How Mediterranean Diet Chef Adds Plant-Based Protein to Meals

• Protein is beneficial because it helps us feel full and build and maintain muscle mass.
• A chef who grew up on the Mediterranean diet shared how she adds protein to her meals.
• Christina Soteriou’s tricks include sprinkling nutritional yeast on dishes.

As a vegan of 13 years, Christina Soteriou, a chef and recipe developer based in London, has learned how to add plant-based protein to her meals in quick, simple ways.

The 32-year-old grew up in Cyprus following a Mediterranean diet, which has been linked to many health benefits, including a lower risk of cardiovascular disease and better gut health. It emphasizes plant-based sources of protein that are cheap and nutrient-dense, such as legumes, beans, and lentils

Protein in all its forms has become buzzy in recent years amid growing awareness that it can help with building and keeping muscle mass, as well as maintaining a healthy weight because it’s filling and prevents overeating.

The US government recommends people eat 0.36 g of protein per pound of body weight, or at least 46 grams for women and 56g for men. For building lean muscle mass, research suggests 0.7 grams per pound a day is ideal.

The global protein market is estimated to grow from $26 billion in 2021 to over $47.4 billion by 2032, according to Statista, as grocery stores stock more protein-enhanced foods, from pasta to soda.

But Soteriou, who taught herself to cook vegan food growing up, knows you don’t need to spend much or take supplements to get enough protein.

Each day, Soteriou, the author of the “Big Veg Energy” recipe book, makes sure she eats at least one substantial source of protein each day, such as tofu or beans, and tops up with other foods throughout the day.

“Little sprinkles of seeds here and there, or a drizzle of tahini even has protein in it,” she said.

Soteriou shared three other hacks for eating more plant-based protein without sacrificing flavor.

Nichola Ludlam-Raine, a dietitian and the author of “How Not to Eat Ultra-Processed,” said these are well-balanced suggestions for eating more protein, which also provide fiber and essential micronutrients.

Have pre-cooked legumes on hand

Legumes such as chickpeas, lima beans, and lentils, are good sources of protein and high in fiber. They all contain at least 8g of protein per 100g.

Soteriou finds it helpful to keep pre-cooked packs of legumes in her store cupboard, which she adds to dishes to bulk up the protein content.

“If you’re eating a soup, let’s say, can you throw some beans in? Or if you’re having a salad, will some chickpeas go in there?” she said.

Tofu, many ways

Tofu has a reputation for being tasteless unless you spend hours marinating it, Soteriou said, but she disagrees.

“It can be so versatile. As it’s quite plain, it can really lend itself to different things. So you can bake it, you can stir fry it, you can air fry it,” she said.

Silken tofu, which is the softest type, can be blended into a cream and used in a sauce, a salad dressing, or seasoned and drizzled over roasted vegetables.

Firmer tofu can be crumbled into small pieces, covered with lots of salt and lemon juice, and sprinkled over a salad like feta.

“It’s just a fun way to add more protein,” she said.

Sprinkle nutritional yeast on dishes

Nutritional yeast is an inactive version of the yeast used to make bread or beer. It has a savory, umami flavor and is often used as a plant-based alternative to cheese.

It comes in powder or flake form and is a complete protein. One teaspoon contains around three grams of protein.

Soteriou always has some in her kitchen and likes to sprinkle it over dishes for extra protein.

“You can even sprinkle it onto your pasta,” she said.