No, We Don’t Mean Tofurkey…
You don’t have to be a vegetarian to enjoy a plant-based Thanksgiving. Many folks find turkey bland or overpriced this time of year. You don’t have to be concerned about your dinner lacking protein either–– To save a few birds and a few bucks this season, feast your eyes on this list of vegetarian proteins you can add to traditional dishes.
1. Barley
Barley is a tummy-filling grain packed with protein. Its tender texture and neutral flavor make it perfect for flavoring any way you like. Try it in a stuffed acorn squash with savory spices or as a substitute in a sweet rice pudding.
2. Tofu
Tofu is a versatile protein that can be seasoned, marinated, and cooked in many different ways. For a festive flare, soak tofu strips in a cranberry sauce marinade and throw them on the grill. If you’re celebrating with mimosas, a tofu scramble with roasted squash and corn is best for brunch.
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3. Lentils
Lentils are legumes that can be added to a hearty array of dishes. Their high protein and fiber content are a healthy bonus. A lentil loaf is a great idea for a main dish at a Thanksgiving feast or try a lentil moussaka or casserole for something deliciously different.
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4. Nuts
Nuts like pecans and walnuts are popular ingredients for fall baking. Nuts are an easy way to add protein to traditional treats and savory dishes. Nut-crusted pumpkin is a festive trifecta of nutrients, seasonal veg, and fall flavors. Adding pecans to your pies and baked goods adds protein with a satisfying crunch.
5. Quinoa
This protein-rich grain is a wonderful flavor soaker that can be seasoned in many ways. Quinoa is easy to cook and is used in plenty of recipes. A quinoa salad with cranberries, roasted pumpkin, corn, and nuts is a protein-packed side dish bursting with fall flavors.
6. Tempeh
Tempeh is a soy-based food with a meaty texture and a healthy source of protein. As a tasty meat alternative, you can rub it with an apple honey glaze or marinate it with your favorite marinade. Treat it like turkey and smother it with mushroom gravy.
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7. Eggs
Get cracking!–– Boiled eggs can be added to salads or side dishes to boost your protein. Many recipes for quiche complement autumn with ingredients like pumpkin, sage, or apple and cheddar.
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8. Chickpeas
Chickpeas are a vegan protein favorite for a good reason. They’re extremely versatile with a satisfying tenderness in every bite. Smash them into burger patties if you’re throwing a Thanksgiving BBQ or roast ‘em and toss ‘em in a quinoa salad or heart-warming stew.
9. Buckwheat
Buckwheat is a grain you’ll want to add to your Thanksgiving grocery list. It’s a nutrient-dense seed that can be added to sweet or savory recipes. Buckwheat flour is a hearty substitute for baked treats or simmer it whole in comforting stews or soups.
10. Farro
Farro is another grain that can be treated like a rice or meat substitute. The tender grain is a delicious ingredient for a stuffed squash or veggie loaf. Along with protein, it adds a satisfying bite to a bread stuffing.
11. Seitan
Gobble, gobble!–– Seitan is made from wheat gluten and mocks the texture of turkey. You can soak it in a rich gravy or grill it on the barbie. Seitan is a filling ingredient you can add to many dishes to make them heartier. A pot pie with Seitan tastes just like a turkey or chicken pot pie.
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12. Nutritional Yeast
Nutritional yeast adds a nutty, parmesan flavor to an array of dishes. Sprinkle it on your roasted veggies or at it to dressings, gravies, and marinades.
13. Cashews
Cashews are rich and buttery nuts that add protein and flavor to festive dishes. Cashews are a healthier alternative to cream in white sauces like bechamel or mushroom gravy. After 10 minutes of soaking in hot water, they easily blend with plant-based milks into a creamy sauce.
14. Green Peas
Green peas are a side dish on their own or an ingredient in several recipes. Their health benefits include protein, fiber, vitamins and minerals. Cozy up with pea soup or add the little greens to grain-based dishes like barley or quinoa.
15. Hemp Seeds
Hemp seeds are subtly sweet with a mild nutty flavor profile. They add a little crunch to desserts as well as savory dishes. Sprinkle the protein-rich seeds on top of pumpkin loaf or mix them in oatmeal cookie dough.
16. Pumpkin Seeds
Pumpkins are the tokens of the fall season. We use them for decoration as well as for our Thanksgiving feasts. Their seeds are packed with protein and are great for adding to any fall favorites, from crusty bread to pumpkin pie. Roast them in the oven with salt for a healthy and tasty snack.
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17. Beans
Any rice and bean dish is a complete protein. From bean burgers to hearty casseroles, you can create all kinds of dishes with beans. For a festive flavor explosion, season your black beans with garlic, thyme, and rosemary.
18. Spelt Flour
Spelt flour can be used in autumn treats to add nutritional value. Spelt is a wheat grain rich in protein and acts as a hearty substitute for white flour. Although the measurements will slightly differ, try spelt flour in pumpkin muffins or apple crumble.
19. Freekeh
Freekah is another protein-friendly grain to add to your list! Just like other rice alternatives, freekah can be used in plenty of mains and hearty side dishes. Spice up freekeh with the taste of fall by simmering it with nutmeg, cinnamon, and cloves.
20. Nut Butter
Nut butters like hazelnut spread or peanut butter are rich in protein and flavor. Try adding nut butters to festive desserts like apple peanut butter crisp or cranberry muffins with cashew butter. Nut butters add decadent flavor that thickens sauces and glazes.
