What are the benefits of these ingredients, and how can they be included in your everyday meals?

Following a plant-based diet (vegan or vegetarian) is not just about food, it is also a lifestyle, and one that is rapidly gaining adherents around the world &mdash; cutting back on your meat consumption can be beneficial to the environment and the animals that live in it as well as your health.&nbsp;

There are a lot of myths and misconceptions surrounding veganism, however, with one of the biggest being that you can&#39;t get enough protein on a plant-based diet. Spoiler alert: it isn&#39;t necessarily true, as long as you are mindful of eating a wide variety of wholesome foods to get all the nutrients your body needs.&nbsp;

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Veganism, as defined by The Vegan Society, is a way of life that &quot;seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose&quot;.

The Academy of Nutrition and Dietetics explains that a vegetarian or vegan diet is able to&nbsp;provide all the essential nutrients even for children, adolescents, pregnant women and nursing mothers, although careful planning is needed to prevent any deficiencies in&nbsp;protein, calcium, iron and vitamin B12.&nbsp;

According to nutritionist Adriana Stavro, the most important aspects of a protein source are its composition of essential amino acids (EAAs) and its digestibility, and good alternatives to animal protein include beans, legumes, soy, quinoa, buckwheat, flaxseed and hemp.&nbsp;

Read on to find out more about the options you can consider if you&#39;re looking to start a vegan, vegetarian, or flexitarian diet.&nbsp;

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Tofu

Derived from soybeans, tofu is an excellent&nbsp;source of protein, as it contains all the EAAs required for a balanced diet, along with calcium, iron, magnesium, potassium, zinc, and B vitamins (B1, B2, B6).

A single portion (40g) offers on average 3g of protein, depending on how the soybean has been processed.&nbsp;

As tofu has a neutral taste, it goes well with most spices and can be added to almost any recipe (even desserts!) in place&nbsp;of meat.&nbsp;

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Tempeh

A traditional Indonesian ingredient made from fermented whole soybeans, 275g of tempeh provides a whopping 40g of protein.&nbsp;

Highly versatile and nutritious, tempeh is usually seasoned or marinated&nbsp;to deepen its flavour, and&nbsp; can be&nbsp;roasted, baked, grilled, braised or steamed&nbsp;&mdash; try making your own tempeh bacon.&nbsp;

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Edamame

Edamame beans are whole soybeans that are harvested when still immature&nbsp;&mdash; with a green tint, edamame differs in colour from the more common brown or beige soybean product. Available in the pod or&nbsp;de-shelled, simply steam the beans and add a pinch of salt, and they&#39;ll be ready to eat.

Rich in fibre, folate and vitamin K,&nbsp;one cup (approximately 155g) of cooked edamame provides 18.5g of protein.

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Lentils

Edible seeds from the legume family, lentils come in a wide variety of types such as beluga, puy, yellow, green and red. An inexpensive way to get in essential nutrients, lentils are made up of over 25% protein, and are packed with fibre,&nbsp;B vitamins, magnesium, zinc, potassium and beneficial phytochemicals. Add to salads and soups, or replace potatoes and rice with this healthier choice.&nbsp;

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Chickpeas

Chickpeas have an impressive nutritional profile. Rich in protein (50g&nbsp;provides 13g of protein), in addition to folic acid and vitamins B, K, E and C, chickpeas can be incorporated into your diet in many ways&nbsp;&mdash; eaten boiled or roasted&nbsp;as&nbsp;a snack, added to salads to keep you fuller for longer, spread on bread in the form of hummus, and even in sweet treats (e.g. flourless brownies and chickpea cookie dough).&nbsp;

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Peanuts

Good news for the PB lovers out there! Peanuts are a great source of plant-based protein (1 tablespoon contains&nbsp;4g of protein) and monounsaturated omega-9 fatty acids like oleic and linoleic acids, which help to support cardiovascular function and regulate insulin levels.&nbsp;

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Quinoa

Sometimes called a &quot;supergrain&quot;, quinoa&#39;s popularity has soared in recent years. A gluten-free alternative to other wheat-based grains, quinoa is one of the few plant foods that contain sufficient amounts of all nine EAAs. It&#39;s also high in fibre, iron, thiamine, copper, calcium and various antioxidants.&nbsp;

Prepared via soaking and boiling, quinoa can be used in risottos, salads, burgers, hot cereal and more.&nbsp;

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Chia

Chia seeds are the edible seeds of the Salvia Hispanica, a flowering plant native to Mexico and Guatemala (&quot;chia&quot; is the ancient Mayan word for &quot;strength&quot;). Containing large amounts of protein (all 9 EAAs), fibre and calcium, chia seeds are also one of the richest plant-based sources of omega-3 fatty acids.

Tips:

● Sprinkle a few teaspoons&nbsp;on salads, soups, yoghurts and fruit bowls

● Stir into&nbsp;salad dressings and cake, bread or muffin batter

● Use chia gel as a thickener for smoothies, puddings and soups

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Almonds

Don&#39;t be put off by the caloric content of almonds&nbsp;&mdash; these nuts are rich in nutrients like protein, fibre, monounsaturated fat, manganese, vitamin E and magnesium.&nbsp;

1/4 cup provides approximately 165 calories, 6g protein, 14g monounsaturated fat, 6g carbohydrate, and 3g fibre.&nbsp;

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Spirulina

Spirulina is a blue-green algae that is typically consumed as a powder or supplement. Known for its nutritional value, spirulina is rich in vitamins A, C, E and B, as well as minerals like calcium, magnesium, zinc, iron and selenium&nbsp;&mdash; vitamin C and selenium are antioxidants that help protect cells and tissues.&nbsp;

One tablespoon of spirulina has an average of 4g protein.&nbsp;

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Hemp seeds

Like&nbsp;chia seeds, hemp seeds are a complete source of protein with all nine essential amino acids. Offering 5g of protein per tablespoon, hemp&nbsp;seeds can be used in a similar way to chia.

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Be sure to consult a doctor or nutritionist if you&#39;re thinking of switching to&nbsp;a vegan and vegetarian diet.&nbsp;

A Complete Guide To Plant-Based Proteins, The Vegan Diet Darlings

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