Plant-based foods are not just nutritious and planet-friendly, they can be flavourful and satisfying too, and you are not just limited to salads. With an abundance of options to choose from, it is easy to find options that fit your dietary needs. Check out these 25 plant-based options that can enhance your meals at the dining halls. Choose a few options to start, mix and match with options you are used to having around the dining halls, and enjoy.
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1. Apples
You might have heard of the saying, “an apple a day keeps the doctor away”. Truly, apples contain dietary fibres, minerals and vitamins such as potassium, calcium, magnesium, vitamins C, E, and B6 that support growth, bone health and immunity.
Recommendation: Can be found at fruit stands and enjoy them as a quick snack between or along with meals. Did you know that you can take up to two fruits to go when you visit the dining halls?
2. Extra firm tofu
Not getting enough protein? Did you know that tofu has 21 g of protein per ½ cup? Tofu is protein, calcium, manganese, copper, and selenium rich. It can be enjoyed in various plant-based recipes, absorbing all the flavours with its ability to adhere to sauces, especially when crumbled.
Recommendation: Can be enjoyed as part of your meal in baked, grilled, and stir-fried varieties at the dining halls.
3. Brown rice
Brown rice has an excellent source of dietary fibre, protein, and micronutrients such as selenium, magnesium and manganese, supporting health and aiding in disease prevention.
Recommendation: Gives a chewy bite and is a filling choice for your plate. Can be used to build bowls and you can find them at self-serve bars!
4. Avocados
Nutritionally-dense with high amounts of healthy fats and fibre, avocados contribute to 21% lower risk of cardiac diseases when two or more servings are consumed per week.
Recommendation: Can contribute to your fruit and vegetable intake in a meal with a creamy and buttery taste. Find it in select dishes like avocado toast, guac and chips, bowls, and also at the self-serve sauce bar!
5. Quinoa
Another grain-based and complete protein food, quinoa is a great source of manganese, phosphorus, magnesium, folate and thiamin, contributing to our overall health. Quinoa is also naturally gluten-free, which is excellent for gluten intolerant individuals.
Recommendation: Has a fluffy, nutty flavour, and light golden colour, making it a great protein-packed base for any meal. Can be found at the self-serve bars!
6. Edamame beans
Another soy-based food, edamame beans are packed with protein made up of essential amino acids that our body cannot produce on its own, polyunsaturated fats, and isoflavones. They are a complete protein source with a whopping 23 g of protein per 1 cup!
Recommendation: A mild nutty taste that is nutritious and compliments dishes or as a snack. Can be added to bowls or as a side dish and are found at stations or at the self-serve bars!
7. Chickpeas
Chickpeas are high in protein (at 15 g per 1 cup), vitamins and minerals, low in saturated fats, and an excellent high fibre choice. The resistant starch in them can also help to regulate blood sugars.
Recommendation: Soft and hearty, chickpeas make meals more satisfying and tasty. Can be found in bowls, curries, stews, and at the self-serve salad bars!
8. Sweet potatoes
Rich in fibre, potassium, vitamins, and minerals, sweet potatoes are a great nutritious option. Some health benefits include maintaining cardiovascular health, improving neurological and memory capacity, and anti-inflammatory properties due to its high anthocyanin content.
Recommendation: Sweet potatoes are naturally sweet and have a soft, creamy texture. Can be found at the self-serve bars and added to bowls or as a side!
9. Pears
Pears contain dietary fibre, a good source of vitamin C, A and potassium, and improves gut health. Additionally, they are more shelf stable than some fruits.
Recommendation: Can find pears at the fruit stands and enjoy them as a sweet and crunchy snack between or along with meals!
10. Broccoli
A rich source of fibre, vitamins A, C, K, calcium, potassium, iron, and antioxidants is essential for a nutritious diet. Broccoli provides such nutrients, promoting anti-inflammatory properties, helps to lower cholesterol and more.
Recommendation: A vibrant green vegetable with crisp flavour and is very nourishing. Can be found in bowls and self-serve bars. Add to your salad for some extra crunch!
11. Carrots
An eating pattern with carrots provides beneficial compounds like vitamins A, B, C, phosphorus, magnesium, iron, carotenoids, and polyphenols, supporting healthy eyes, skin, and immune function. Rather than just green veggies, it is beneficial to add orange-coloured veggies to your meals to ensure you are getting enough vitamins to support your health.
Recommendation: Have a naturally sweet taste and a crisp crunch. Enjoy in salads or in a bowl. They can be found in bowls, stir-fry bar and self-serve bars!
12. Oranges
Citrus fruits are rich in vitamin C, antioxidants, and vitamins. A sufficient intake of such fruits provide anti-inflammatory properties and lowers risk of cardiovascular diseases and cancer.
Recommendation: Can find oranges at the fruit stands and enjoy them as a quick snack between or along with meals.
13. Asparagus
Asparagus is a great source of dietary fibre as well as fructans, which are associated with immunoregulation and antioxidant activity. The root by-products of the asparagus spears were considered as waste, but it has gained interest in sustainable agriculture use!
Recommendation: Asparagus have a tender texture and mild flavour. Found at self-serve bars. Can be steamed, tossed into stir-fry or roasted, making them an easy way to add greens to your plate!
14. Brussel Sprouts
Brussel sprouts are rich in fibre, vitamins C, K, magnesium, manganese, iron, and phytochemicals and antioxidants beneficial for the digestive, cardiovascular and skeletal system. They are also high in protein too with 4 g in just 1 cup!
Recommendation: Brussel sprouts have a mellow, slightly nutty, and sweet flavour. Add as a high fibre and protein side to your plate and bowls!
15. Oats
Not only as a breakfast item, oats promote many health benefits through a key type of dietary fibre compound called beta-glucan such as improving gut microbiota. Additionally, oats help to reduce cardiovascular diseases, type 2 diabetes, and some cancers.
Recommendation: A warm, chewy and hearty option. Enjoy overnight oats, oatmeal, oat muffins or oatmeal cookies!
16. Potatoes
Potatoes are starchy vegetables that can be enjoyed with a variety of cooking methods: baked, boiled, fried or mashed. Many of those methods still provide great nutrition. Potatoes are good sources of dietary fibre, vitamins, and minerals.
Recommendation: Potatoes are golden, fluffy, and have a mild flavour, but are very versatile in many dishes. Try adding to your plate from the self-serve bars or enjoy as a side of fries to your meal!
17. Corn
An insoluble fibre and prebiotic-containing vegetable like corn improves digestion, contains important micronutrients, and reduces the risk of chronic diseases. They are also naturally gluten-free!
Recommendation: A sweet and juicy vegetable that makes a great addition to plates. Find it in the self-serve bars and stations. Add them to your meals as a starchy vegetable option, or as a side!
18. Peas
Peas are rich in vitamins C, E, zinc, phytonutrients, antioxidants, which support eye and heart health. Whether having green, snow or snap peas, they all are beneficial to a healthy eating pattern. Did you know that 1 cup of green peas provides 9 g of protein?
Recommendation: Peas are vibrant green, tender, and are naturally sweet. They are a great addition to bowls and stir-fries!
19. Beets
Beets are a fantastic starchy vegetable option to add in your diet as they are high in antioxidants, vitamins, and phytonutrients, which can help prevent chronic diseases and cancer.
Recommendation: Enjoy them as a colourful, sweet, nutrient-packed starchy vegetable side to your plate!
20. Bok Choy
As a vegetable native to China, bok choy is a very nutritious option as it contains vitamins, minerals, antioxidants, and can promote heart and bone health.
Recommendation: Bok Choy has crisp white stems and tender green leaves that deliver a refreshing crunch and slightly sweet flavour. Found in bowls.
21. Lentils
Lentils are dietary fibre-rich, which induces satiety and can aid in slowing the release of sugar into the bloodstream. They pack a punch of protein as well with 19 g for just 1 cup!
Recommendation: Lentils have a mild and slightly nutty flavour, but are soft when cooked. Can be found in soups and salads!
22. Cucumbers
Cucumbers are 95% water, aiding in hydration as well as skin and digestion health. Additionally, they contain antioxidants, manage diabetes, and reduce risk of cancer.
Recommendation: Can be enjoyed as a refreshing addition in a salad, sandwich or as a snack!
23. Tomatoes
A tomato-rich diet helps to reduce cardiovascular diseases. They also provide phytonutrients, potassium, iron, folate, beta-carotene and vitamin C, for instance. They can be consumed raw or cooked, both retaining their nutritional value.
Recommendation: Tomatoes are juicy and have a burst of tangy-sweet flavour. Can be added in sandwiches, on top of tacos with pico de gallo, or in a tomato sauce for pasta!
24. Squash
Squash is a great source of fibre, potassium, and vitamin A, that can help manage high blood pressure, prevent asthma, as well as improve skin and hair.
Recommendation: Can be enjoyed at the hot sides bars at dining halls as a nutritious starchy vegetable addition.
25. Beans
Beans are great sources of protein, vitamins, minerals and complex carbohydrates. They are nutrient-dense and come in various types such as pinto, lima, black and green. Black and pinto beans, for example, contain 16 g of protein in 1 cup, which is about the size of a medium fist.
Recommendation: Rich in colour, hearty in texture and have a mild taste, beans are versatile to any dish. Can be enjoyed in salads, entrees, soups or as a side!
Takeaway
Plant-based foods can be both nourishing and delicious. Whether you are fully plant-based or just exploring, these 25 options can inspire your meal on the next dining hall visit. Full of vitamins, minerals, antioxidants, fibre, and protein, these choices offer a wide range of nutrients your body needs. Try filling a quarter of your plate with plant-based proteins and work toward making half your plate a colourful variety of fruits and vegetables! Find out more about how nourishing these plant-based proteins are.
