Maria Marlowe of writes:

Think meat is the only way to get protein? Think again!

Beans, lentils, nuts, seeds, and even vegetables contain protein. In fact, it’s possible to consume all the protein you need from plant-based foods alone. This veggie bowl recipe is a perfect example of how you can meet or even exceed your protein requirements through plant-based foods.

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound, which averages out to about 56 grams of protein a day for the average sedentary man, and about 46 grams per day for the average sedentary woman.

Most Americans are getting more than enough protein, and typically get the bulk of it from animal-based sources, including red meat and chicken. High intakes of animal-based foods have been associated with increased risks of various cancers and heart disease, so it’s wise to incorporate more plant-based protein into your diet.

More Protein Than a Steak!

The suggested serving size for steak is 3-4 oz, which would be either 22 or 30 grams of protein, respectively.

This green veggie bowl recipe contains 32g of protein!

  • 1 cup chickpeas = 15 g protein
  • 1 cup peas = 8 g protein
  • 1 cup broccoli = 3 g protein
  • 1 cup kale = 3 g protein
  • 1 Tbsp. tahini= 3 g protein

Add that all up, and BOOM, this veggie bowl gives you 32 grams of plant-based protein.

Protein Veggie Bowl Recipe

Total Time: 25 minutes  / / Serves: 1



  • 1 cup of frozen or fresh peas
  • 1 cup of broccoli florets
  • 1-2 tsp. olive oil + additional for greasing pan
  • 1/8 tsp. garlic powder
  • 1/4 tsp. + 1/4 tsp. + 1/4 tsp. red pepper flakes
  • 3 cloves garlic, minced and kept separate
  • 1/4 tsp. turmeric
  • 1/4 tsp. cumin
  • 1/4 tsp. black pepper
  • 1/8 tsp. cayenne or chipotle powder or 1/4 tsp. red pepper flakes
  • 1 cup of chickpeas
  • 1 cup of curly kale (about 1 stalk)


  • 1 Tbsp. tahini
  • 2 Tbsp. water
  • salt and black pepper to taste


  • Pre-heat oven to 400 degrees.
  • If using frozen peas, pour them into a bowl with room temp water to defrost while you prep remaining ingredients.
  • In a separate bowl, toss broccoli with 1-2 tsp olive oil, garlic powder, and 1/4 tsp. red pepper flakes. Lie out flat on a baking sheet, and bake for 10-15 minutes until bright green yet still slightly crisp. When done, remove to your bowl.

Read more HERE.

About the Author

Maria graduated summa cum laude from Fordham University, studied holistic nutrition at The Institute for Integrative Nutrition and plant-based cooking at The Natural Gourmet Institute. She lives and works in New York City, yet thanks to the internet, is able to coach clients all over the world, from South Africa to Switzerland, Canada to California.