Only eggs and meat can give you protein! This is something I used to say in my childhood whenever my mother gave me Chapati made with wheat flour and mixed beans. In turn, my mother would reply that these also give protein, and I used to frown.
Some years later, when I started exploring plant-based diets and meals, I realized she was actually right. In this blog post, you will learn about 12 plant-based protein sources that you must include in your meals to have a healthier plant-based journey.
What is Plant-Based Protein?
Protein is present in every part of our body. We need protein to build and repair our muscles, to strengthen our bones, and to improve our immunity.
There are 2 protein sources in nature. First is the traditional one. Yes, you guessed right. It’s from an animal source. You can eat meat or drink milk, or have boiled eggs if you want an animal-based protein.
Besides animals, we also get protein from plants. The protein that we get from plants is called plant-based protein. You can get it from nuts, beans, and lentils.
Advantages of Plant-Based Protein
Full of antioxidants: Plant-based proteins are full of antioxidants, which prevent inflammation and shield our bodies against diseases. Besides, they also improve our immunity.
Improve gut health: Plant proteins come with a whole lot of fiber. These fibers maintain our gut health. Fibers give us the feeling of fullness, which helps in maintaining weight. They lower our cholesterol level and help in digestion as well.
Reduces the risk of chronic diseases: Having plant-based protein sources keeps you miles away from getting chronic diseases like heart disease, diabetes, and certain cancers.
Budget-friendly: Plant-based protein sources are more budget-friendly. But highly processed foods may cost you a few extra pennies than the animal protein sources.
Eco-friendly: Plant-based sources of protein are more environmentally friendly. Greenhouse gas emissions are significantly lower than the gases emitted during the production of animal-based food.
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12 best plant-based protein sources
- Seitan
Seitan is a vegan protein source primarily made of wheat gluten. There are 25 g of protein in every 3.5 ounces of seitan. You can buy it or you can make it at home.
The process involves first kneading the dough and then washing off the starch. If you are making it at home, then you can give it different shapes.
You can stir-fry seitan, or you can add it to your curries or tacos. Since it contains a high gluten content, people with gluten sensitivity should avoid it.
- Tofu and
Tofu, tempeh, and edamame are all soy products.
Tofu is a curd made from soy milk. 3 Ounces of tofu contain 9 g of protein. You can have fried tofu or bake it, or BBQ it for your meal.
Tempeh
Tempeh is made from fermented soybeans. Every 3 ounces of tempeh contains 17 g of protein. Replace your regular chicken burger with a tempeh burger, or you can just grill it with some other veggies.
Edamame
Edamame are green soybeans. They are available in grocery stores in pod form or frozen. Every 3 ounces of edamame contains 10 g of protein. You can add them to your salads or roast them and have them as a snack.
- Lentils
Lentils are small in size and round in shape. They come in different colors like red, green, and black. There are 18 g of protein in 1 cup of cooked lentils.
Lentils have a low glycemic index, which is good for maintaining your blood glucose level. They help in lowering cholesterol and improve your heart health.
You can add lentils to soups, or you can add them to your pasta, or you can add them to curry.
- Beans
A square-shaped white colored bowl containing black eyed bean curry.
There are different varieties of beans to choose from, like kidney beans, black beans, and pinto beans. One cup of almost any cooked bean provides 15 g of protein.
Beans are full of fiber, making them good for digestion. You can couple beans with rice or just add them to your pasta and curries. They are a good addition to salads.
- Chickpeas
Chickpeas are a golden source of protein. One half-cooked cup of chickpeas provides 7.5 g of protein.
You can enjoy chickpeas in various tasty ways. You can boil them and then add them to your salads. You can roast them for a snack. Or you can make hummus with chickpeas.
- Hemp seeds
You must have seen hemp hearts in the grocery stores. Hemp hearts are the shelled form of hemp seeds. Hemp seeds are green in color and have a mild nutty taste. 3 spoonfuls or 30 g of hemp seeds give 9 g of protein.
They are a good source of magnesium and zinc. They boost our immune system and nerve health.
You can add hemp seeds to your oatmeal or to yogurt. Or you can sprinkle them on your salads and smoothies.
- Spirulina
Spirulina is a blue-green algae. 2 tablespoons of it provide 8 g of protein. It is not only rich in protein but it also contains other essential nutrients like vitamins, manganese, magnesium and iron.
Spirulina helps in improving our immune health and heart health. You can add spirulina to your juices or to your smoothies or to your salads too.
- Quinoa
Quinoa belongs to the whole grain family. 1 cup of cooked quinoa gives us 8 g of protein. It is also packed with fiber, phosphorus, magnesium, and iron.
If you want to replace rice, then quinoa is the best alternative for it. You can add quinoa to your salads as a dressing or have it as a main course. You can have quinoa with milk for breakfast, like cereals.
- Oats
Oats are not only a great source for carbohydrates but they also make a good way to get protein. A half cup of oats gives 5 g of protein.
You can add them in your diet in the form of overnight oats or you can sprinkle oats in yogurt. You can also add them to your cookies or smoothies.
- Wild rice
Wild rice is rice with bran. In white rice bran is removed. There are 4 g of protein in 100 g of cooked wild rice.
In addition to protein, it contains some other essential nutrients like fiber, vitamins, and minerals. Wild rice is not only good for heart health but it can also lower your risk of type-2 diabetes.
You can have wild rice as a single dish or as a side dish with roasted or stir-fried veggies. Or you can make wild rice soup.
- Chia seeds
Chia seeds are tiny packets filled with protein. 2 tablespoons of chia seeds add 5g of protein to your diet. Besides protein, they are also a good way to get omega-3 fatty acids.
You can make chia pudding. Add it to your smoothies or lime water. You can add it as a topping to your salads. Or just sprinkle it in your yogurt or overnight oats.
- Nuts
Nuts come in different varieties. You can opt for almonds, hazelnuts, cashew nuts, pistachios, and walnuts. A half cup of nuts gives 5–6 g of protein. For instance, almonds can give 6g of protein.
Nuts also contain calcium, phosphorus, magnesium, vitamin B, and Vitamin E. Nuts contain unsaturated fats and help you to lower your cholesterol levels.
You can take nuts in the form of snacks. You can sprinkle them on your desserts as toppings. You can add them to your salads as well.
Tips For Eating Plant-Based Proteins
- Make your vegan grocery versatile. Add different kinds of veggies and beans to your cart.
- Try combining nuts and seeds. This nutrient-dense combination will be a good protein source.
- You can swap your sandwich batter with nut butters.
- Use Soy-milk. Soy provides a complete source of protein.
- You can have plant-based milk with added calcium and vitamin D.
Final Thoughts
Plant-based foods offer potential health benefits. Eating various plant-based foods can give you all kinds of proteins, like tofu, beans, nuts, seeds, lentils, quinoa, and many more.
This blog post is for informational purposes only. You should consult your physician if you are having a medical emergency.
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