Plant-Based Main Recipes

Frequently Asked Questions

• Can you get enough protein on a plant based gluten free diet?

  Yes. Lentils, chickpeas, black beans, tofu, tempeh, quinoa, hemp seeds, pumpkin seeds, and nuts all provide substantial protein. Combining different sources throughout the day ensures you get all essential amino acids. A cup of cooked lentils has about 18 grams of protein, comparable to a serving of chicken.

• What are the best plant based protein sources that are also gluten free?

  Lentils, chickpeas, black beans, quinoa, tofu, tempeh made from soy (check that it is wheat free), hemp seeds, pumpkin seeds, sunflower seeds, almonds, and peanuts. Nutritional yeast is also a good supplemental source with about 8 grams of protein per quarter cup and a cheesy flavor that works well in sauces.

• How do I make plant based meals more filling?

  Include a protein source, a healthy fat, and a complex carbohydrate in every meal. Roasted chickpeas with quinoa and avocado, a lentil curry with rice, or a grain bowl with tofu, sweet potato, and tahini dressing will all keep you satisfied. Volume from vegetables helps too, but protein and fat are what provide lasting satiety.

• Is tofu gluten free?

  Plain tofu is naturally gluten free as it is made from soybeans, water, and a coagulant. However, flavored or marinated tofu sometimes contains soy sauce made with wheat. Always check the ingredient list on seasoned varieties. When cooking at home with plain tofu and tamari, it is completely safe.

• What plant based meals are good for meal prep?

  Curries, chili, grain bowls, roasted vegetable medleys, lentil soup, and stuffed peppers all reheat well and taste even better the next day as the flavors develop. Cook a big batch on Sunday and portion it out for the week. Most plant based meals store well in the fridge for 4 to 5 days.

• How do I add umami flavor to plant based dishes?

  Tamari, miso paste, nutritional yeast, mushrooms (especially dried and rehydrated), tomato paste, roasted garlic, smoked paprika, and balsamic vinegar all add deep savory flavor. Layering two or three umami sources in a single dish creates the kind of satisfying depth that makes you forget there is no meat.

• Are plant based diets good for people with celiac disease?

  A plant based diet can work very well for celiac disease since most plant foods are naturally gluten free. The main thing to watch is seitan, which is pure wheat gluten and must be avoided completely. Some meat substitutes also contain gluten as a binding agent. Stick to whole food plant proteins and always read labels on processed items.

• What is the easiest plant based dinner for beginners?

  A stir fry with tofu and vegetables over rice is hard to beat for simplicity. Press the tofu, cube it, pan fry until golden, add whatever vegetables you have, season with tamari and sesame oil, and serve over rice. The whole thing takes about 25 minutes and requires no special skills or ingredients.