10 Great Plant-Based Protein Sources and Recipes

10 Great Plant-Based Protein Sources and Recipes

Many people are taught from a young age that animals are the primary source of protein for the human diet. We’re seeing a new era of nutrition focussing on plant-based diets and alternative protein sources. Here are our top picks at gaining your plant-based protein sources and the best way to incorporate them into your diet.

 

Lentils 

    • Lentils are an excellent source of protein with 18 grams per cup. They’re also filled with fiber, iron, and potassium. 
    • Even if you’re not a fan of Indian, you’ll probably love this black dahl curry recipe with lentils. 

    vegan dishes for vegan protein powder


    Edamame, tofu, seitan, and soy milk

      • Soy products have some of the highest protein amounts.  
      • Tofu has 20 grams of protein per cup, edamame has 17 grams, and Seitan has a whopping 75 grams of protein per 100 grams! 
      • There were concerns that soy contributed to cancer, but the American Institute of Cancer Research says that isn’t true and that soy might even protect against cancers. . 
      • Craving an Asian stir fry? Try this delicious recipe with tofu. 

      Chickpeas 
        • My go-to for a quick lunch, a cup of chickpeas is filled with 15 grams of protein and 11 grams of fiber. It’s great for satiety and a quick option when you’re starving. 
        • In my chickpea salad, I mix olive oil, raisins, tomatoes, cucumber, and vegan cheese on a large bed of spinach. 

        Hummus 
          • Although chickpeas are already on here, hummus is just too delicious to leave off. 
          • Check out this delicious homemade hummus recipe.

          vegan recipes


          Peas

            • Not only do green peas have 8 grams of protein per cup, they’re loaded with vitamins A, B11, B6, C, K, and fiber. This all does wonders for your digestive tract and bone health. 
            • Another curry lands on this last with a vegan pea and potato bombay curry. If you aren’t a fan of curry then I’m sorry… 

            Quinoa 
              • A grain and a complete protein, quinoa is an easy staple to add to the diet. It has high levels of magnesium, iron, fiber, manganese, and contains 8 grams of protein per cup. 
              • Quinoa is extremely versatile with food and can be used as the main food in soups or stews. 
              • One of my favorite ways to eat quinoa is in a salad. Check out this recipe for a delicious lunch. 

              Hemp Seeds 
                • One of the best protein choices in the world, Hemp is filled with powerful omegas, fiber, magnesium, and 5 g of protein per teaspoon. 
                • Curious to learn more about the benefits of hemp seeds
                • Our favorite smoothie recipe to include hemp seeds is: 1 banana, 1 scoop of The Plant Era Strawberry Basil Protein Powder, 240 ml of soy milk, 120 g plant-based yogurt, and 120 ml of orange juice. 
                organic vegan strawberry protein powder
                Chia Seeds 
                  • With 5 g of protein per 2 tablespoons, Chia seeds are an easy alternative to animal protein. Like hemp, it also contains powerful omegas. 
                  • Minimalist Baker has yet another recommendation, and we figured it was time for dessert

                  Broccoli 
                    • One cup of broccoli has 4 g of protein, in addition to being filled with vitamin K and C, fiber, potassium, and many antioxidants to keep your body health. 
                    • My favorite broccoli dish is broccolini, a simple pasta dish with broccoli, plant-based cheese, and dressed in olive oil with salt and pepper to taste. 

                    Mixed Nuts
                      • An excellent source of protein with 27 g in a cup, nuts are an easy choice to gain protein on a plant-based diet. 
                      • Our pick: the classic peanut butter and jelly.

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