Guide to Plant-Based Proteins Sources: What You Need to Know

Guide to Plant-Based Proteins Sources: What You Need to Know

Plant-Based Protein: A Nutritious, Ethical, and Sustainable Choice

Incorporating plant-based proteins into your diet is a smart way to boost nutrition, make ethical choices, and be kind to the planet. Whether you want to eat less meat or embrace a fully plant-based lifestyle, these protein-packed options offer flavor, versatility, and health benefits. Beyond personal health, choosing plant-based proteins can also align with ethical values, supporting animal welfare and reducing environmental harm. 

For Flexitarian Living, individuals who enjoy a mix of a plant-based diet and animal-based foods, plant-based proteins are a great way to balance your plate while supporting your health and values.

Let’s explore how these choices can make a difference for your body, animals, and the Earth.

 

Why Choose Plant-Based Proteins?

The way our food is produced impacts more than just our plates, it affects animals, the environment, and our health. Traditional animal farming raises significant concerns about animal welfare, with millions of animals kept in confined spaces and enduring harsh conditions. By choosing plant-based proteins, you can opt out of practices that cause animal suffering, making a more compassionate and ethical choice.

Plant-based proteins also have a smaller environmental footprint compared to meat production. Livestock farming is a leading cause of greenhouse gas emissions, deforestation, and water pollution. Incorporating more plant-based foods into your diet helps reduce demand for resource-heavy practices.

In addition to these ethical and environmental benefits, plant-based proteins are incredibly nutritious. They’re packed with fiber, vitamins, and minerals and are naturally low in saturated fats. Eating more plant-based meals isn’t just for vegans or vegetarians, it’s a healthy option for everyone.

 

A close up of a stoneware bowl of Panera Thai Chicken Soup Copycat with vegan chicken and vegetables visible in the bowl

 

Myths About Plant-Based Proteins

Think you can’t get enough protein on a plant-forward diet or that plant-based proteins lack essential amino acids? These common misconceptions couldn’t be further from the truth! With a variety of foods like beans, tofu, quinoa, and lentils, it’s easy to meet your protein needs and get all nine essential amino acids. Plant-based proteins aren’t just for vegans—they’re a great choice for flexitarians or anyone looking to add variety to their meals.

Check out this article for more on these myths!

Top Plant-Based Protein Sources

Beans and Lentils

Beans and lentils are a cornerstone of plant-based eating. They’re affordable, versatile, and packed with protein, dietary fiber, and essential nutrients.

  • Popular Varieties: Black beans, chickpeas (or garbanzo beans), kidney beans, black-eyed peas, and red lentils.
  • Nutritional Power: About 15-18 grams of protein per cooked cup. Add them to soups, salads, or tacos for a satisfying meal.

Recipes:

The Best Butter Bean Curry with Lentils

Black Bean Mango Salad Recipe: Ready In Minutes!

Easy Falafel in Air Fryer: The Best Meal Prep Recipe

 

Butter Bean Curry with Lentils in a large shallow cast iron casserole dish with toast, herbs, and Arome spices and oil as props

Tofu

Tofu is made from soybeans and acts like a blank canvas, soaking up the flavors of your favorite marinades and sauces.

  • Types: Silken, soft tofu, firm, and extra-firm tofu work in everything from smoothies to stir-fries.
  • Nutrition Highlights: Around 10 grams of protein per half-cup, plus calcium and iron for strong bones.

Recipes

The Best Silken Tofu Breakfast Scramble Recipe

Easy Baked or Air Fried Tofu

Easy Glass Noodles Salad with Vegetables and Tofu

Top down of japanese glass noodles recipe in a white bowl with tofu and vegetables

Tempeh

Tempeh is another soy-based superstar, but it’s fermented, giving it a firm texture and nutty flavor.

  • Health Benefits: About 15 grams of protein per 3-ounce serving, along with probiotics for gut health and fiber to keep you full.
  • Try it crumbled in tacos or sliced into sandwiches.

Nuts and Seeds

Nuts and seeds are perfect for snacking or adding crunch to meals. They also provide protein and healthy fats.

  • Popular Picks: Almonds, walnuts, pumpkin seeds, peanut butter or other nut butters, hemp seeds, sesame seeds, sunflower seeds, chia seeds, and flaxseeds.
  • Nutritional Value: Around 5-7 grams of protein per ounce, along with omega-3 fatty acids for heart health.

Recipes

Healthy and Delicious Date Caramel with Almond Butter

The Best Homemade Vanilla Cinnamon Peanut Butter

A food processor after the peanuts, maple syrup, vanilla, and cinnamon have been blended into a smooth butter

Plant-Based Meats

Plant-based meats are a convenient way to enjoy familiar textures and flavors of animal protein without animal products.

  • Common Brands: Beyond Meat, Impossible Foods.
  • Protein Content: 15-20 grams per serving, depending on the brand. Add them to pasta dishes, burgers, or stir-fries for an easy protein boost.

Soy Milk

If you’re looking for a dairy-free milk alternative, soy milk is a top choice.

  • Nutritional Highlights: About 7 grams of protein per cup, often fortified with calcium and vitamin D.
  • Use it in smoothies, coffee, or cereal.

Recipes:

Healthy Berry Bliss Tropical Smoothie Copycat Recipe

Healthy Peanut Paradise Tropical Smoothie Café Copycat

Peanut Paradise Tropical Smoothie Cafe Copycat, one smoothie in focus, one smoothie in the background and sitting overtop 2 blue coasters, peanut butter and date caramel on spoons in the foreground with fresh sliced bananas.

Vegetables

While they’re not the highest in protein, vegetables still contribute to your daily intake and offer tons of vitamins, minerals, and antioxidants.

  • High-Protein Veggies: Broccoli, spinach, and Brussels sprouts are great choices.
  • Pair them with a protein-rich side, like beans or quinoa, for a balanced meal.

Recipes

Asparagus and Cherry Tomatoes Recipe with Garlic Herb Butter

Quick Roasted Acorn Squash Recipe with Cranberries & Quinoa

Healthy Cashew Caesar Salad Recipe Without Anchovies

 

Raw asparagus and tomatoes in a grill pan with 2 large pats of tomato butter over top

Tips for Adding Plant-Based Proteins to Your Diet

  • Start Small: Swap meat for a plant-based protein source, such as beans, tofu, or plant-based meats, in one or two meals a week.
  • Mix It Up: Try a variety of plant proteins to keep meals interesting.
  • Make it Easy: Use canned beans, frozen veggie burgers, or tofu to save time.
  • Snack Smart: Grab a handful of roasted chickpeas or seeds when you need a quick bite.

 

A bowl with a grain bowl as the feature with a larger bowl to the top right corner and a sliver spoon over top a sage linen napkin.

The Bottom Line

Choosing plant-based proteins isn’t just about nutrition, it’s a step toward living in harmony with your values. Whether you’re motivated by health, ethics, or sustainability, incorporating these foods into your diet can help you make a positive impact on the world around you.

 

More Articles From Sarah Harper, Registered Dietitian

How To Make A Flexitarian Breakfast

Easy Flexitarian Pantry Guide: Must Have Pantry Basics

Flexitarian 101: Your Practical Guide to The Flexitarian Diet

Is It Safe To Eat Tofu Everyday? Everything You Need To Know & Recipes

Is It Safe To Eat Tofu Everyday? Everything You Need To Know & Recipes

Is It Safe To Eat Tofu Everyday? Tofu Questions Answered & 16 Recipe Ideas

 

Whether you are eating tofu because you are vegan, vegetarian, pescatarian, flexitarian, or just love tofu, this article is for you.

Now, let’s dive into some tofu questions and then 16 recipe ideas for your next tofu culinary adventure!

Is It Safe To Eat Tofu Everyday?

Tofu contains plant compounds called phytoestrogens (isoflavones) that are similar to the hormone estrogen, but they are much weaker—about 1,000 times weaker than the estrogen made by our bodies. Research shows that eating soy, even daily, does not significantly raise the risk of cancer or change hormone levels in healthy people.

In fact, some studies suggest that isoflavones may have health benefits. In places where people regularly eat soy, like in Asia, soy may help protect against certain diseases. Fears that soy could increase estrogen levels or cause hormone issues aren’t strongly supported by science. Most research has found no negative effects on hormone balance, fertility, or cancer risk from moderate soy intake.

Some research even suggests that isoflavones may have positive effects, particularly for postmenopausal women, as they can mildly mimic estrogen and help alleviate symptoms like hot flashes.

Is Tofu Vegan?

Yes! Tofu is a vegan food and is a popular choice among individuals looking to consume more plant-based protein. It is used in a wide variety of dishes as a meat or dairy substitute. 

However, some dishes like Mapo Tofu include animal protein like pork, it is important to check if ordering tofu dishes at restaurants is 100% plant-based if you follow a plant-based diet. It is always important to read the food labels of tofu products to ensure it is 100% plant-based if you follow a vegan diet. While most tofu is vegan-friendly there are some varieties like egg tofu that contain animal products. 

 

Glass noodle salad with crispy baked tofu laid overtop.

 

What is Tofu Made of?

The primary ingredient in tofu is soybeans. Soy milk is condensed into solid white blocks, a process similar to cheese making. Tofu can be made into various textures including silken, firm, and extra firm. 

Where Did Tofu Originate?

Tofu originated in China over 2000 years ago. You can learn a lot more about the theories of tofu’s origin here, on the Tofu Wikipedia page!

Is Tofu Healthy?

Tofu is a highly nutritious food and an excellent source of plant-based protein. As a bonus, tofu has all 9 essential amino acids. Something to note, the nutritional content of tofu can vary depending on the type (i.e. silken, firm, extra firm). 

Tofu has many health benefits. Approx. 3.5oz of firm tofu has ~144kcal and ~16g protein ~10g fat and ~3g carbohydrates with ~2g fiber. It is a good source of vitamins and minerals including calcium, iron, magnesium, phosphorous, selenium, and B vitamins. Moreover, it is naturally low in sodium, and saturated fat, and is completely free of cholesterol. 

 

Creamy light green cilantro cashew dressing is sitting in a large bowl with crispy tofu.

 

16 Tofu Recipe Ideas

01 – Creamy Sauces

Whether it’s a sauce for dipping crackers or veggies, or a sauce for lasagna or pasta, tofu blended or crumbled into a sauce. 

Furthermore, the sauce can be customized to suit various cuisines and preferences making it a delicious addition to a wide range of vegan recipes. 

 

Cashew Caesar Dressing

02 – Vegan Nuggets

Tofu nuggets are a great way to use your air-fryer. These plant-based nuggests are a delicious, healthy, and plant-based alternative to chicken nuggets. 

03 – Tofu Tacos

Shredded tofu is delicious when sautéed and seasoned to your liking. Serve it in a tortilla with your favorite toppings like salsa, guacamole, shredded lettuce, and cheese.

04 – Thick Sweet Smoothies 

Enjoy Silken Tofu in a smoothie. Just like with soups, silken tofu blends to create a smooth and creamy texture. It is a nutritional boost while remaining neutral in flavor. 

Try it as an addition to many smoothie recipes like my Berry Bliss Smoothie or search the web for one like Eating Well’s Coffee Banana Smoothie.

 

Berry Bliss Smoothie being poured into a decorative glass. The glass is almost completely full. The color of the smoothie is purple-blueish.

05 – Stir-fry with Veggies and Rice

Enjoy tofu sautéed in a stir-fry. Extra-firm and firm tofu’s texture makes for an ideal ingredient to withstand the high heat of stir-frying resulting in a crispy exterior and a tender interior. 

Additionally, the tofu absorbs the flavors of the stir-fry sauce and compliments the other ingredients like veggies and rice. 

06 – Noodles with Baked Tofu

Make yourself a delectable noodle dish like my Spicy Tahini Noodles or Glass Noodle Salad. Whether hot or cold, topping your noodles with some tofu makes for a hearty and filling component to the dish. 

 

Top down of glass noodle salad with baked tofu over top.

 

07 – Silken Tofu in Soup

Whether it’s an ingredient in a fragrant miso soup or blended into a soup to make it velvety and smooth, silken tofu can be a versatile ingredient in various soup recipes. It adds creaminess and nutrition. 

08 – Tofu Appetizer with Dipping Sauce

Enjoy my Easy Baked Tofu or a deep-fried tofu as an appetizer. Baked tofu is a versatile, plant-based protein. It can be wrapped into a lettuce wrap, served on skewers, or served alone with a simple dipping sauce. 

 

Creamy light green cilantro cashew dressing is sitting in a large bowl with crispy tofu.

 

09 – Flavorful Curries

Another excellent way to use any type of tofu is in a curry. Try simmering tofu in a fragrant Thai green curry sauce made with coconut milk, green curry paste, and vegetables. Then, serve it over steamed rice.

10 – Grain Bowl with Tofu

I love a nutritious grain bowl full of veggies for lunch. Bump up the protein by adding some baked, grilled, fried, or sautéed tofu to your lunch creation. 

Easy Baked Tofu is marvelous overtop my Greens and Ancient Grains Bowl or Southwest Quinoa Bowl recipes!

 

close up of baked tofu, rice and quinoa, cucumbers, chopped herbs, green pepper, watermelon rasdish sticks, and salad greens in a bowl as a salad. Topped with Creamy cashew dressing.

 

11 – Grilled Tofu

Think thick slices grilled (extra firm tofu) or tofu skewers basted in a marinade for your grilled tofu culinary adventure. The smoky charred flavor is pleasing and creates a crispy exterior while maintaining a tender interior. 

12 – Silky Desserts

Silken tofu’s neutral flavor and silky texture make it ideal for making smooth and nutritious desserts. It makes a terrific base for creamy desserts like puddings, mousses, and cheesecakes. 

It is a healthier alternative to heavy cream while adding its plant-based protein. Tofu in dessert is like a tofu chocolate mousse. Blend silken tofu with melted chocolate, a sweetener like maple syrup, and a dash of vanilla to make a rich and creamy vegan chocolate mousse.

13 – Pot Pies or Other Casseroles

Tofu can be used as a vegetarian or vegan protein source in pot pies, casseroles, and other baked dishes. It absorbs the flavors well and is a great meat alternative. 

14 – Tofu Scramble 

Tofu Scrambles can be used in a variety of ways and are commonly used as an egg replacement. Use it in fried rice (like in this Vegan Veggie Fried Rice recipe), spooned over toast with breakfast or as an ingredient in breakfast tacos. 

My recipe for Tofu Scramble is a terrific option for breakfast and brunch!

 

Tofu Scramble with a grey serving spoon dipped into the white bowl with golden yellow tofu crumbles.

15 – Smoked Tofu in Sandwiches or Wraps

Smoked tofu has a unique and savory flavor. Moreover, the smoked flavor adds depth and richness to sandwiches, wraps, salads, appetizers, grain bowls, and stir-fries. 

16 – Dried Tofu

Lastly, Dried tofu added to ramen or other camping meals (just add water!) makes for an easy and delicious plant-based camping or backpacking experience. You can also make ramen at home and throw some dried tofu in with the water for an easy weekday meal. Check out my Easy Vegan Kimchi Ramen recipe!

 

Jalapeno picked egg ontop of a veggie packed ramen.

Final Thoughts and More Recipes!

While I provided many recipe ideas in this article, tofu has many more culinary applications I encourage you to explore. Its mild flavor and ability to absorb different flavors and seasonings make it an excellent choice for both sweet and savory applications. 

Like these ideas? Check out these other recipes, they also pair well with a tofu addition!

Baked Tofu with a Garlic Sweet Soy Glaze

A bowl with dark and thick Garlic Sweet Soy glaze. A spoon hovering above the bowl with the glaze dripping down. Noted in the background a plate of vegetables with the glaze drizzled over top.

Sheet Pan Veggies

Kale Apple Walnut Salad

Image of Kale Apple Walnut Salad

Is Trader Joe’s Harvest Blend Good? Dietitian Review

Is Trader Joe’s Harvest Blend Good? Dietitian Review

Is Trader Joe’s Harvest Blend Good? A Dietitian’s Review

Here is a Trader Joe’s Harvest Grains Blend Review from a Registered Dietitian Nutritionist with a Master’s in Nutrition. My review might surprise you!

In this review, I discuss versatility, taste, nutrition, and more!

Please note that this article contains affiliate links. These links incur no additional cost to you but may provide a small commission to support the upkeep of our site. Thank you for your support and understanding.

What is Trader Joe’s Harvest Blend?

Before I jump into the Trader Joe’s Harvest Grains Blend Review, let’s review what the product is!

The Harvest Blend at Trader Joe’s, also called Trader Joe’s Harvest Grains Blend contains the different grains of Israeli couscous, orzo, baby garbanzo beans, and red quinoa.

This product comes in a 16oz bag and can be found in the pasta and grain aisle in Trader Joe’s.  

Trader Joe's Harvest Blend and a bowl of a Harvest Blend Greek Salad bowl

Trader Joe’s Harvest Grain Product Scorecard

I scored Trader Joe’s Harvest Blend across five categories and allotted points from 0 to 10. The scores below reflect the rating for each category. 

Overall Score: 8.25/10

  • Meal Variety: 10/10
  • Nutrition: 7/10
  • Ease of preparation: 8/10
  • Taste: 8/10

 

+PRO

You can do so much with this grain mix. It is a fantastic ingredient to add to meals and recipes. 

Dinner ready in under 30 minutes

12g of protein (37% calories coming from protein, for a grain mix this is great!) 

320 calories or ½ cup dry mix

 

xCON

Only 4g fiber – this is a con light. 4g is pretty good but it could be better

Needs additional protein sources, veggies, and flavorings for this to be a balanced meal.

Available on Amazon However, you have to buy a pack of three and it is more expensive than purchasing in store. 

 

Three bowls, small medium, and large. The small black bwol has dressing in it and the medium a serving of greek salad grain bowl, the large has the entire recipe

 

Applications of Trader Joe’s Harvest Blend

Trader Joe’s Harvest Grains Blend is excellent in a variety of dishes. 

 

Some of my favorites include:

  • As a side dish
  • Added to a Harvest Grains Salad or grain bowls – check out one of my latest recipes, perfect for a last-minute meal, the Greek Salad Inspired Harvest Grains Bowl. 
  • Sprinkled over a tossed garden salad
  • Tossed into soups
  • Stuffed into veggies

 

 It is a great product for when you don’t know what to have for dinner and you don’t have much time. 

 

A hand is placing cut up colorful veggies in a glass bowl.

A Dietitian’s Nutrition Analysis

I wish this product had more quinoa or legumes. So, to bump up the fiber and protein, I add more quinoa and some lentils into my mix! 

 

Incorporate the Harvest Grains Mix with your favorite combination of veggies and some protein for a balanced meal, such as goat cheese, pine nuts, chicken, fish, or tofu.

 

Ease Of Cooking

A Harvest Blend dinner can be ready in under 30 minutes. 

 

The directions say to bring water or chicken stock (you could also use vegetable stock, or vegetable broth) or to a boil then stir in the Harvest blend with one tablespoon of butter (avocado, coconut, or olive oil work well too). 

 

Then bring the mixture back to a boil and reduce the heat to simmer, covered for 10 minutes. Please note, that cooking times may vary slightly from stove to stove. 

 

You can eat this immediately or make a batch in advance for some meal prep! This recipe tastes just as good served the next day. 

 

Taste of Trader Joe’s Harvest Blend Recipes

This product makes so many different delicious recipes. I love the varieties of textures, sizes, and shapes of the grains included. However, alone Harvest Grains Blend does not have tons of flavor. 

 

This product requires you to add your seasoning because they are not included in the package. However, this makes this product super versatile. 

 

You can add so many seasoning combinations from garlic and herb (minced garlic with fresh parsley, dried oregano, and thyme) to lemon pepper (lemon juice, lemon zest, and black pepper) to olive rosemary (olive slices, red pepper flakes, and as the grain mix cooks include a spring of fresh rosemary to infuse the mixture. 

 

Trader Joe's Harvest Blend and a bowl of a Harvest Blend Greek Salad bowl

Who is this product suitable for?

 

I recommend this product as an easy weeknight meal staple. It brings fiber and protein to the mix and pairs well with many varieties of foods. 

 

It is excellent for vegans, vegetarians, and flexitarians alike! 

Please note, that this product is not gluten-free. 

 

The Bottom Line

 

The next time you are strolling the isles at Trader Joe’s consider picking up a bag of their Harvest Blend. 

 

A bowl full with a grain salad with colorful veggies including peppers and greens topped with a creamy dressing

Like this Trader Joe’s Product Review? Check Out These Other Related Trader Joe’s Product Articles!

Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review

10 Recipes Using Trader Joe’s Thai Wheat Noodles

10 Recipes Using Trader Joe’s Thai Wheat Noodles

Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review

Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review

Are Trader Joe’s Thai Wheat Noodles Good? A Dietitian’s Review

My honest Trader Joe’s Thai Wheat Noodles review. My review might surprise you!

In this review, I discuss versatility, taste, nutrition, and more!

Please note that this article contains affiliate links. These links incur no additional cost to you but may provide a small commission to support the upkeep of our site. Thank you for your support and understanding.

 

What are Trader Joe’s Thai Wheat Noodles?

Trader Joe’s Thai Wheat Noodles are fully cooked, ready-to-eat, and shelf-stable wheat noodles. One package contains three ready-to-use noodle packages located in the Trader Joe’s grocery aisle near ramen and other noodles. 

They are made from scratch by a supplier in Thailand. These noodles are soft, chewy, and delicious. 

 

Trader Joe's thai wheat noodles below a big pot of peanut sauce prepared noodles

The Product Scorecard

I scored Trader Joe’s Thai Wheat Noodles across four categories and allotted points from 0 to 10. The scores below reflect the rating for each category. 

Meal Variety: 10/10

Nutrition: 8/10

Ease of preparation: 9/10

Taste: 8/10

Overall Score: 8.75/10

+PRO

  • You can do so much with these noodles. It is a fantastic ingredient to add to a plethora of meals and recipes. 
  • These noodles are already cooked and ready to go! You can have a nutritious dinner ready in 15 to 30 minutes!
  • 10g Protein per package
  • 5g fiber per serving

xCON

  • Needs additional protein sources, veggies, and flavorings for this to be a balanced meal.
  • Available on Amazon However, it is more expensive than purchasing in-store. 

 

Trader Joe's Thai Wheat Noodles in a bowl with black chopsticks resting on the side.

Thai Wheat Noodles Applications

 

Trader Joe’s Thai Wheat Noodles are excellent in a variety of dishes. 

 

Some of my favorites include:

  • Noodle Stir Fry: Use a delicious peanut sauce or other Thai-inspired recipes such as pad thai
  • Noodle Power Bowls: Drizzle with sesame oil and top with sesame seeds
  • Thai Curries: Rather than rice noodles incorporate the wheat noodles
  • Soups: I like to draw inspiration from chicken noodle soup. Rather than egg noodles, I use Thai Wheat Noodles
  • Lettuce Wraps and Spring Rolls: Use these fresh noodles and other veggies such as red pepper or green onions

These noodles are a terrific product for when you don’t know what to have for dinner, and you are short on time.

 

Trader Joes Thai Wheat Noodle PEanut Stir Fry in a pan with the package of noodles, a bowl with chopsticks, herbs, and peanut sauce as props surrounding the dish.

Thai Wheat Noodle Nutrition

 

I wish this product had more fiber and protein. So, to bump up the fiber and protein, I add veggies and high-protein food like a fried egg, baked tofu, or chicken. 

 

Easy To Prepare Meals

 

An easy, complete, and balanced Trader Joe’s Thai Wheat Noodle dinner can be ready in 15 to 30 minutes. Make a stir-fry batch in advance for some meal prep! This recipe tastes just as good served the next day. 

 

How to Cook Thai Wheat Noodles

 

These noodles are pre-cooked! I like to add them to a bowl of hot water, to warm and break up the noodles. 

 

I remove the noodles from their packaging and place them in a medium-sized bowl. Then, I bring some water to a bowl, then pour it over the noodles until they are submerged. I wait about 5 minutes until they easily break apart.   

 

Noodles twirled around black chopsticks hovering over a bowl of Peanut Noodle Stir fry with veggies

Taste of Thai Wheat Noodles

This product makes so many different delicious recipes. I love the varieties of textures, sizes, and shapes of the grains included. 

 

However, alone the Thai Wheat Noodles do not have a lot of flavor. It does require a bit of seasoning that is not included in the package to bring more flavor to the mix however, this makes this product super versatile.

 

A Versatile Product

You can add so many seasoning combinations from Peanut noodles with a spicy sauce to curries topped with chili crisp to chicken noodle soups garnished with fresh green onion. 

 

Who is this product suitable for?

 

I recommend this product as an easy weeknight meal staple. It brings fiber and protein to the mix and pairs well with many varieties of foods. It is excellent for vegans, vegetarians, and flexitarians alike! 

 

Note that this product is not gluten-free. 

 

Trader Joes Thai Wheat Noodles with Peanut Sauce in a stoneware bowl with black chopsticks. To the left are green onions and cilantro props

The Bottom Line

 

The next time you are strolling the isles at Trader Joe’s consider picking up a box of their Thai Wheat Noodles and experimenting with different recipes! 

Enjoy This Article? Check Out These Other Article Discussing Trader Joe’s Products!

10 Recipes Using Trader Joe’s Thai Wheat Noodles

Is Trader Joe’s Harvest Blend Good? Dietitian Review

 

 

Best Onions For Chili and How To Use The Different Types

Best Onions For Chili and How To Use The Different Types

 

The Best Onion For Chili (Your Ultimate Guide)

Chili is rich, hearty, and one of my favorite foods to enjoy when the weather starts to turn and the leaves begin to fall. One of the ingredients I always include in my chili creations is onions. Which is why I am writing this article about The Best Onions For Chili.

You can enjoy many varieties of onions when making and serving up chili. The choice of onion depends on the chef’s tastes!

So, before we dive into the different varieties, let’s review my favorite tool for easily chopping onions and the role of onions in cooking!

The Best Onions For Chili Featured Image with a big bowl of chili on the bottom half of the image and many varieties of onions on the upper half of the image

 

My Favorite Onion Cutting Tool!

Vegetable and Onion Choppers are specialized tools designed specifically for cutting vegetables and onions. They often consist of a container with a grid of blades that you press the onion through, resulting in uniformly diced pieces. Ultimately, the best tool for you depends on your personal preferences and the specific task at hand.

onion chopper in front of a white back

The Role of Onions in Cooking

Onions contribute to your chili recipes in three significant ways: flavor, texture, and aroma. Whether you sauté them with chili spices at the outset of your cooking journey or opt to serve them raw as a final flourish, onions make a notable impact.

First, the FLAVOR is one of the most important components of chili. Onions add a depth of flavor and a hint of sweetness elevating your chili to new heights.

The TEXTURE of onions can vary based on how they are sliced, and cooked, and the type of onion. Some melt into the chili, whereas others maintain their shape and crunch. Moreover, when left raw and sprinkled over a bowl of chili, onions have a fresh crunch.

The presence of onions in chili brings forth a noticeable and enticing AROMA. When cooked within the chili, they meld flavors with the other ingredients. However, when served raw alongside the chili, they add a sharp and fresh aroma that compliments the warm savory scent of chili.

Raw onions are my favorite chili topping. They add a snappy crunch, and I love their earthy, fresh, and sweet aroma. Sweet onions are my favorite toppers garnishing a hearty bowl of chili.

Now that I have discussed the role of onions in chili, let’s explore the different types of onions you can experiment with to find the right onion for you!

 

a yellow onion in a white bowl with riced frozen cauliflower out of frame in another white bowl

Yellow Onion

In my opinion, yellow onions are the most versatile onion in the bunch. They work well in almost any recipe.

They have a pungent flavor when eaten raw but are excellent for infusing onion flavor and aroma with your chosen blend of spices during the cooking process. My favorite variety are Spanish onions.

The yellow onion is great choice for incorporating with your ground meat when browning it in the frying pan or chili pot.

For Chili Best When – Cooked

White Onion

White onions offer a milder taste compared to yellow onions, making them versatile for both raw and stir-fried preparations.

You can finely chop them and use them as a topping for your chili to introduce a gentle onion crunch and flavor.

For Chili Best When – Raw

 

red onions in a pink bowl with other chopped veggies in bowls out of frame

Red Onion

Red onions known for their mild flavor are often used raw in salsas and salads.

In terms of aesthetics, red onions shine as a visual centerpiece, their vibrant purple-red tones contrasting beautifully with the rich hues of chili.

Additionally, they maintain their color when cooked and make for an excellent choice to include cooked red onions with your chili ingredients. Moreover, I love to make pickled onions with red onions. Which would be a creative topping choice for chili!

For Chili Best When – Raw or Cooked

 

Sweet Onion

Sweet onions are known for their natural touch of sweetness, making them a fantastic choice for adding a sweet flavor to chili without the need for extra sugar.

Sweet onions are great for caramelizing due to their natural sugars. You can cook them into your chili, serve them raw over top chili, chili-topped corn chips, or chili-topped hot dogs. Additionally, you can brown onions for a caramelized sweet onion topping.

Some of my favorite sweet onions are Walla, Walla, Maui, and Vidalia Onions.

For Chili Best When – Raw or Cooked

Shallots (a relative to onion)

Shallots the smaller, milder relatives of onions, bring a delicate flavor profile to the table. They can substitute onions in many dishes.

Whether sautéed alongside the chili’s ingredients at the outset of cooking or finely chopped and served fresh as a topping, shallots prove to be an excellent choice.

For Chili Best When – Raw or Cooked

A big bowl of Vegan Vegetable Chili enclosed in two hands in a white bowl.

 

Green Onions (also called scallions or spring onions)

The most common way to use scallions is as a garnish. Once your chili is ready, finely slice fresh scallions, utilizing both the white and green portion, and generously scatter them over each bowl.

The vivid green hue makes a lovely contrast to the rich and hearty chili the red bell pepper, tomato sauce hues, and earthy ground beef or beans.

For Chili Best When – Raw

 

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Ready to Make Some Chili?!

And there you have it—an article discussing the best onions for your classic chili recipe!

The next time you are at your local grocery store I encourage you to explore and then use different types of onions in your cooking.

Let your newfound onion knowledge inspiration for trying different onions in your next beef chili, vegetable chili, hot chili, slow cooker, or easy chili recipe. Oh, and don’t forget to add your favorite toppings and consider the onion as a great option.

Want to read more about how to cook with onions without crying?  Check out this article called Cooking with Onions without Crying by UNL Food.

 

A bowl of vegetable chili on a plate with tortilla chips. Around the bowl are smaller bowls full of garnishes such as cheddar cheese, sour cream, green onion, orange bell pepper, and herbs.

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Flexitarian Meal Planning for Beginners (Meal Plan Template)

Flexitarian Meal Planning for Beginners (Meal Plan Template)

How to Make a Flexitarian Meal Plan

Reducing the amount of animal protein you eat is a great way to reduce your carbon footprint. But if you grew up in a meat-and-potatoes household, a vegan – or even vegetarian – diet might seem a bit out of reach.

The good news? You can significantly reduce your individual carbon footprint without cutting out animal products completely!

To celebrate Earth Month, Registered Dietitian Ann Kent joins us from Peas and Hoppiness to share a few easy meal planning tips to create a Flexitarian meal plan for your family!

https://peasandhoppiness.com/

Text overlay "Flexitarian Meal Planning" with an image of a black bean burger salad and in the background are question marks

 

What’s a Flexitarian Meal Plan?

A flexitarian meal plan is a plant-forward alternative to a strict vegan or vegetarian diet.

It’s also called a “semi-vegetarian” meal plan because it includes some animal proteins like meat and dairy, but in much smaller amounts than the typical Western diet.

Learn more about the Flexitarian diet and find some simple tips to get started.

Flexitarian diet: https://peasandhoppiness.com/blog/what-is-a-flexitarian-diet/

Simple tips to get started: https://addybean.com/education/flexitarian-101-your-practical-guide-to-becoming-a-flexitarian/

#1 Flexitarian Meal Planning Tip: Use your Schedule to Make your Meal Plan

If meal plans haven’t worked in the past, I want you to know: it’s not you. It’s the PLAN.

The truth is, only YOU can make your family’s meal plan.

Why? Because it must work with your schedule, your taste preference, and your cooking ability. And only YOU know those things well enough to create a plan that will work.

Before you do anything else, download this free Meal Planning Template.

Learn our easy 3-step process that has helped hundreds of busy families find their rhythm of meal planning. It makes life SO much easier!

Grab the meal planning template, your calendar, and a cup of coffee – and let’s talk about what to put on your flexitarian meal plan.

meal planning template with someone writing in the background

Start your Flexitarian Meal Plan with Meatless Mondays

The best way to start following a flexitarian meal plan is to pick just ONE day or one meal to eat plant-based foods.

Once you’ve written out your schedule on your meal planning template and have planned which days you want to cook, decide which of those days you want to make a vegetarian or vegan meal.

The biggest mistake to avoid is to completely change how you’re eating now.

Stick with your usual meals most of the time and start adding in plant-based meals and snacks one at a time.

Think of it this way: if you try just ONE new vegetarian meal each week, a year from now you’ll have 50 new plant-based meals that you know how to cook! Little changes go a long way. 

A Family Meal with colorful food

Which Vegetarian Recipes are Best for Beginners?

As you start to add in new meals you haven’t made before, it can feel overwhelming to know where to begin.

To choose the best vegetarian recipes for beginners, make sure to pick well-written recipes and ones that sound good to you!

Choose Well-Written Vegetarian Recipes

As a dietitian, I’ve worked with dozens of clients who *think* they’re not a good cook. But as a meal planning professional who writes and tests recipes for a living, I can tell you this isn’t true…

If a meal doesn’t turn out well, it’s not you – it’s the recipe!

That’s why you MUST choose a recipe from a source you trust when you’re learning a new way to cook.

Sure, Google and Pinterest will give you lots of ideas – but just because it’s on the internet, it doesn’t mean it’s a good recipe.

A good recipe is:

  • Easy to understand, even if you’re not a professional chef
  • Clearly written with description of how the recipe should look at each step
  • Has ingredients you can find in any grocery store

Pick a recipe from a source you trust so your recipe (and evening) will go smoothly.

Choose Vegetarian Recipes that Sound Good to You!

Just because all your vegan friends are telling you to eat tempeh doesn’t mean you have to start there (although if want to, this Vegan Yakisoba Noodle Recipe is delicious!).

There are plenty of plant-based recipes to choose from, so start with flavors you love!

Craving the famous fast-casual burrito-in-a-bowl? Try this Southwest Quinoa Bowl

Love Fritos? This Lentil Frito Pie is a crowd-pleaser! 

For a veggie-packed twist on a classic, enjoy this Pumpkin Mac n’ Cheese

Find more inspiration on Pinterest, follow The Addy Bean and Peas and Hoppiness!

meal planning template with someone writing in the background

Feeling Overwhelmed? Start Here

Shifting toward a plant-forward lifestyle is great for so many reasons – the environment, your health, and even your pocketbook! But when you’re busy it can be hard to get started.

That’s where the Peas and Hoppy Meal Guides app can help!

Premium subscribers to our meal planning app get a new menu every week which is planned seasonally and provides you a nutritionally balanced flexitarian eating plan.

You even get options for vegetarian or vegan meals, so you can shift towards a plant-based diet as quickly or as slowly as you like.

Customize your menu each week by deleting recipes you don’t need, substituting recipes from our database of 800+ options, and adjust servings to feed more or fewer people. Your changes automatically update a grocery list for you to save you tons of time and money at the store!

Use the code ADDYBEAN at checkout to try premium access FREE for one month. After that it’s just $14.99/month – less than a video streaming service!

The most important thing to remember when transitioning to a flexitarian eating pattern is to do what you can – not to worry about being perfect. If we all make a few small changes, it makes a big difference!

Happy flexitarian meal planning,

Dietitian Ann, Creator of the Peas and Hoppy Meal Guides App

Ann Kent From Peas and Hoppiness holding an avocado and wearing a chefs apron