Introduction – Finding affordable and nutritious sources of protein is essential for a healthy diet. Here are some fantastic options that are both budget-friendly and versatile, perfect for incorporating into everyday meals.
1. Lentils. Inexpensive and packed with nutrition, lentils are a staple in many cultures globally. These versatile legumes can be used in a variety of dishes, from hearty stews and soups to fresh salads. Traditional Indian recipes often feature dals, while French and Spanish cookbooks might showcase dishes like sausage and lentils. Christine Ju, director of nutrition at the Capital Area Food Bank in Washington, D.C., notes that “beans or lentils [are] going to still provide you with the protein you need.” Additionally, lentils are high in fiber, making them a healthier alternative to animal proteins.
If you tend to experience gas after eating beans, you might be relieved to learn that lentils typically create less discomfort. Ardisson Korat suggests rinsing them before cooking to reduce gassiness. For some delicious lentil meals, check out this recipe for rice and lentils or a comforting lentil soup made in a slow cooker. For more ideas on how to utilize lentils, visit the Washington State Department of Agriculture’s site.
2. Beans. Chickpeas can be transformed into a delightful hummus, or you can freshen up a store-bought tub by adding lemon juice, spices, herbs, or diced tomatoes. Kidney beans and black beans make excellent additions or substitutes for ground beef in chili. According to Angel Planells, a registered dietitian in Seattle and spokesperson for the Academy of Nutrition and Dietetics, “the best combination for complete protein is beans and rice.” For tasty bean recipes, you can explore five favorites from various chefs or check the extensive collection of bean recipes available for download (including a unique recipe for red kidney bean brownies).
3. Tofu. Tofu, made from soybeans, might be bland on its own, but this neutral flavor allows it to absorb a wide range of spices and sauces, making it an excellent ingredient in various dishes. Available in different textures, from extra-firm to silken, each type caters to different preferences. Ju states that crumbling extra-firm tofu with taco seasoning and baking it for 25 minutes creates a delicious protein addition to salads. Soft or silken tofu, with its custard-like consistency, can enhance smoothies and soups. A popular method is to blend silken tofu into pasta sauce for added creaminess. You can discover more about Tofu with a few recipes here, and AARP Members can explore Pamela Anderson’s Buddha Bowls featuring Crispy Sesame Tofu.
4. Canned fish. Canned fish has recently gained recognition as a gourmet ingredient, thanks to its sophisticated packaging. However, you don’t have to splurge on expensive brands to enjoy high-quality protein. Ju points out that canned proteins like tuna, salmon, and sardines typically contain over 20 grams of protein per serving and are incredibly versatile. You can mix them with lemon juice and plain Greek yogurt for a tasty dip, toss them into salads, or sauté with veggies and serve over brown rice. For innovative recipes using canned fish, North Dakota State University Extension offers some great ideas here.
5. Eggs. Although egg prices rose sharply last year, there are currently better deals available. Ju shares that during her nutrition training, eggs were taught to be the exemplar of a perfect protein due to their bioavailability and balanced amino acid composition. Eggs provide essential amino acids required for optimal bodily function. For delicious egg-based dishes like frittatas and omelets, Arkansas State University has great recipes.
6. Grains. Although often overlooked as a source of protein, grains can contribute significantly to your protein intake. A bowl of oatmeal in the morning or a quinoa salad at lunch can provide substantial protein. Ju points out that half a cup of uncooked oats contains more than 5 grams of protein. Some grains, like farro, quinoa, and millet, have a higher protein content than others, but all grains contribute to your overall protein needs.
Conclusion – By incorporating these affordable protein sources into your meals, you can enjoy delicious and nutritious dishes without breaking the bank. Explore various recipes and prepare to elevate your culinary experience while maintaining a balanced diet.
