As more people look for healthier and more ethical food choices, the popularity of plant-based diets continues to grow. However, if you’re new to this way of eating, you might wonder how to meet your protein needs without consuming meat, eggs, or dairy. The good news is that there are many sources of protein-rich plant-based foods that can be satisfying and nutritious alternatives. In this article, we’ll explore the top 10 plant-based protein sources for vegetarians and vegans, along with tips on how to incorporate them into your diet.
Why Plant-Based Protein?
When it comes to protein, many people immediately think of meat as the primary source. However, there is a growing understanding and appreciation for plant-based protein sources. The rise of vegetarian and vegan diets, as well as concerns about the environmental impact of meat consumption, have led many to explore plant-based options for their protein needs. But why have plant-based protein sources gained so much popularity? What benefits do they offer over animal-based protein? Let’s delve into the world of plant-based protein and find out.
Benefits of Plant-Based Protein
Plant-based proteins have numerous benefits for individuals who follow a vegetarian or vegan diet. These protein sources offer a plethora of essential nutrients that aid in maintaining a healthy body. Here are some of the top benefits of plant-based protein:
| Benefit | Description |
|---|---|
| Less saturated fat | Plant proteins contain less saturated fat than animal proteins, which can help reduce the risk of heart disease and high cholesterol levels. |
| More fiber | Plant-based protein sources are rich in fiber, which aids in digestion, lowers the risk of obesity, and promotes healthy bowel movements. |
| Improved nutrient intake | Plant-based protein sources are packed with vitamins, minerals, and antioxidants that boost overall health and reduce the risk of chronic diseases. |
| Eco-friendly | Plant-based protein sources require fewer resources like water and land to produce, making them a more environmentally-friendly option than animal proteins. |
| Cost-effective | Plant-based protein sources tend to be less expensive than animal proteins, making them a more affordable option for individuals on a budget. |
By incorporating a variety of plant-based protein sources into your diet, you can reap these benefits while still meeting your daily protein needs.
Vegan vs. Vegetarian Protein Sources
When it comes to obtaining protein from plant-based sources, both vegans and vegetarians have a plethora of options available to them. However, it’s important to note that there is a difference between vegan and vegetarian protein sources.
Vegetarian protein sources include those that are derived from animals, such as dairy products (milk, cheese, yogurt), eggs, and honey. These can provide a good amount of protein in a vegetarian diet, but for vegans who avoid all animal products, they are not an option.
Vegan protein sources, on the other hand, are derived solely from plant sources. These can include legumes, nuts and seeds, whole grains, and plant-based meat substitutes like tofu and tempeh. While some of these sources may be included in a vegetarian diet, they are essential for vegans to meet their protein needs.
One important thing to note is that while some plant-based proteins may not contain all the essential amino acids that our bodies need, incorporating a variety of different protein sources can provide all the necessary amino acids in the diet. For example, legumes like lentils and chickpeas are lower in the amino acid methionine, while grains like quinoa and millet are lower in lysine. However, combining these two sources in a dish (like lentil and quinoa stew) can create a complete protein source.
Here is a list of some excellent plant-based protein sources for both vegetarians and vegans to include in their diets:
- Lentils
- Chickpeas
- Soybeans
- Nuts and Seeds (almonds, peanuts, pumpkin seeds, chia seeds, hemp seeds)
- Tofu and Tempeh
- Quinoa
- Beans (black beans, kidney beans, navy beans)
- Hummus
- Peas
- Nutritional Yeast
Incorporating these sources of plant-based protein into your diet can have numerous benefits for your health, the environment, and animal welfare. So whether you’re a vegetarian or a vegan, be sure to explore the wide variety of options available and find ways to incorporate them into your meals.
Top 10 Plant-Based Protein Sources for Vegetarians and Vegans
Many people believe that it’s difficult to get enough protein on a plant-based diet, but this couldn’t be further from the truth. Plant-based protein sources can provide all the amino acids your body needs, without the added cholesterol and saturated fat found in animal products. Whether you’re a vegan, vegetarian, or simply looking to incorporate more plant-based foods into your diet, there are plenty of delicious and nutritious options to choose from. In this section, we’ll explore the top 10 plant-based protein sources that are perfect for vegetarians and vegans alike. Get ready to discover a whole new world of protein-packed foods!
Lentils
Lentils are a versatile and affordable source of plant-based protein that can be used in a variety of dishes. A half-cup serving of cooked lentils contains approximately 9 grams of protein, making it an excellent protein source for vegetarians and vegans.
When it comes to lentils, there are many different varieties to choose from, including brown, green, and red. Each type of lentil has its own unique texture and flavor profile, making them suitable for a wide range of dishes. Brown lentils are the most common variety and hold up well in soups and stews, while red lentils are more delicate and cook faster, making them great for curries and dals.
Here is a table outlining the nutritional content of cooked lentils:
| Lentil Type | Calories per 1/2 cup serving | Protein per 1/2 cup serving |
|---|---|---|
| Brown Lentils | 115 | 9 grams |
| Green Lentils | 120 | 9 grams |
| Red Lentils | 90 | 6 grams |
In addition to being a great source of protein, lentils are also high in fiber, iron, and folate. They are also low in fat and calories, making them a healthy addition to any diet.
When cooking lentils, it is important to rinse them thoroughly before boiling and to use a 2:1 ratio of liquid to lentils. Lentils should be cooked until they are tender but not mushy.
Lentils are a delicious and nutritious source of plant-based protein that can be incorporated into a wide variety of dishes.
Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile and delicious plant-based protein source that can be used in a variety of dishes. One cup of cooked chickpeas contains approximately 15 grams of protein, making them a great addition to any vegetarian or vegan meal plan.
Here is a table summarizing the nutritional content of chickpeas:
| Nutrient | Amount per 1 cup cooked |
|---|---|
| Protein | 15 grams |
| Calories | 269 |
| Total Fat | 4 grams |
| Carbohydrates | 45 grams |
| Dietary Fiber | 12 grams |
| Sugar | 8 grams |
| Sodium | 13 milligrams |
Chickpeas also contain several important vitamins and minerals, including iron, magnesium, phosphorus, and vitamin B6. Additionally, chickpeas are a good source of fiber, which can help improve digestion and promote feelings of fullness.
There are countless ways to incorporate chickpeas into your diet. You can add them to salads, stews, and soups, or use them as a base for homemade hummus. You can even snack on roasted chickpeas for a crunchy and satisfying treat.
Chickpeas are an excellent plant-based protein source that can help support a healthy and balanced vegetarian or vegan diet.
Soybeans
Soybeans are a versatile and protein-packed legume. They are an excellent source of complete protein and contain all the essential amino acids that our bodies need. Soybeans are a popular source of plant-based protein, especially for vegans and vegetarians. Here are some of the benefits of soybeans:
- High Protein Content: Soybeans are an excellent source of protein, with around 36 grams of protein per 100 grams of cooked soybeans. This makes them an ideal protein source for anyone looking to increase their protein intake.
- Complete Protein Source: Soybeans contain all the essential amino acids that our bodies need. This means that soybeans are a complete protein source and can provide all the necessary building blocks for muscle growth and repair.
- Rich in Vitamins and Minerals: Soybeans are also rich in vitamins and minerals, including iron, magnesium, and vitamin K. These nutrients are essential for maintaining optimal health and well-being.
- May Help Lower Cholesterol: Eating soybeans on a regular basis may also help to lower LDL (bad) cholesterol levels in the blood. This is because soybeans contain compounds called isoflavones, which have been shown to have cholesterol-lowering effects.
- Can Be Used in a Variety of Dishes: Soybeans are incredibly versatile and can be used in a variety of dishes. They can be eaten as soybeans, used to make tofu, or used to make soymilk. Soy products, including tofu and tempeh, can be used in place of meat in many dishes, making them an excellent source of protein for vegetarians and vegans.
Incorporating soybeans into your diet is relatively easy. Cooked soybeans can be used in salads, soups, and stews. Soy milk can be used in smoothies, and tofu can be used in stir-fries and curries. Soy products are also a great alternative to meat, and can be used in place of chicken, beef, or pork in a variety of dishes. Whether you are vegetarian, vegan, or just looking to add more plant-based protein to your diet, soybeans are a delicious and nutritious choice.
Nuts and Seeds
Nuts and seeds are not only a great source of plant-based protein, but they are also packed with healthy fats and fiber. Adding them to your diet is an easy way to increase your nutrient intake. Here are some of the top nuts and seeds that are high in protein:
- Almonds: These nuts are not only high in protein, but they are also an excellent source of vitamin E and healthy fats. They make for a great on-the-go snack, but can also be added to oatmeal, granola or salads.
- Cashews: Cashews are a rich and creamy nut that can be used to make vegan cheese sauces or added to stir-fries for a protein boost.
- Pistachios: These nuts are high in protein and fiber and make for a crunchy and satisfying snack. They can also be used in baking or added to salads for added texture.
- Sunflower Seeds: Sunflower seeds are a great addition to your diet as they are not only high in protein but also contain iron, magnesium, and vitamin E. They can be added to oatmeal, smoothie bowls or salads for added crunch.
- Pumpkin Seeds: Pumpkin seeds are high in protein but are also an excellent source of magnesium and zinc which can support immune function. They can be roasted and added to salads or blended into a creamy dressing.
Incorporating nuts and seeds into your diet can be as simple as adding them to your snack or meal recipes. So get creative and start enjoying the benefits of these superfoods!
Tofu and Tempeh
Tofu and tempeh are fantastic plant-based sources of protein. Tofu is made from coagulated soy milk and is a versatile ingredient that can be used in a variety of dishes. Tempeh, on the other hand, is made from fermented soybeans and has a nutty flavor and a firm texture, making it a great meat substitute. Here are some reasons why these two protein sources are worth considering:
- Tofu: One cup of tofu contains around 20 grams of protein, making it an excellent source of protein for vegetarians and vegans. Additionally, tofu contains all nine essential amino acids that are needed for optimal health. Tofu is also low in fat and calories, making it a great option for those trying to lose weight.
- Tempeh: One cup of tempeh contains around 30 grams of protein, making it an even better source of protein than tofu. Tempeh is also rich in fiber, vitamins, and minerals, and is a great source of probiotics due to its fermentation process.
- Preparing tofu and tempeh: Tofu and tempeh can be prepared in a variety of ways – grilled, baked, sautéed, stir-fried, or even blended into smoothies. The possibilities are endless! Tofu can be marinated in flavorful sauces or spices before cooking to add extra flavor. Tempeh, with its nutty flavor, is great when mixed with other ingredients like vegetables or grains in dishes like stir-fries, salads, or tacos.
Tofu and tempeh are two fantastic protein sources that can easily be incorporated into a plant-based diet. They are both versatile, nutritious, and delicious, making them great staples for any vegetarian or vegan.
Quinoa
Quinoa is a versatile and nutrient-dense grain that is an excellent source of plant-based protein. What sets quinoa apart from other grains is its amino acid profile, which contains all nine essential amino acids required by the human body. This makes quinoa a complete protein source, and it can be enjoyed by vegetarians and vegans alike.
Here are some of the benefits of adding quinoa to your diet:
- High protein content: Quinoa is an excellent source of plant-based protein, boasting 8 grams per cup.
- Versatile: Quinoa can be enjoyed in a variety of ways, including as a base for salads or as a side dish. Its mild, nutty flavor makes it a great addition to any meal.
- Source of fiber: Quinoa is also a great source of fiber, with 5 grams per cup. This can help you feel fuller for longer periods and aid in digestion.
- Gluten-free: Quinoa is naturally gluten-free, making it a great option for those with celiac disease or gluten intolerance.
In addition to its nutritional benefits, quinoa is also easy and quick to prepare. Here’s how to cook quinoa:
- First, rinse the quinoa under running water to remove any residue or bitterness.
- Next, add one cup of quinoa to a pot with two cups of water (or broth for extra flavor) and bring to a boil.
- Reduce the heat to low, cover the pot, and let the quinoa simmer for about 15-20 minutes, or until the water is fully absorbed.
- Fluff the quinoa with a fork and let it cool slightly before enjoying.
Quinoa can be enjoyed on its own or mixed with other ingredients like roasted vegetables or tofu to make a hearty and protein-packed meal.
Beans
Beans are a versatile and nutritious plant-based protein source, rich in fiber, vitamins, and minerals. They come in various shapes, sizes, and colors, making them a tasty addition to many dishes. A half-cup of cooked beans contains about 7-10 grams of protein on average, making them an excellent alternative to meat for vegetarians and vegans.
Different beans may have different nutritional values, but they are all nutrient-dense and can provide various health benefits. Below is a table that shows the nutritional content of some common types of beans:
| Bean Type | Calories (per 1/2 cup) | Protein (grams per 1/2 cup) | Fiber (grams per 1/2 cup) | Iron (milligrams per 1/2 cup) |
|---|---|---|---|---|
| 114 | 7 | 7.5 | 1.8 | |
| 100 | 7.7 | 6.4 | 1.6 | |
| Lima Beans/strong> | 108 | 8 | 6.6 | 1.4 |
| Navy Beans/strong> | 127 | 8.5 | 7 | 1.6 |
| Pinto Beans/strong> | 122 | 7.7 | 7.7 | 1.8 |
As you can see from the table, all of these beans are high in protein, fiber, and iron. Black beans are particularly rich in fiber, while kidney beans are an excellent source of iron. Lima beans have a lower glycemic index than most other beans, making them a good choice for people with diabetes. Navy beans are high in folate, a B-vitamin important for fetal development during pregnancy. Pinto beans contain more calcium than other beans and are a good option for those avoiding dairy products.
Beans can be included in a range of dishes such as salads, soups, and stews, or used to make vegetarian chili and veggie burgers. They can also be used as a replacement for meat in many recipes, providing a great alternative for those seeking a plant-based lifestyle.
Hummus
Hummus is a Middle Eastern dip or spread made from cooked and mashed chickpeas mixed with olive oil, tahini, lemon juice, and garlic. It is not only delicious but also an excellent source of plant-based protein.
- Protein Content: A 100-gram serving of hummus contains around 7.9 grams of protein.
- Other Nutrients: Hummus is also a good source of fiber, healthy fats, and essential vitamins and minerals like folate, iron, and magnesium.
- Benefits: Besides being a great source of plant-based protein, hummus has several health benefits. It can help lower cholesterol levels, promote digestive health, and even reduce the risk of certain diseases.
You can easily make hummus at home using canned chickpeas or by cooking them from scratch. It can be eaten as a dip for vegetables, crackers, or chips, or as a spread on sandwiches and wraps. To make it even more nutritious, you can add other ingredients like roasted red peppers, spinach, or avocado.
Peas
When it comes to plant-based protein sources, peas are often overlooked. However, this small but mighty vegetable is packed with protein and other important nutrients. One cup of green peas contains approximately 8 grams of protein, as well as fiber, vitamin C, and vitamin K. In fact, peas are considered a “complete” protein source, meaning they contain all nine essential amino acids necessary for human health.
Here is a breakdown of the nutritional value of green peas:
| Nutrient | Amount per 1 cup (160g) |
|---|---|
| Calories | 125 |
| Protein | 8g |
| Fat | 0.6g |
| Carbohydrates | 22g |
| Fiber | 7g |
| Vitamin C | 96% of the Daily Value (DV) |
| Vitamin K | 48% of the DV |
| Folate | 24% of the DV |
| Iron | 12% of the DV |
Aside from their nutritional value, peas are incredibly versatile and can be easily incorporated into a variety of dishes. They can be steamed or boiled as a side dish, added to soups or stews, or even blended into a tasty pesto. For a protein-packed snack, try roasting peas with a little olive oil and sea salt for a crunchy and satisfying treat.
Overall, peas are an excellent plant-based protein source that should not be overlooked. Incorporating them into your diet is an easy way to boost your protein and nutrient intake.
Nutritional Yeast
Nutritional yeast is a popular plant-based protein source that adds a cheesy flavor to your meals. It is a deactivated yeast that is sold as flakes or powder, and is often used as a condiment or seasoning. Here are some key nutrients found in nutritional yeast:
| Nutrient | Amount per Serving (2 Tablespoons) |
|---|---|
| Protein | 9 grams |
| Fiber | 4 grams |
| B vitamins (including B12) | varies by brand, but can provide up to 200% of the recommended daily intake |
| Zinc | 18% of the recommended daily intake |
| Selenium | 23% of the recommended daily intake |
| Iron | 11% of the recommended daily intake |
Nutritional yeast is also low in fat and sodium, making it a healthy addition to your plant-based diet. It is versatile and can be sprinkled on top of pasta dishes, salads, and popcorn, or used to make dairy-free cheese sauces and dressings.
When choosing nutritional yeast, look for brands that are fortified with B vitamins, especially vitamin B12, which is not naturally found in plant-based foods. Vitamin B12 is important for maintaining healthy nerve cells and DNA, and is essential for vegans and vegetarians who may not get enough of it in their diets.
How to Incorporate More Plant-Based Protein into Your Diet
Transitioning to a more plant-based diet can be intimidating, especially when it comes to ensuring you’re getting enough protein. However, incorporating more plant-based protein into your meals is easier than you may think. By exploring a variety of protein-rich foods and utilizing some simple meal prep and planning techniques, you can easily increase the amount of plant-based protein in your diet. In this section, we will discuss some tips and tricks for incorporating more plant-based protein into your meals.
Meal Prep and Planning
One great way to incorporate more plant-based protein into your diet is by meal prepping and planning. Meal prep involves preparing your meals in advance, usually for the whole week, and storing them in the fridge or freezer until you’re ready to eat them. Meal planning involves deciding ahead of time what you’re going to eat and when you’re going to eat it. Here are some tips for meal prepping and planning:
| Tips for Meal Prep and Planning |
|---|
| 1. Set aside some time on the weekend to plan your meals for the week. |
| 2. Make a grocery list of all the ingredients you’ll need. |
| 3. Choose recipes that you enjoy and that include plant-based protein sources. |
| 4. Cook in bulk to save time during the week. |
| 5. Use containers that are easy to transport and reheat, such as glass containers with lids. |
| 6. Store your prepped meals in the fridge or freezer depending on when you plan to eat them. |
| 7. Don’t forget to account for snacks and any special occasions during the week. |
| 8. As you eat your prepped meals, take note of what you liked and what you didn’t like, so you can adjust your meal plan for the following week. |
By meal prepping and planning, you can ensure that you’re getting enough plant-based protein in your diet and that you’re also saving time and money. Plus, you’ll have healthy meals ready to eat, which can help you resist the temptation to choose less healthy options.
Substituting Meat for Plant-Based Protein
Making a shift towards plant-based protein can be difficult for some people, especially for those who have grown up consuming meat. But, it’s not impossible! Here are some ways to substitute meat for plant-based protein:
- Beans: Replace ground beef with black beans in tacos or add chickpeas to your salad. Beans are versatile and can be used in a variety of meals.
- Lentils: Try swapping out ground beef with lentils in spaghetti sauce. Lentils are also a great addition to soups and stews.
- Tofu: Tofu is a great substitute for meat in stir-fries or as a replacement for eggs in breakfast scrambles.
- Tempeh: Similar to tofu, tempeh is a soy-based protein that can be used in a variety of dishes such as sandwiches or added to salads.
- Quinoa: Use quinoa as a replacement for ground beef in stuffed bell peppers or mixed into a hearty salad for added protein.
Making these substitutions may seem challenging at first, but they can help you increase your plant-based protein intake and lead you on a path to a healthier lifestyle. Plus, you don’t have to sacrifice taste – these protein alternatives are just as delicious as their meat counterparts.
Bean and Veggie Burgers
A popular way to incorporate more plant-based protein into your diet is by making delicious and satisfying bean and veggie burgers. These burgers are not only high in protein but also in fiber and other essential nutrients. Plus, they are a great option for vegetarians and vegans who want to substitute meat in their meals.
Here are some tips for making your own bean and veggie burgers:
- Start with a base of cooked beans or lentils, such as black beans, chickpeas, or red lentils.
- Add finely chopped vegetables, such as onions, bell peppers, carrots, and mushrooms, for extra flavor and texture.
- Add a binder, such as oats or breadcrumbs, to help hold the burgers together.
- Season with herbs and spices, such as cumin, chili powder, and smoked paprika, to add depth of flavor.
- Shape the mixture into patties and cook on a skillet or grill until browned and crispy on the outside.
You can also experiment with different types of beans, vegetables, and seasonings to create your own unique burger recipe that suits your taste preferences. Serve the burgers on a whole grain bun with avocado or hummus for a complete and nutritious meal.
Smoothies and Shakes
A great and refreshing way to incorporate plant-based protein into your diet is by making smoothies and shakes. Smoothies and shakes are not only delicious but also a great way to consume multiple servings of fruits and vegetables at once. Adding protein-rich ingredients to your smoothies and shakes is easy and can provide you with a nutritious and filling meal or snack.
Here are some plant-based protein sources that you can add to your smoothies and shakes:
- Chia seeds: Chia seeds are a great source of protein and fiber. They also contain omega-3 fatty acids, antioxidants, and minerals like calcium and iron. Adding chia seeds to your smoothies can make them thicker and more filling.
- Almond milk: Almond milk is a great source of calcium, vitamin D, and vitamin E. It is also lower in calories and fat than cow’s milk. Using almond milk as a base for your smoothies can add creaminess and nutty flavor.
- Silken tofu: Silken tofu is a great source of complete protein, containing all essential amino acids. It is also low in fat and carbs. Adding silken tofu to your smoothies can make them creamy and provide a protein boost.
- Peanut butter: Peanut butter is a delicious source of protein, healthy fat, and fiber. It also contains vitamins and minerals like vitamin E, magnesium, and potassium. Adding a spoonful of peanut butter to your smoothies can provide a nutty flavor and additional protein.
To make a protein-packed smoothie or shake, simply combine your chosen ingredients in a blender and blend until smooth. You can also add other ingredients like fruits, vegetables, and sweeteners to customize your smoothie to your taste.
Having a protein-rich smoothie or shake as a meal or snack can help keep you full for longer and provide your body with the nutrients it needs. So, start experimenting with different plant-based protein sources and make your own delicious and nutritious smoothies and shakes.
Conclusion
In conclusion, incorporating plant-based protein sources into your diet can provide numerous benefits for your health and the environment. By choosing plant-based options, you can reduce your intake of saturated fats and increase your intake of fiber, vitamins, and minerals. Additionally, plant-based protein sources often have a lower carbon footprint than animal-based ones, making it a more environmentally friendly option.
It’s important to note that while plant-based protein sources can be just as effective as animal-based ones in meeting your nutritional needs, it’s crucial to ensure you’re getting a variety of sources to meet all your dietary requirements. Some plant-based protein sources may be lacking in certain essential amino acids, but by combining different sources or supplementing with fortified options, you can easily meet your needs.
Don’t be afraid to get creative with your meals and experiment with new plant-based protein options. Incorporating lentils, chickpeas, soybeans, nuts and seeds, tofu and tempeh, quinoa, beans, hummus, peas, and nutritional yeast can add both flavor and nutrition to your diet.
Finally, remember that incorporating more plant-based protein into your diet is a journey, not a destination. You don’t have to cut out all animal-based protein sources overnight. Start small, and gradually increase your intake of plant-based options. With time, you’ll find yourself feeling better and contributing to a more sustainable future.
Frequently Asked Questions
1. Why should I consider plant-based protein?
Plant-based protein sources offer a number of health benefits such as reducing the risk of heart disease and stroke, improving digestion and maintaining a healthy weight.
2. What are the benefits of consuming plant-based protein?
Plant-based protein sources tend to be lower in saturated fat and calories, while being higher in fiber and essential nutrients compared to animal-based sources.
3. What is the difference between vegan and vegetarian protein sources?
Vegetarian protein sources include dairy and eggs, while vegan sources exclude all animal-derived foods.
4. How much plant-based protein do I need?
The recommended daily intake for protein depends on age, sex, and activity level. A general guideline is to consume 0.8 grams of protein per kilogram of body weight daily for adults (source: USDA).
5. Are plant-based protein sources sufficient for muscle growth?
Yes, plant-based protein sources can provide all the necessary amino acids required for muscle growth and repair when consumed in adequate amounts.
6. What are some good plant-based protein sources for athletes?
Soy products, lentils, quinoa, and nut butter are all great options for athletes seeking plant-based protein sources.
7. Can I get enough protein from only plant-based sources?
Yes, it is possible to obtain all the necessary protein from plant-based sources by eating a variety of foods and consuming adequate amounts.
8. How should I combine different plant-based protein sources to optimize nutrition?
Combining plant-based protein sources can help ensure a complete amino acid profile. For example, combining beans and rice or hummus with whole grain bread can create a complete protein meal.
9. What are some common misconceptions about plant-based protein?
Some common misconceptions include that plant-based protein sources are not as nutritious as animal-based sources or that they are hard to digest.
10. How can I use plant-based protein sources in my meals?
Plant-based protein sources can be used in a variety of ways, such as adding tofu to stir-fries or smoothies or using lentils as a base for soups or stews.
