One of the common concerns among vegans is about getting enough protein that is essential for their bodies. Experts suggest that a person will be able to derive enough protein from plant-based foods if planned well. Higher amounts of protein can promote muscle strength, weight loss, and satiety. Hence, it is important for you to know plant foods that are rich in protein. This will help you with healthy meal prep that can provide you many benefits. Some of the important plant based proteins are explained below.
This is one of the popular protein sources among vegans. It is made using gluten, the major protein found in wheat. Unlike some soy-based mock meats, this product actually resembles the texture and look of meat when cooked.
Almost a hundred grams of seitan contains 25 grams of protein. This makes seitan one of the richest protein sources among plant-based foods. It is also a great source of many other compounds like selenium, calcium, iron, and phosphorous.
Tofu, Tempeh, And Edamame
Soy products are well-known for their high protein content. The protein content can vary based on how the soy is prepared. Tofu (soybean curds) has almost 10 gms of protein per ½ cup and tempeh contains 15 gms of protein per ½ cup, whereas, ½ cup of edamame (immature soybeans) contains 8.5 gms for protein.
Another common source of protein among vegans and vegetarians is lentils which contain about 18 gms of protein per 240ml. They can be included in a wide variety of recipes ranging from fresh salads and soups to spice-infused dahls. Hence, it can be easy for you to consume them.
Cooked chickpeas can provide you a high amount of protein which is almost 7.25gms per half a cup. Chickpeas can be added into a variety of recipes, hence, they are highly versatile. They contain a large number of other compounds including carbs, iron, potassium, fiber, and folate.
They are a great source of protein and contain healthy fats. Peanuts can also help to improve your heart health. They have around 20.5gms of protein per ½ cup.
Spirulina is green or blue algae that have about 8gms of protein per 2 tablespoons. It is also an excellent source of different nutrients like iron, some B vitamins, and manganese.
These seeds are known for their rich fiber content and high concentrations of omega-3 fatty acids. Chia seeds are also a great source of protein and contain almost 2gms of protein per tablespoon.
There is a wide range of plant-based foods that are rich in protein. Including them in your daily diet can be helpful for you to get the protein that is needed for the proper functioning of your body. Hence, make sure that you include the above-mentioned plant-based foods in your diet.