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Plant-based protein is a hot topic today. 

Many people are looking for foods that provide as many nutrition benefi ts as possible while also being 

sustainably produced. Ingredients that provide plant-based protein also provide other nutrient benefi ts, 

including dietary fi ber, iron, potassium, and other micronutrients. Beans and other pulses, as described 

below, are great sources of protein, fi ber, iron, and potassium. Additionally, many plant-based protein sources 

contain little or no saturated fat, and in their raw form contain very little sodium. 

Plant-based protein ingredients can support both your organization and the seniors you serve. 

Using such ingredients often is very cost effective. If you compare the price of a pound of black beans, for 

example, with a pound of pork, the black beans will likely cost one-half to one-third per pound compared to 

the pork. In addition, plant-based protein ingredients can support healthy aging by being benefi cial for bone 

health, bone strength, and retaining skeletal muscle – all of which can support greater physical function 

and independence. Senior nutrition program providers don’t have to go to extremes with using plant-based 

protein; combining plant-based protein ingredients with animal protein offers the best of both worlds. This 

is an important step because most food sources rich in plant-based proteins offer incomplete proteins but if 

combined with other complete proteins (found 

in animal proteins), the whole dish becomes a 

nutritionally complete meal.

Cooking with Plant-Based Protein

PROTEIN 101

What is a protein?

Proteins are comprised of hundreds or thousands

of smaller units, called amino acids. There are two

kinds of amino acids:

• Essential amino acids (not made by the body

but required for normal body functioning).

• Non-essential amino acids (able to be made

by the body or leveraged from the normal

breakdown of protein in the body).

Are proteins all the same?

Proteins differ depending on if they are from animal 

or plant-based foods. There are generally three 

kinds of protein:

• 

• 

• 

Incomplete proteins do not contain or do not 

have enough of the essential amino acids to be 

a complete protein. Most plant foods (such as 

beans, peas, grains, nuts, vegetables, fruits) are 

incomplete protein sources.

Complete proteins contain appropriate levels 

of essential amino acids. Animal foods (such 

as meat, poultry, and seafood) and soy, are 

complete proteins.

Complementary proteins contain two or more 

incomplete proteins but when consumed 

together, compensate for each other’s lack of 

essential amino acids (e.g., beans and rice, 

bread with peanut butter).

Commissioned by the National Resource Center on Nutrition & Aging; Written by: Amy Myrdal-Miller, MS, RDN, FAND
Plant-Based Proteins 2

Whole Food Sources of Plant-Based Protein

For senior nutrition program clients requesting more plant-based sources of protein, there are many ingredient 

options available. Some are whole food ingredients that contain significant amounts of protein while others 

are processed forms that mimic the flavors, textures, or forms of animal protein.

PULSES: Beans, Dried Peas, Lentils, and Chickpeas

Pulses are the edible seeds of legumes, including beans, dried peas, lentils, and chickpeas. The word “pulse” comes 

from the Latin word puls meaning “thick soup”. Pulses contain significant amounts of not only protein but 

also fiber, folate, potassium, and iron. A half-cup serving of cooked pulses contains more protein than 

a large egg (6 grams).

PULSE AMOUNT PROTEIN

Black Beans 1⁄2 cup cooked 8 grams

Black Eyed Peas 1⁄2 cup cooked 7 grams

Chickpeas (a.k.a. Garbanzo Beans) 1⁄2 cup cooked 7 grams

Kidney Beans 1⁄2 cup cooked 8 grams

Lentils 1⁄2 cup cooked 9 grams

Pinto Beans 1⁄2 cup cooked 8 grams

Split Peas (Green or Yellow) 1⁄2 cup cooked 8 grams

Check out these websites for more 

information and recipes:

★ The USA Pulses site, 

www.usapulses.org, has a 

section for School Meals, which 

includes large volume recipes.

The Bean Institute site, 

beaninstitute.com, has a 

wonderful recipe search feature. 

You can search by “Chef 

Creations” to access recipes 

created by chefs at The Culinary 

Institute of America.

LEGUMES: Peanuts and Soybeans

The distinction between pulses and 

legumes can be confusing. All pulses are 

legumes, but not all legumes are pulses.

But the definitions don’t really matter. What

matters is that they all provide significant 

amounts of plant-based protein. Legumes 

like peanuts come in many different 

forms that can be used as ingredients in a 

number of recipes. 

LEGUME AMOUNT PROTEIN

Edamame 1⁄2 cup shelled, cooked 9 grams

Peanuts 1⁄4 cup roasted in oil 8 grams

Peanut Butter 2 tablespoons 8 grams

Peanut Flour (defatted) 1 oz. (~ 1⁄4 cup) 15 grams

The National Peanut Board website, www.nationalpeanutboard.org, has a recipe section that shows how to 

use peanut ingredients in a wide variety of ways.

DARK LEAFY GREEN AMOUNT PROTEIN

Broccoli, frozen, chopped 1 cup 4 grams

Collard greens, frozen, chopped 1 cup 8 grams

Kale, frozen, chopped 1 cup 5 grams

Spinach, frozen, chopped 1 cup 8 grams

DARK LEAFY GREENS

The amount of protein in dark leafy green 

vegetables surprises many people. These 

nutrient-rich vegetables can be added to 

soups, sauces, curries, pasta dishes, and 

more to add plant-based protein.
Plant-Based Proteins 3

PROCESSED SOURCES OF PLANT-BASED PROTEIN

PLANT-BASED BEVERAGES

There are more and more plant-based dairy alternatives appearing in the marketplace each month. These 

products can be used in place of dairy milk for clients who make that choice, but these products don’t 

necessarily match the nutrients in cow’s milk. A one-cup portion of cow’s milk contains 8-10 grams of protein. 

Here’s how some of the most popular plant-based beverages compare to one another when it comes to 

protein content:

PLANT-BASED BEVERAGE AMOUNT

1 cup

1 cup

1 cup

PROTEIN

1 gram

3 grams

6 grams

Almond Milk, plain, unsweetened

Oat Milk, plain, unsweetened

Soymilk, plain, unsweetened

The Produce for Better Health Foundation 

recently launched their “Have A Plant” campaign 

to promote increased consumption of fruits and 

vegetables. 

Their website, fruitsandveggies.org, is a

wonderful source for plant-based recipes, 

including budget-friendly recipes that may 

provide some inspiration for your senior dining 

program.

MEAT ALTERNATIVE AMOUNT PROTEIN

Soy-based Burger 1 oz. 5 grams

Soy-based Pork 1 oz. 4 grams

Soy-based Sausage 1 oz. 3.5 grams

Pea-based Meat 1 oz. 5 grams

Pea-based Sausage 1 oz. 4.5 grams

MEAT ALTERNATIVES

Like dairy alternatives, there is an 

increasing number of meat alternatives available 

in retail and foodservice. The top two brands, one 

product based on pea proteins and another based 

on soy-proteins, have both released alternatives 

that mimic beef and pork. Here’s information on 

the protein content of these products, but many 

other products are becoming available throughout 

the country:

Field-Tested Suggestions

1. Peanut butter can be used as a flavoring and thickening agent in vegetable-based curries. Note:

Defatted peanut flour can be used in place of wheat-based flours in quick breads and flat breads.

2. Explore marketing strategies and narratives that favor clear positives (“fresh,” “seasonal,” “farm-totable,” “global flavors,” etc.) over menu language that could be perceived as a mix of negatives and

positives (“meatless” or “healthy” or “reduced calorie”).

3. Develop meat/vegetable (e.g., mushrooms) and meat/legume (e.g., chickpeas, beans) blends to

replace or complement menu favorites.

4. Explore plant-based culinary traditions and techniques used in regional American cooking, the

Mediterranean, Asia, Latin America, and other locations around the world that feature plant-based

proteins and no or small amounts of animal protein.

References & Sources of More Information

• National Peanut Board website. Available at: www.nationalpeanutboard.org.

• Culinary Institute of America and the Harvard T. Chan School of Public Health.

Available at: www.menusofchange.org.

• Produce for Better Health Foundation. Available at: www.fruitsandveggies.org.