Plant-Based Protein Sources I Ep. 20 I Community Kitchen Teachables

Part 1: Powerhouse Protein Sources (Beyond Meat)

We’re kicking off a two-part series all about plant-based protein — because meat isn’t the only way to fuel your body.

1. Beans, Beans, and More Beans

  • Types: Kidney beans, pinto beans, and chickpeas.

  • Why we love them:

    • Super versatile — add them to spaghetti sauce, one-pot recipes, salads, or soups.

    • High in fiber and budget-friendly.

  • Pro tip: Choose unsalted canned beans. Once opened, rinse with cold water to remove extra sodium.

2. Tofu: The Meat-Free Marvel

  • Comes in different firmness levels — soft, medium, firm, or extra firm.

  • Perfect for:

    • Stir-fries

    • Stews

    • Smoothies

  • Nutrition bonus: Packed with amino acids, vitamins, minerals, and healthy fats — a true protein powerhouse.

3. Go Green with Leafy greens

  • The greener and more vibrant the leaves, the higher the vitamin and mineral content.

  • Top picks:

    • Spinach – fresh and full of protein.

    • Kale – nutrient-dense and flavorful.

4. Avocados

  • Loaded with healthy fats and creamy texture.

  • A perfect addition to toast, salads, or smoothies.

5. Veggie Boosters

  • Broccoli – adds volume and crunch to any meal.

  • Asparagus – roast at 400°F with a drizzle of oil for a simple, nutrient-packed side.

6. Healthy Carbs for Energy

  • Choose wholesome carbs such as:

    • Sweet potatoes

    • Potatoes (baked or mashed)

  • Skip the less-healthy options like french fries.

7. Bonus Boost: Kiwi Power

  • Small but mighty, kiwi is rich in vitamins, minerals, and antioxidants that support overall wellness.

Stay tuned for Part 2!


Emily Banyard