Plant-based eating focuses on vegetables, fruits, whole grains, legumes, seeds and nuts. And you don’t have to give up protein — many plant foods make tasty alternatives to meat.

Lentils have a size and texture that make them a good substitute for ground beef. Replace 1 pound of ground meat with 2 cups of cooked, drained lentils. Adding vegetarian “beef” crumbles also helps.

To replace chicken, try using chickpeas, as they mimic the color and chewiness of poultry. Use an equal amount of cooked chickpeas for cooked or raw chicken.

LENTIL MEATLESS LOAF

By Hawaiian Electric Co.

• 1 tablespoon vegetable oil
• 1/2 cup chopped onions
• 1 cup chopped mushrooms
• 1/2 cup chopped celery
• 2 teaspoons Worcestershire sauce
• 2 cups plus 2 tablespoons water, divided
• 1 cube vegetable stock
• 3/4 cup dried brown lentils
• 1 (12-ounce) package frozen meatless “beef” crumbles, thawed (found in health food stores)
• 1 tablespoon ground flaxseed
• 1/4 cup ketchup
• 1 tablespoon of Italian seasoning
• 1/2 cup bread crumbs
• 1 teaspoon sea salt
• 1 teaspoon pepper
• 1/2 cup prepared barbecue sauce (optional)

Heat oven to 350 degrees. Lightly grease loaf pan.

In a pan on medium-high, heat oil. Add onions, mushrooms, celery and Worcestershire sauce. Stir constantly until vegetables are soft and translucent, about 5 minutes.

Reduce heat to medium. Add 2 cups water and vegetable stock cube. Stir to dissolve bouillon.

Add lentils. Cover and simmer 20 minutes, or until lentils are tender.

Uncover; add beef crumbles. Mix well; simmer another 5 minutes. Remove from heat and let cool 5 minutes. Most of the water should be absorbed; if not, drain in a colander.

In a small bowl, combine flaxseed and 2 tablespoons water; mix well. It will thicken into a gel.

In a mixing bowl, combine cooled crumble mixture, ketchup, Italian seasoning, bread crumbs, flax gel, salt and pepper. Mix well, then form into a loaf and place in prepared pan. Top with BBQ sauce, if using. Bake 20 minutes. Serves 6.

Approximate nutritional information, per serving: 350 calories, 11 g total fat, 1.5 g saturated fat, no cholesterol, 1,000 mg sodium, 40 g carbohydrate, 3 g fiber, 8 g sugar, 32 g protein.

CHICKPEA CHICKEN CUTLETS

By Hawaiian Electric Co.

• 1 cup chickpeas, cooked
• 2 tablespoons extra-virgin olive oil, plus more for pan-frying
• 1/2 cup panko (Japanese bread crumbs)
• 1/4 cup vegetable broth
• 2 tablespoons soy sauce
• 2 garlic cloves, minced
• 1/2 teaspoon lemon zest, finely grated
• 1/2 teaspoon dried parsley flakes
• 1/2 teaspoon dried paprika
• 1/4 teaspoon dried rubbed sage

In a mixing bowl, mash chickpeas and olive oil. Add remaining ingredients; knead about 3 minutes.

Divide dough into 4 equal pieces. Knead each piece a few moments, then flatten and stretch it into a 6-by-4-inch rectangular cutlet.

Add more oil to a large nonstick skillet over medium heat. Place cutlets in skillet and pan-fry 6 to 7 minutes per side, adding more oil if needed. Cutlets are ready when lightly brown and firm. Serves 4.

Approximate nutritional information, per serving (using 1/4 cup oil for frying): 280 calories, 21 g total fat, 3 g saturated fat, no cholesterol, 500 mg sodium, 17 g carbohydrate, 3 g fiber, 2 g sugar, 5 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.