and contains minerals like iron, calcium, and phosphorus. Seitan is also a chef’s favourite because it absorbs flavours beautifully. Whether steamed, simmered, or pan-fried, it can transform into a wide range of savoury dishes. 

A quick note: Seitan is made from wheat gluten, so it’s not suitable for those with gluten intolerance or celiac disease.