With the rise in veganism, more people are getting interested in plant-based diets that are not only good for you but also for the planet. Of all the fears that people have when conceiving of a vegan lifestyle, protein is probably the most prevalent. It’s a misconception that plant-based diets lack protein, and that’s far from true; in fact, there are so many good plant-based protein sources, which is amazing! This article, however, looks at some of the best plant-based protein sources that will allow a vegan to get enough protein yet remain very diverse and balanced.
Understanding Protein and Its Importance
Before looking at our protein sources, it helps to know how our bodies use it. Amino acids are the building blocks of proteins. These are essential for the repair and growth of tissues, the manufacture of enzymes and hormones, and generally the support of immune function. While animal products are often regarded as the gold standard of protein, many plant-based foods offer high-quality protein to meet the body’s needs.
Key Plant-Based Protein Sources
1. Legumes
Lentils
Firstly, lentils stand out in the plant protein world due to their high protein content of approximately 18 grams per cooked cup, along with their high fiber, iron, and folate content. It’s easy for them to be added into soups, stews, salads, or blended into things like lentil hummus.
Chickpeas
Each cooked cup of chickpeas, or garbanzo beans, supplies about 15 grams of protein. They are versatile and can go into salads, hummus as an assortment, or be roasted to fancy a crunchy snack. In addition, chickpeas are a good source of fiber, supporting digestive health.
Beans
Beans are high in protein, coming out somewhere between 15 and 20 grams per cooked cup in different varieties, including black beans, kidney beans, and pinto beans. These are the kind of things that you would want packed with nutrients and can act as a hearty base for chili, tacos, and salads.
2. Quinoa
Superfood or not, quinoa is often labeled as such. Not only is this ancient grain gluten-free, it’s also a complete protein, and it contains all of the essential amino acids. Quinoa contains about 8 grams of protein per cooked cup, making it a fantastic grain to use as a base for bowls or salads, as a side dish, or as a breakfast grain.
3. Nuts and Seeds
Chia Seeds
While small, chia seeds are nutritional powerhouses, providing about 5 grams of protein per ounce. And they have omega-3 fatty acids and fiber as well. Or chia can be thrown into smoothies, oatmeal, or used to make chia pudding to get yourself a protein-packed snack.
Hemp Seeds
Hemp seeds have nearly as much protein as soybeans. Each 3 tablespoons (30 grams) of hemp seeds approximately contains 10 grams of protein. Hemp seeds are also a source of good fats. They have a nice nutty flavor and can be sprinkled over the top of salads, smoothies, blended into nut butter, etc.
Almonds
One of the most popular nuts is almonds for their high protein content: an ounce of almonds provides you with about 6 grams of protein. Almond flour can be a great gluten-free alternative, and they are great snacks too.
4. Tofu and Tempeh
Tofu and tempeh are both soy-based foods, providing ample amounts of protein. One cup of firm tofu contains about 20 grams of protein and is versatile in the kitchen: stir-fries to scrambles. On the other hand, tempeh has been fermented and gets a higher protein content of about 31 grams per cup, including probiotics helpful in gut health. It also has a robust, nutty flavor and can be grilled, sautéed, or used in sandwiches.
5. Seitan
With 25 grams of protein per 3.5 ounces, seitan, or wheat meat, is meaty sandwich stuffing. It’s gluten-made, has a chewy texture similar to that of meat, and is reliable for an enormous choice of dishes, particularly for those preferring a meat substitution.
6. Nutritional Yeast
In fact, the protein is incredible—almost 14 grams per ounce when it comes to nutritional yeast. It is off-white in color, has a cheesy flavor, and is also fortified with B vitamins, including B12, which is particularly important for vegans.
7. Green Peas
Green peas are often discouraged, my friends, because they have about 9 grams of protein per cooked cup but are either fresh or frozen. Adding a pop of color and nutrition, they can make pasta dishes, soups, and salads taste good and boost protein.
Conclusion
Isn’t it an exciting culinary journey to meet protein needs on a vegan diet, and furthermore, not only is it achievable, but it can be. Vegans have plenty of options when it comes to meals with various legumes, grains, seeds, nuts, and soy products that will keep them nourished. By combining different types of these top plant-based protein sources, your diet will eventually be more balanced with different flavors and textures. As you move on to try out these options, do make sure you alternate the different protein sources during the day so that you are getting all the amino acids, and do enjoy the diversity in the world of vegan cuisine.
