Plant-Based Sources Of Protein
Plant-Based Sources Of Protein
Written by Jenny Rose Edwards
Our immune system relies on protein to help make antibodies, which help us fight infections. It also helps regulate blood sugar, plays a part in metabolism, as well as energy function. All in all, protein is super important, and a vital part of a balanced diet.
It’s a common misconception that you can’t get your daily protein intake when not consuming meat - it’s much easier than you might think. Almost everyone could benefit from adding more plant-based proteins in their diet, whether you are eating meat or not!
Keep reading, for a list of some of the best plant-based proteins that can help you lose weight, fight disease, and maintain a healthy lifestyle.
Tofu
Tofu is derived from soya, and contains all 9 essential amino acids - making it a great source of protein. A 100-gram serving of tofu offers 8 grams of protein.
Recipes: Tofu Miso Noodle Soup and Buffalo Tofu Wings
Nuts
Not only are nuts great sources of fats, and fiber, but most of them are also good sources of protein. Peanuts, almonds, and pistachios are some of the most nutritious nuts. A 100-gram serving of mixed nuts offers 20 grams of protein.
Recipes: Creamy Pecan Butter and Toasted Spiced Walnuts
Tempeh
Tempeh is made from fermented soybeans, and tastes quite nutty when cooked. It’s a popular meat replacement, mainly because it can mimic the texture of meat, take on flavors, and it’s nutritious, too. A 100-gram serving of tempeh offers 19 grams of protein.
Recipes: Easy BBQ Tempeh and Shakshuka-Style Tempeh
Edamame
Edamame contain all 9 essential amino acids, as well as a range of vitamins and minerals. A 100-gram serving of edamame offers 11 grams of protein.
Recipes: Edamame Sesame Quinoa Salad and Sweet Chili Edamame
Lentils
Lentils are packed with iron, potassium, phosphorous, zinc, and more. They’re a great ingredient for bulking up dishes, and are a cheap source of protein. A 100-gram serving of lentils offers 9 grams of protein.
Recipes: Lentil Stew and Lentil Sliders
Hemp Seed
Hemp seeds are from the same species as cannabis, but unlike cannabis, only contain trace amounts of THC. They are nutritious, and rich in minerals, protein and fats. Three tablespoons of hemp seeds offers 10 grams of protein.
Recipes: Banana + Berry Hemp Seed Pudding and Creamy Cauliflower Hemp Alfredo Sauce
Seitan
Seitan is also known as ‘wheat gluten’ or ‘wheat protein’. It is commonly used as a vegetarian alternative to meat, due to its similar texture and versatility. It is one of the only meat substitutes that is free of soy, and fortunately, it’s high in protein, too. A 100-gram serving of seitan offers 75 grams of protein.
Recipes: Seitan Tikka Masala and Lentil Salisbury Steak
Vegetables
There are various vegetables that are surprisingly high in protein. The recommended amount you should get per day is 0.8 grams of protein per kilogram of body weight. With that in mind, having a diet rich in vegetables like spinach, alfafa sprouts and broccoli, should give you a healthy protein intake. A 100-gram serving of broccoli offers 2.8 grams of protein.
Recipes: Broccoli Pesto Noodle Bowl and Spinach and Artichoke Dip
Chickpeas
Chickpeas are a versatile legume, and most commonly used to make hummus. They’re high in protein, have various health benefits, and can be used to create meat replacements, like in loafs, or vegetable burgers. A 100-gram serving of chickpeas offers 19 grams of protein.
Recipes: 1-Pot Chickpea Shakshuka and Tahini Chickpea Salad