18 Sources of Plant Protein You’ll Love

Sources of Plant Protein

Looking for good sources of plant protein? You’re lucky! In this blog post, we’ll look at 10 vegetarian protein sources you’ll love. These foods are healthy, delicious, and provide your body with all the nutrients it needs to stay strong and healthy. So whether you’re a full-time vegetarian or just looking for healthier meal options, read on for some great ideas!

What is vegetable protein and what is it for?

Plant protein is a type of protein found in plant-based foods, such as legumes , grains, and greens.

Unlike other types of protein, plant protein does not contain all of the essential amino acids that the body needs to function properly. However, it is possible to obtain all the essential amino acids from a vegetarian or vegan diet by combining several plant-based foods to complete the protein.

Plant protein also has a healthier nutritional profile than other protein sources, as it is usually free of saturated fat and cholesterol. Additionally, plant protein is usually cheaper and easier to prepare than other protein sources.

How good is vegan protein?

Although vegan protein does not contain all of the essential amino acids that the body needs to function properly, a good amount of protein can be obtained from a vegan diet by combining several types of plant proteins.

For example, combining beans with rice is a good strategy to obtain complete proteins from plant sources.

What are the best plant proteins?

Plant protein is a very healthy source of protein. There are many different types of plant protein, as there are so many varieties of plants. Some plant proteins have more nutrients than others, depending on the amount of protein they contain and their amino acid profile.

For example, soy protein is one of the most complete plant proteins, containing all essential amino acids. Other good plant proteins are quinoa, buckwheat, and brown rice protein.

All of these options are very healthy and can help meet your daily protein requirements. Let’s take a closer look at the best sources of plant protein.

Foods rich in vegetable protein

Beans

Beans and legumes are a very popular source of plant protein. Their high protein content allows people to stay fuller for longer, and they are very versatile when it comes to cooking.

Additionally, the protein in beans also helps build and maintain strong muscles. Beans are also a good source of dietary fiber, which makes them beneficial for intestinal transit. Finally, beans contain numerous essential nutrients, such as vitamins and minerals, that will help keep you healthy. One cup of kidney beans contains 15 grams of protein.

Chickpeas

Chickpeas are a main ingredient in many cuisines as they are versatile, nutritious and tasty. Additionally, chickpeas are a good source of plant protein, making them ideal for vegetarians and vegans.

The protein in chickpeas helps build and maintain strong muscles, helps regulate metabolism, and is also needed to produce hormones and enzymes. Chickpeas are also rich in fiber, iron, calcium, phosphorus and vitamin B6. They are a very healthy food that can be enjoyed in many ways. They can be added to soups, salads and stews , as well as recipes such as hummus .

One cup of chickpeas contains 15 grams of plant protein.

Lentils

Do you want to increase your protein, but don’t like meat? Lentils are a good source of plant protein. Like other grains and beans, lentils contain many of the essential amino acids needed by the human body. A good combination you could try would be lentils and rice for complete protein.

Lentils are also low in fat and cholesterol free, making them a healthy meal for anyone. The protein in lentils is easy to digest, making it ideal for those with digestive or stomach problems. In fact, lentils are considered a medicinal food in many cultures due to their health benefits.

One cup of cooked lentils contains 18 grams of protein, as well as fiber, iron, folate and potassium.

Broccoli

Broccoli is a good source of plant-based protein. It also has more protein than most other vegetables. However, because broccoli is almost 90% water, a typical serving is relatively low in protein compared to other foods.

However, broccoli also contains other important nutrients, such as vitamins A, C, and K, as well as calcium and fiber. Therefore, eating broccoli regularly helps you get proper nutrition.

One cup of chopped broccoli contains about 3 grams of protein.

Asparagus

Asparagus is a good source of protein for vegetarians and vegans, and is also rich in nutrients. Asparagus can be found in most supermarkets. It can be cooked in a variety of ways, including boiled, steamed, grilled or fried. These vegetables are a versatile ingredient that can be added to a variety of dishes.

Asparagus is a rich source of vitamin K and a good source of folic acid and riboflavin. It also contains some magnesium, phosphorus and vitamin A.

One cup of asparagus has 3 grams of protein.

Peas

Green peas are a type of legume that is commonly eaten around the world. Not only are they delicious, but they are also a great source of plant protein.

In fact, one cup of cooked peas contains about 8 grams of protein. That’s more than double the amount found in a cup of rice. For vegetarians and vegans, peas can be a great way to get the protein they need.

So the next time you’re looking for a protein-packed side dish, consider adding some peas to your meal.

Walnuts

Nuts are a good source of plant protein as they contain a high percentage of protein compared to other plant foods.

Additionally, walnuts are rich in essential nutrients, such as iron, calcium, and omega-3 fatty acids. The plant protein in walnuts also helps maintain a healthy heart and reduce the risk of chronic diseases, such as diabetes and cancer of the digestive system ( 1 ).

Nut butter

Nut butters are an excellent source of plant-based protein. They are also a good source of healthy fats, vitamins E and B and minerals such as magnesium, potassium and zinc.

Nut butters are a versatile spread that can be used in sweet or savory dishes. They are perfect for spreading on toast or adding to smoothies . You can also use them as a vegan substitute for butter in recipes.

Nut butters are a healthy and delicious way to add more plant-based protein to your diet. Two tablespoons of peanut butter , for example, contain 7 grams of protein.

Seeds

Some of the best examples of seeds rich in plant protein are chia, flax, and hemp. Chia, in particular, is an excellent source of plant protein, containing more protein than most other seeds. Additionally, chia is rich in omega-3s, making it ideal for heart health.

Flax is also a good source of plant protein, and its seeds are particularly rich in lignan, an antioxidant that may help protect against cancer ( 2 ). Hemp seeds are also a good source of plant protein as they contain all the essential amino acids needed by the body.

Just 3 tablespoons of hemp seeds , for example, contain almost 10 grams of protein.

Soy milk

The protein in soy milk is a great alternative for people who are lactose intolerant or follow a plant-based diet.

It is a good source of protein for those people who do not consume animal protein. Vegan protein has become very popular in recent years due to its health benefits. One study indicated that plant protein may help reduce the risk of heart disease ( 3 ). It has also been linked to a lower risk of certain types of cancer ( 4 ).

One cup of soy milk has 6 grams of protein.

Tofu

Tofu is an excellent source of plant-based protein. Tofu is made from soybeans, which is a protein-rich legume.

Additionally, tofu is also rich in other important nutrients, such as iron and calcium. So if you’re looking for a plant-based protein to include in your diet, tofu is certainly a great option.

One slice of tofu provides approximately 6 grams of protein, which represents a good percentage of the protein needed in a daily diet.

Edamame

Edamame is a type of vegetable known for its high protein content. In fact, edamame contains all 9 essential amino acids, and is considered a complete protein. This makes it an ideal food for vegetarians and vegans looking for a way to get their protein intake.

Edamame is also a good source of fiber and essential vitamins and minerals. It can be eaten as a snack or used as an ingredient in a variety of recipes. Whether you’re looking for a healthy snack or a way to add more protein to your diet, edamame is a great option.

One cup of edamame has 13 grams of complete protein.

Tempeh

Tempeh is a food that originated in Indonesia and has become popular around the world for its flavor and health benefits. Tempeh is made from plant protein, primarily soy, and is fermented to give it its characteristic smoky flavor.

It is high in protein, making it perfect for vegetarians or vegans. It is also rich in B vitamins, minerals and other essential nutrients. Plus, tempeh has a low glycemic index, meaning it doesn’t cause blood sugar spikes.

For all these reasons, tempeh has become a popular choice for people looking for a healthier diet.

One cup of tempeh provides 33 grams of plant-based protein.

Potatoes

Protein in potatoes? Yeah! Although potatoes are not known for their high protein content, this popular root vegetable actually has a good amount of protein in each serving.

Potato is one of the most versatile plant proteins. It can be cooked in many different ways and can be used in a wide variety of recipes. It is nutritious, tasty and relatively cheap

Roasted, fried or boiled potatoes are popular around the world, but they can also be cooked in more creative ways. For example, they can be used to make gnocchi, puree or chips. They can also be added to soups and salads or used as the main ingredient in dishes such as patatas bravas or potato bowls. In short, the potato is an extremely versatile food that adapts to your tastes.

In fact, one medium cooked potato contains over 3 grams of plant protein, which is pretty impressive. So if you’re looking for a vegetarian/vegan source of protein, don’t forget potatoes!

Whole grains

Whole grains that contain plant protein include foods such as wheat germ, amaranth, oats , and buckwheat.

These grains are rich in essential nutrients, such as vitamins, minerals, fiber and antioxidants. Additionally, whole grains are a good source of protein for all people, providing a variety of nutrients essential for overall health.

For example, one cup of raw wheat germ contains 27 grams of protein.

Quinoa

Quinoa protein is a plant protein found in the quinoa grain. Quinoa is a plant from the grass family that is mainly grown in the central and southern Andes.

Quinoa protein is high in essential amino acids, making it ideal for vegetarians and vegans. It is also high in fiber, vitamins and minerals.

Quinoa protein can be found in powder, grain, or flour form. It can be used to make a variety of dishes, from soups and salads to desserts and cakes. Quinoa protein can also be added to smoothies and juices to increase the protein content.

One cup of cooked quinoa contains 8 grams of protein.

Nutritional yeast

The protein in nutritional yeast contains all of the essential amino acids the body needs to function properly, which is why it is considered a complete protein. Nutritional yeast is found in grain, powder, or flake form. It can also be found in capsules, but these are not as common.

Nutritional yeast is a food additive made from a single-celled organism, Saccharomyces Cerevisiae (a type of fungus), that is grown in molasses and then harvested, washed, and heat-dried to “deactivate” it. Because it is inactive, it does not foam or rise like baking yeast does, so it does not have leavening ability.

Each teaspoon of nutritional yeast contains 3 grams of protein.

Seitan

Seitan, also known as “wheat meat,” is a popular protein source for vegetarians and vegans. Unlike other plant-based protein sources, seitan has a chewy, meat-like texture that makes it a versatile ingredient in many recipes.

Seitan is made from wheat gluten, which is the protein portion of wheat flour. To make seitan, you first soak wheat flour in water to form a dough. The dough is then kneaded to form gluten strands, which are then rinsed and cooked in broth.

Seitan can be seasoned with various seasonings, making it a versatile ingredient in many different dishes. In addition to its protein content, seitan is also a good source of iron and calcium.

Four ounces (or half a cup) of seitan contains 18 grams of protein.

Which is better protein of animal or vegetable origin?

Protein is an important macronutrient that the body needs to function properly. There are animal-based proteins and plant-based proteins, but which is better?

Animal protein is found in meat, fish, eggs and milk. Plant-based protein is found in beans, nuts, seeds, and some vegetables.

Both proteins are necessary for a healthy diet, but plant-based protein has some advantages over animal-based protein.

In general, plant-based protein is lower in saturated fat and cholesterol, making it healthier for the heart. It is also less likely to transmit diseases through animals. Additionally, plant protein contains fiber and antioxidants that help promote health. Lastly, plant protein is more beneficial for environmental protection .

Conclusion

So, if you’re looking for good sources of plant-based protein, these are some of my favorites. What are your favorite plant-based proteins? How do you plan to incorporate them more frequently into your diet?

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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