Christina Soteriou, a chef and recipe developer who grew up in Cyprus following a Mediterranean diet, shares her favorite ways to boost plant-based protein in meals. Her tips are simple, affordable, and packed with nutrients, making them perfect for anyone looking to maintain a healthy weight while enjoying delicious, plant-based meals.
1. Keep Pre-Cooked Legumes on Hand: Legumes such as chickpeas, lentils, and lima beans are fantastic sources of protein and fiber. Soteriou recommends keeping pre-cooked packs in your pantry for quick meals. “If you’re eating soup, can you throw some beans in? Or if you’re having a salad, will some chickpeas go in there?” she suggests. With at least 8g of protein per 100g, legumes are an easy way to bulk up your meals without extra effort.
2. Get Creative with Tofu: Tofu is often seen as bland, but Soteriou sees its potential for versatility. “It can be so versatile,” she says. You can bake, stir-fry, or air-fry tofu to add protein to various dishes. Silken tofu can be blended into a creamy sauce or dressing, while firmer tofu can be crumbled into small pieces, seasoned with salt and lemon, and sprinkled over a salad. “It’s just a fun way to add more protein,” she adds.
3. Sprinkle Nutritional Yeast on Your Dishes: Nutritional yeast, a savory, umami-flavored ingredient, is a complete protein source, with one teaspoon containing around 3g of protein. Soteriou always has it in her kitchen and sprinkles it on everything from pasta to roasted vegetables. It’s a great way to add extra flavor while boosting your protein intake.
Why These Hacks Work: Soteriou’s tips are not just protein-packed but also provide fiber and essential micronutrients, making them well-rounded choices for a healthy diet. As she explains, “Little sprinkles of seeds here and there, or a drizzle of tahini even has protein in it,” emphasizing how small additions can make a big difference. By incorporating these simple methods, you can easily boost your plant-based protein intake while keeping your meals flavorful and satisfying.
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