If you follow a plant-based diet one of the most often asked questions is, what are the best sources of protein? It might surprise you to know there are many sources of delicious, easy to prepare plant-based proteins.
Here are 10 sources of plant-based protein:
Tempeh: 18 grams of protein per 3oz serving
Tempeh is made from partially cooked, whole fermented soybeans and has the consistency of ground beef (if broken into pieces). Tempeh is also loaded with copper, manganese, calcium, iron, and fiber. It has a firm texture and somewhat nutty flavor but it does soak up any spices or sauces you add to it. Tempeh can be steamed, baked or grilled.
Lentils: 18 grams of protein per one cup serving
There are a variety of lentils and all of them good for you as they are very high in protein and soluble fiber which stabilizes blood sugar (preventing insulin spikes). They are easy to cook, simply boil three cups of water for each cup of lentils. Add them to soups, salads, tacos, even mash them and add you favorite spices to make black bean hummus.
Tofu: 15 grams of protein per 4oz serving
Tofu has been around for many years and it can be used in a variety of ways; since it absorbs the flavors it is cooked with, you can use it as a meat replacement for most anything. It can also be added so protein shakes, stir-fry, and many others.
Oats: 11 grams of protein per cup
Oats are one of the best things you can eat, they are high in fiber, help lower the bad LDL cholesterol and serve up 11 grams of protein per serving. The best way to eat oats is steel cut, however, if you don’t have time to cook them, then the second best option is whole rolled oats. Aside from a fantastic breakfast, oats can be used in cookies, over-night oats, protein shakes and oat flour instead of white flour.
Black beans: 8 grams of protein per 1/2 cup serving
Black beans are an excellent source of protein but also, contain folate, potassium, iron, and fiber. Add them to salad, tacos, soups, and veggie bowls.
Quinoa: 8 grams of protein per one cup serving
Quinoa is a seed from a green leaf that is part of the spinach family. It comes in three colors, red, black and white and is used for both cooking and baking. If you buy it in seed form, be sure to wash thoroughly before cooking. Cooked quinoa is great as a side dish or add to your salad as a topping, or part of a stuffing mix.
Nutritional Yeast: 8 grams of protein per 1/4 cup serving
Nutritional yeast is not only an excellent source of protein, but it is also a great source of vitamin B12, a nutrient our bodies must have but can’t produce so we must find B12 in the foods we eat. Nutritional yeast has a nutty flavor and can be used as toppings for popcorn, salads, and creamy non-dairy sauces.
Almond butter: 7 grams of protein per two tablespoon serving
Almond butter is an easy to find and tasty way to get in more protein. It is made from almonds, has more fiber than peanuts, rich in calcium, potassium and iron.
Chickpeas: 7 grams of protein per 1/2 cup serving
Chickpeas, also called garbanzo beans, are loaded with fiber and protein. They are often made into hummus but can be used for salads, soups, a side dish or roasted and salted for a snack.
Whole grain bread: 6 grams of protein per slice
Everyone loves bread, so rather than picking white bread, which has little to no nutritional value, be sure to pick whole grain bread which adds not only healthy fiber but a good source of protein.