5 vegan protein foods to try on National Protein Day 2025

From indiatoday.in

Celebrate National Protein Day with these 5 vegan protein-packed foods! From lentils to quinoa, these nutrient-rich options will help fuel your energy, support muscle strength, and keep you feeling full and satisfied. Power up your diet the plant-based way!

In Short

• National Protein Day emphasises protein's dietary importance
• Plant-based foods offer ample protein for energy and strength
• Lentils, quinoa, chickpeas, tofu, chia seeds are top choices

National Protein Day is the perfect opportunity to highlight the importance of protein in our daily diet. While many associate proteins with animal sources, plant-based foods can also provide ample protein to fuel our bodies, boost energy, and support muscle strength.

Whether you're vegan, vegetarian, or simply looking to incorporate more plant-based protein into your diet, these five foods are excellent choices.

                                                            Power up your diet the plant-based way!

1. LENTILS

Lentils are a powerhouse of plant-based protein and a staple in many diets around the world. They are packed with fibre, iron, and essential amino acids, making them a nutritious and satisfying option.

Protein content: Approximately 18g per cooked cup (198g)

How to enjoy:

• Add to soups and stews for a hearty meal

• Make lentil-based burgers or patties

• Toss into salads for extra protein and texture

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2. QUINOA

Quinoa is a complete protein, meaning it contains all nine essential amino acids that the body needs. It is also rich in fibre, magnesium, and antioxidants.

Protein content: Around 8g per cooked cup (185g)

How to enjoy:

• Use as a base for grain bowls with vegetables and tofu

• Cook into porridge for a protein-rich breakfast

• Mix with beans and spices for a nutritious side dish

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3. CHICKPEAS

Chickpeas, also known as garbanzo beans, are a versatile and protein-rich legume that can be enjoyed in various forms.

Protein content: Approximately 15g per cooked cup (164g)

How to enjoy:

• Blend into hummus for a delicious dip

• Roast with spices for a crunchy snack

• Add to curries, salads, or wraps for a protein boost

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4. TOFU

Made from soybeans, tofu is a protein-rich, low-calorie food that is also a great source of calcium and iron. It absorbs flavours well, making it a favourite among plant-based eaters.

Protein content: Around 10g per ½ cup (126g)

How to enjoy:

• Stir-fry with vegetables and sauce for a quick meal

• Blend into smoothies for added protein

• Use in sandwiches, tacos, or soups for a filling option

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5. CHIA SEEDS

Chia seeds may be small, but they pack a significant protein punch along with omega-3 fatty acids, fibre, and antioxidants.

Protein content: About 5g per 2 tablespoons (28g)

How to enjoy:

• Soak in plant-based milk to create a nutritious chia pudding

• Sprinkle over oatmeal, yogurt, or smoothies

• Add to baked goods for a nutrient boost.

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Protein is an essential nutrient that supports muscle strength, energy levels, and overall well-being. Incorporating these five plant-based protein foods into your diet is an excellent way to meet your daily protein needs while enjoying delicious and nutritious meals. This National Protein Day, celebrate with these wholesome, protein-rich vegan options and power up your diet in a sustainable way!

https://www.indiatoday.in/information/story/national-protein-day-5-vegan-protein-foods-to-boost-energy-and-strength-2686531-2025-02-27 

You Can Now Buy Vegan Raspberry Ripple Cupcakes In UK Supermarkets

From plantbasednews.org

OGGS has added another vegan cake to its growing collection 

OGGS, the UK’s leading plant-based bakery brand, has launched Raspberry Ripple cupcakes as part of its “Cruelty-Free Cakes” range.

The new product, available in Waitrose stores now, is part of the company’s effort to provide more ethical, egg-free alternatives in the bakery aisle.

The Raspberry Ripple cupcakes consist of vanilla sponge, raspberry-flavoured frosting, and a raspberry drizzle. Nostalgic flavours are increasing in popularity, according to OGGS, with raspberry ripple ice cream in particular seeing a surge in sales. 

OGGS raises awareness of the cruelty in egg production

Adobe StockThere are growing concerns about the ethical costs of egg production

OGGS is campaigning to raise awareness of the ethical concerns of egg production. Egg-laying hens are selectively bred to produce around 300 eggs a year (naturally, they would lay around 12). This takes a huge toll on their bodies, and they often suffer from osteoporosis and broken bones due to calcium deficiency. OGGS doesn’t use animal products in any of its cakes, and it has stated that it’s “on a mission to remove the unnecessary and unethical egg products within our food chain.”

“Cake fans have responded so positively to our ‘Cruelty-Free Cakes’ campaign – proving that we’re not just a nation of cake lovers, but of chicken lovers too!,” Hannah Carter, founder and CEO of OGGS, said in a statement. “Our new Raspberry Ripple cupcakes are a perfect grab-and-go option for a delicious treat when we’re out and about, and a beautiful gift for a loved one to bring some kindness to their day. Better for chickens, the planet, and your taste buds – what’s not to love?”

The new cupcakes follow in the footsteps of the recently-launched Mega Caramel cupcakes. Both products come in a pack of two, and the packaging is made from 100 percent recycled plastic.

https://plantbasednews.org/lifestyle/food/vegan-raspberry-ripple-cupcakes/

Why Freezing Tofu Is the Ultimate Cooking Hack

From plantbasednews.org/lifestyle 

Level up your tofu game with this freezing hack

Derek Simnett, a certified nutritional practitioner and creator of Simnett Nutrition, is known for sharing plant-based recipes and cooking tips. In a recent video, he explored why freezing tofu is a game-changer and how it can improve both texture and flavour.

Simnett, known for his practical approach to vegan nutrition, regularly debunks myths around plant-based eating and offers easy, high-protein meals. His latest video focuses on the simple yet effective technique of freezing tofu, explaining how it transforms the ingredient. He also shares three recipes that make the most of it.

Why you should freeze tofu

Freezing tofu alters its texture in a way that makes it firmer, chewier, and better at absorbing flavours. When tofu is thawed, it becomes more porous, allowing marinades to soak in deeply. Simnett describes the result as “like a sponge, so it is just begging to soak up some marinades and different flavours.”

The technique also makes pressing tofu much easier, reducing the need for heavy books or tofu presses. Instead, Simnett demonstrates how a simple squeeze by hand removes most of the moisture, making it ideal for crispier cooking methods.

Crispy panko-breaded tofu nuggets

Simnett NutritionFrozen tofu works well in nuggets

One of Simnett’s recipes using frozen tofu is crispy panko-breaded tofu nuggets, a plant-based take on the classic fried nugget. After thawing and pressing, the tofu is cut into thin slices for maximum crispiness. He then marinates the tofu in seasoned vegetable broth, before coating it in a mixture of non-dairy milk, flour, and spices, followed by panko breadcrumbs.

The nuggets can be baked at 375°F (190°C) for about 25 minutes or air-fried at 350°F (175°C) for a crispier finish. “It looks so much like the texture of a chicken nugget, which is pretty crazy,” Simnett said, noting how the freezing process changes the tofu’s structure.

Crispy ginger garlic tofu

For a flavour-packed dish, Simnett makes crispy ginger garlic tofu. He cuts the tofu into cubes and marinates it in tamari and toasted sesame oil. To create a crisp coating, he tosses it in arrowroot powder, garlic powder, onion powder, ginger, salt, and pepper.

Pan-frying in toasted sesame oil gives the tofu a golden-brown crust, helping it hold onto flavour while maintaining a chewy interior. “It’s chewy, a bit more firm, and it’s got such good mouthfeel,” Simnett said.

Simple pan-fried tamari tofu

For a quick, no-fuss tofu dish, Simnett suggests pan-fried tamari tofu, a simple yet flavorful option for everyday meals. He slices the thawed tofu into thinner pieces, then drizzles tamari over them while cooking in a preheated pan.

Cooking for five to seven minutes per side creates a slightly crispy, deeply savory tofu that pairs well with salads, stir-fries, or grain bowls. “For how simple this is and how good it tastes, you just can’t beat it,” Simnett said.

Follow Derek Simnett on YouTube and Instagram.

https://plantbasednews.org/lifestyle/food/freezing-tofu-cooking-hack/

"I Went Whole-Food, Plant-Based at 60 and Reversed Sleep Apnoea, Prediabetes"

From forksoverknives.com

By Elisa Dworak

I never liked meat, so I went vegetarian as a young adult, and I dabbled in veganism starting in 2011. But I ate lots of unhealthy vegan foods, like potato chips, french fries, Oreo cookies, and dairy-free Ben & Jerry’s. I used food, especially highly processed salty and sweet foods, as a coping mechanism. The more I ate, the more I wanted. (I have since learned that food manufacturers specifically engineer their ultra-processed foods with “bliss points” to keep consumers hooked.)

In November 2019, I reached a milestone birthday, turning 60—but instead of celebrating, I felt depressed. I was severely overweight, had sleep apnoea, and was prediabetic.

A New Beginning During the Pandemic

When the pandemic hit in March 2020, my job transitioned to remote work. I lived alone and was feeling lonely in the first few weeks. But one day I realized that this would be the perfect opportunity to look within and start taking care of myself. I had watched the Forks Over Knives documentary, so I was aware of the whole-food, plant-based (WFPB) lifestyle. I decided to give it a shot and see if it was something I could sustain. I did some research on the FOK website, downloaded the Forks Over Knives Recipe App for cooking inspiration, and took things one day at a time. Soon, my depression began to lift.

Seeking a gym alternate during the pandemic, I purchased resistance bands and an elliptical machine so I could work out at home. Movement became an essential part of my routine.

Discovering the Joy of Cooking

I really enjoyed getting into my kitchen and using my blender to make hummus, smoothies, salad dressings, fruit sorbet, oat milk, and date paste. I loved that I didn’t have to count calories or worry about portion sizes, and I never went hungry. I found the food to be filling and satisfying and very beautiful, with all of the vibrant colors of the plant world!

To make sure I stayed on track even during busy days, I started planning ahead. I cooked big pots of soup and chili on the weekends so there were plenty of leftovers for the upcoming week. I kept an assortment of cooked grains and potatoes, steamed and raw vegetables, greens, and a few dressings/sauces in the fridge, as well as canned beans and whole wheat pasta and wraps in my pantry. That way, I could mix and match and have healthy meals at the ready. I started always carrying some fruit in my purse in case I got hungry on the go. For an evening treat, I turned to homemade sorbet or a few squares of 85% dark chocolate. Soon my clothes were getting loose and I could see myself slimming down when I looked in the mirror.

5 Years On

I wasn’t sure where this lifestyle would take me, but over the past five years I’ve gradually lost 115 pounds and reversed my prediabetes and sleep apnoea.

One of my proudest moments of this journey was getting skin removal surgery on my arms in fall 2023 so I could wear a sleeveless dress for my niece’s wedding. I stayed with my sister for a few days to recover. Prior to that, she had expressed concern that I might not be eating enough, since I was losing so much weight. But as I stayed with her and she saw the large volume of food I ate, she stopped worrying and told my mom to stop worrying, too! Just to be safe, I had a physical, and my lab results were all normal. Achieving a healthy BMI was a milestone I never thought possible. I believe my body knows the best weight for me when I nourish it properly and stay active.

A Passion for Helping Others

When we returned to the office in fall 2022, my co-workers were shocked to see the new me and asked how I had done it. I love sharing resources, encouragement, and tips with those who are interested. Last year, I earned my certificate in Plant-Based Nutrition through the Center for Nutrition Studies, and I plan to enroll in a certified health and wellness coaching program within the next year after I retire.

I’ve also expanded my exercise routine to include Zumba, yoga, and weightlifting. When I lift a 45-pound weight plate at the gym, I can’t believe I used to carry over twice that amount as excess weight on my body! No wonder I had four falls resulting in injuries in the two years before adopting this lifestyle—carrying that much weight made movement awkward and difficult. These days, I feel light and nimble.

Now, at 65, I’m in the best shape of my life and thriving. I’m excited for the next chapter and hope to inspire and support others who want to improve their health through a whole-food, plant-based lifestyle.

https://www.forksoverknives.com/success-stories/i-went-whole-food-plant-based-at-60-and-reversed-sleep-apnea-prediabetes/ 

MyProtein Partners With Hotel Chocolat For Vegan Chocolate Protein Brownie

From plantbasednews.org

The new bar is available to buy now 

                                                               The new vegan brownie bars are completely dairy-free - Media Credit: MyProtein

Sports nutrition brand MyProtein has partnered with chocolate manufacturer Hotel Chocolat to produce a new vegan protein bar.

The new product is a variation of MyProtein’s popular Vegan Double Dough Brownies. The bars consist of a cookie dough base with a brownie protein dough, topped with low-sugar caramel, and encased in vegan chocolate. The Hotel Chocolat bar is Caramel Pecan flavor and features 12g of protein and 10g of fibre.

This new launch is just the latest from the MyProtein x Hotel Chocolat collaboration, which was named the “Most Exciting Partnership” in the European Specialist Sports Nutrition Awards in 2022. While most other offerings contain dairy, the Vegan Double Dough Brownies are completely free from animal ingredients. Hotel Chocolat has become a popular fixture with vegans over the years, as it offers a wide range of dairy-free products in its stores.

Vegan Protein Bars Become Mainstream

                                Vegan protein bars are becoming more mainstream    Adobe Stock

Many people believe that it’s difficult – or even impossible – to get enough protein on a plant-based diet, but this is a myth. In addition to the huge number of vegan protein sources available for meals, the high-protein snack market is also booming.

MyProtein is one of several mainstream brands offering plant-based versions of their popular protein products. In addition, all-vegan companies like Vive, Vivo, Huel, and Trek don’t use any animal ingredients at all. Last week, Trek collaborated with Biscoff to unveil a new protein flapjack.

The Hotel Chocolat Vegan Double Dough Brownie is available online now. You can buy a box of 12 for £25.99.

https://plantbasednews.org/lifestyle/food/myprotein-hotel-chocolat-chocolate-protein-brownie/

Magnum Moves Away From Pea Protein With Reformulated Vegan Ice Creams

From vegconomist.com 

Unilever-owned ice cream brand Magnum is reformulating its vegan range in the UK, dropping pea protein from some flavours in favour of soy.

The new recipe will be used for three products — Vegan Classic, Vegan Almond, and Blueberry Cookie. The brand says the use of soy protein will enhance the flavour of the range, after consumer testing found that participants enjoyed the updated recipe.

A new pack design for the ice creams has also been introduced to reflect the changes.

                                                                             © Magnum/Unilever

“Indulgence without compromise”

Magnum first introduced its vegan Classic and Almond ice creams in 2018. They were initially launched in Finland and Sweden, before expanding into various European countries and other global markets such as the US and Australia. More flavours such as Vegan Raspberry Swirl and Vegan Sea Salt Caramel were added in the following years.

Last year, Magnum launched the Blueberry Cookie ice cream, which consists of vanilla biscuit flavour dairy-free ice cream with cookie pieces and a blueberry sorbet core. The ice cream is encased in vegan milk chocolate.

“The new Magnum Vegan Collection marks another milestone in its journey to deliver indulgence without compromise for plant-based pleasure seekers with a mouth-watering trio of flavours — Vegan Classic, Vegan Almond, and Blueberry Cookie,” says the brand on its website. “The new soy-based recipe delivers the velvety, luxurious, experience notorious to Magnum.”

https://vegconomist.com/food-and-beverage/sweets-snacks/magnum-moves-away-pea-protein-reformulated-vegan-ice-creams/