When people think of protein, they usually think of animal products. However, a plant-based diet can offer many delicious and nutritious sources of protein that are just as satisfying and beneficial to your health. Plant-based proteins are lower in saturated fat, cholesterol, and sodium than animal proteins, making them a healthier alternative for building muscle and getting the nutrients you need.
Additionally, they’re often cheaper than animal proteins, making them easier to add to your diet without breaking the bank. From legumes and nuts to vegan substitutes like Hemp and tempeh, this guide explores some of the best plant-based protein sources you can incorporate into your diet for better health.
Legumes
Legumes are a great source of plant-based protein, that are both easy to prepare and delicious. Beans, lentils, and split peas are the main legume varieties. They are all nutrient-rich, providing essential Vitamins and Minerals, and provide a good amount of dietary fiber. Legumes are also a great source of plant-based protein and are low in fat. Let’s take a look at some of the different types of legumes and their associated health benefits.
Lentils
Lentils are a popular legume that is an excellent source of plant-based protein. They come in a variety of colors and sizes, most notably including red, green, brown, black and yellow varieties. Lentils cook much faster than other types of beans and can be cooked in about 25 minutes. High in dietary fiber and nutrients, lentils are often used as a nutritious substitute for meat because of their high content of essential amino acids. Lentils can be added to salads, soups or stews, or mashed into patties or spreads. They have a delicate flavor that works well combined with other plant proteins or with herbs like cilantro and parsley to create varied dishes full of protein with lots of flavor. Lentil stew is also popular across many cultures around the world.
Beans
Beans, also referred to as legumes, are one of the best sources of plant-based protein and they come in a variety of shapes, sizes and colors. Some popular varieties include black beans, kidney beans, garbanzo beans (chickpeas), navy beans and pinto beans. They can easily become the base or main ingredient in any vegetarian dish or side dish. Many types of legumes are high in fiber and complex carbohydrates which makes them a great source of energy for athletes.
Beans can be consumed cooked from a can or dried and cooked from scratch at home. Cooking with dried legumes is often preferred as it requires no preservatives or added sodium that canned products may contain. Dried legumes also tend to hold their shape better when cooked so they make for excellent salads that remain intact for longer periods of time.
Legumes are an easy way to add protein to any plant based diet – enjoy them hot in chili or soups; pureed into dips like hummus; serve them cold over lettuce or use them as part of salads; add them to burritos and tacos; puree into a creamy spread; stir-fry with your favorite vegetables; pulse into veggie burgers…the possibilities are endless! Experiment with different types, flavors and textures when adding them to your dishes – you won’t regret it!
Peas
Peas have been a dietary staple for centuries, dating back to the Neolithic era. Although they are legumes, their nutrient profile and culinary uses differ from other legumes such as beans, lentils and peanuts. Peas may be eaten fresh, boiled, steamed or in canned form. The most common type of peas are garden peas, also known as English peas or green peas. Other types of edible peas include snow peas and sugar snap peas which are characterized by thin edible pod walls that can be enjoyed along with the sweet inner seed.
Garden peas may be eaten raw or cooked when immature, after which they become fibrous and need to be cooked until tender. Their color ranges from yellowish-green to bright green and they possess a sweetness different to other legume varieties. Snow pea pods contain small round seeds that can vary in color from pale yellow to pale green depending on variety. When eaten raw or lightly cooked their flavor is quite sweet with a tender texture that is suitable for salads or stir-fries. Sugar snap pea pods contain much larger seeds than regular garden peas and are slightly crunchier when compared with snow pea pods making them an ideal snack food choice raw or cooked lightly into dishes such as stir-fry’s, pasta sauces or quiches. No matter how you decide to enjoy your peas; frozen, fresh or canned – consuming them will add valuable nutrition to your diet!
Nuts and Seeds
Nuts and seeds are a great plant-based protein source that are easy to add to your diet. Nuts and seeds can come in a variety of forms, from roasted, to raw, to butters, and are packed with important nutrients and minerals. Furthermore, nuts and seeds are known for being a great source of healthy fats, complex carbohydrates, and fiber that can help keep you full and satiated throughout the day. Let’s now explore the various types of nuts and seeds you can include in your diet.
Almonds
Almonds are a nutrient-dense nut that can be used to add flavor and texture to many dishes. They are considered one of the healthiest nuts, as they are rich in fiber and monounsaturated fats. Almonds may also help lower cholesterol levels and reduce the risk for certain chronic diseases. In addition, almonds contain a range of essential minerals and vitamins, including vitamin E, magnesium, manganese, copper, zinc and phosphorus.
Almonds come in many forms including raw or roasted whole nuts, sliced almonds or almond flakes; almond flour; almond butter; and almond oil. Each product offers a different flavor profile and nutrition content. For example, while roasted almonds offer a delicate nutty flavor they are slightly higher in fat than unsalted raw almonds. Almond flour is made by grinding whole almonds into a fine powder which gives it a milder flavor than regular flour without compromising on protein content, making it suitable for baking gluten-free recipes. Almond butter is more versatile than almond flour with its creamy texture and sweet nutty flavor — perfect for spreading on toast or stirring into smoothies! Lastly, almond oil can be used for cooking as well as eating cold. Its mild taste makes it ideal for salad dressings or sautéed vegetables.
Walnuts
Walnuts are known to be the oldest tree food, making an appearance in writings as early as 7000 BC. Although most often dried and shelled, they can also be consumed raw, but their rich flavor is most enjoyed when they are lightly roasted or toasted. Walnuts are a popular ingredient in trail mixes and salads, but they can also be used in baking goods and nut-butter spreads.
Walnuts are one of the few plant sources of Omega-3 fatty acids, essential fatty acids for the body which help decrease inflammation and promote better cardiovascular health. This is just one of many nutrients that walnuts contain such as Vitamin E, Iron, Phosphorus, Folate and Copper – all necessary for proper bodily function. Walnuts also have a low glycemic index rating making them an ideal snack for those watching their blood sugar levels or living with diabetes.
Walnuts can easily fit into any diet as snacks or part of meals due to their numerous culinary uses – from adding them to casseroles to creating unique pesto dishes or simply lightly roasting them on top of ice cream sundaes for a tasty crunchy treat! The versatility of this nut continues to make its presence known without compromising flavorful finesse.
Chia Seeds
Chia seeds are small, black seeds derived from the Salvia hispanica plant, native to Mexico and Guatemala. They are an excellent source of fiber and omega-3 fatty acids, which makes them an incredibly nutritious ingredient to incorporate into your diet. Chia seeds can be used in a variety of dishes both sweet and savory—from salads and baked goods to pudding and smoothies.
When soaked in water or other liquids, chia expands to form a gel-like consistency which can be used as a replacement for eggs or as a thickener in sauces and dressings. Chia is also gluten-free and suitable for vegan diets. It is abundant in calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc as well as of B vitamins (thiamin). It also contains significant amounts of protein at about 17% by weight making it a great source of protein for vegetarians again.
Chia comes in various forms including whole chia seeds (black or white) ground chia meal/powder as well as pre-made mixes such as chia pudding. All can be used similarly but the finer it is ground the faster it absorbs liquid so when blending it’s best to use ground forms if available. You can find whole chia seeds or meal/powder at most health food stores or online retailers like Amazon. Additionally you can visit Mexican markets where they tend to sell large bags of whole chia at a much lower price -just make sure they are certified organic!
Hemp Seeds
Hemp seeds are produced from the Cannabis sativa plant and offer a variety of health benefits. They are high in plant-based protein, essential fatty acids, and other vital nutrients. Hemp seeds can be used to enhance salads or smoothies and add a nutty taste to baked goods. They can also be ground into an oil or powder that can be incorporated into various dishes.
Hemp seeds have naturally occurring amino acids and have been linked to improved cognitive function, immune system health, and even weight management support. In addition, they are a good source of dietary fiber which may help with digestion and regular bowel movements. The minerals found in hemp seeds include zinc, magnesium, iron, calcium, manganese and potassium; together these promote healthy skin cells as well as better cardiovascular health.
Hemp seeds provide complete proteins that contain all the essential amino acids; these proteins supply building blocks for cell growth within your body’s tissues. They provide essential fatty acids omega 3 & 6 that help with inflammation control while improving brain function and focus among other things. Hemp also contains compounds like Sterols & Saponins which are known to reduce cholesterol levels while providing antiviral benefits as well as helping to support immune function. Finally, with nutritional value closer to grains than any legume or nut used in cooking or baking so hemp can serve many purposes when trying to eat healthy without sacrificing flavor or creativity in the kitchen!
Grains
Grains are one of the most versatile and easy sources of plant-based protein. From quinoa and buckwheat to oats and amaranth, you have a wide variety of grains to choose from. Grains can be eaten as a meal on their own or added to soups and salads to boost their nutritional content. Let’s explore the different types of grains that you can add to your diet and the nutritional benefits they provide.
Quinoa
Quinoa is a small, bead-shaped grain that is often referred to as a “superfood.” Native to South America, quinoa is an ancient grain and can be traced back over 5,000 years. It has recently become popular in the United States due to its high protein content, low calorie count and versatility in cooking.
The nutty taste of quinoa makes it a healthy addition to any diet. It contains all nine essential amino acids making it an excellent source of complete protein for vegetarians, vegans and those watching their saturated fat intake. Quinoa also provides numerous important vitamins and minerals including B vitamins and magnesium. This grain is naturally gluten-free and quick cooking — perfect for those looking for an easy-to-prepare alternative to white rice or cous cous.
Quinoa can be cooked much like you would cook white rice – add two parts liquid (water or broth) for every one part quinoa. The ratio allows the grains to fully swell when cooked creating a soft, fluffy texture with a slightly crunchy exterior. Quinoa can also be eaten cold – try adding it to salads or using it as “tabouleh” instead of bulgur wheat or cous Cous. Consider experimenting with different flavors such as curry powder or smoked paprika by swapping out some of the water with a flavorful broth!
Oats
Oats are a versatile and easily accessible plant-based protein source that can be used in a variety of dishes. Oatmeal is probably the most popular way to use oats, but they can be incorporated into many types of recipes. Whether you’re using rolled oats or steel-cut oats, you can top them with your favorite berries, nuts or seeds for a nutritious breakfast meal. Beyond breakfast items, oats are great for baking. Oat flour and oat bran can be added to baking recipes like pancakes and muffins for added protein content.
For something more savory than sweet, oats can also be cooked in a pot like you would cook dry beans or lentils into porridge. You can use vegetables and spices to make this porridge extra flavorful — think of it as a hearty main course! Plus, adding some crunchy nuts on top gives an extra bit of texture to this dish. If you’re looking for convenience foods that offer plant-based protein options with shorter cooking times, oatmeal cups make the perfect morning meal — just add warm water or milk and enjoy!
Buckwheat
Buckwheat is an excellent source of plant-based protein and can be a beneficial addition to any diet. It is actually a seed, not a grain, and is native to central and eastern Asia. Despite its name, it does not contain wheat or any gluten-containing ingredients. Buckwheat is an ancient superfood with numerous health benefits and a versatile ingredient in many recipes.
Buckwheat has 12 grams of protein per cup when cooked, making it an excellent source of plant-based proteins. It also contains high levels of fiber, which helps lower cholesterol levels by removing excess cholesterol from the body through the digestive tract. Its ample supply of antioxidants helps protect against oxidative stress and free radical damage associated with aging and certain diseases such as cancer. Furthermore, its content of rutin makes it beneficial for treating skin conditions such as eczema, psoriasis, and acne.
It is important to note that buckwheat should be soaked before cooking in order to reduce its antinutrient content; other preparations should avoid long cooking times as this may reduce its nutritional value. Some ways to incorporate buckwheat into your diet include grain bowls with roasted vegetables or salad toppings; adding it to smoothies; using it as a base for stirfry dishes; replacing oats with it in breakfast dishes such as pancakes or porridge; substituting your usual flour while baking; or sprinkling over yogurt or ice cream for extra crunch!
Vegetables
When it comes to plant-based proteins, vegetables are a great source. There are many different types of vegetables that are packed with protein and other nutrients. Some of the best sources of protein from vegetables include broccoli, spinach, kale, Brussels sprouts, asparagus, green peas, and cauliflower. Not only are these vegetables rich in protein, but they are also packed with vitamins and minerals. Let’s take a look at the amount of protein in each of these vegetables.
Broccoli
Broccoli is a nutrient-packed, cruciferous vegetable with an earthy flavor that works well as a main dish or side. It’s most often cooked or steamed, but can also be roasted for a slightly sweet and nutty flavor. It’s an excellent source of vitamins C and E, dietary fiber, and beta carotene. Broccoli is also rich in plant-based protein, providing about 6 grams for every 1 cup serving.
In addition to its nutritional content, broccoli is versatile in the kitchen — from simple steamed preparations to creative recipes like broccoli chips. Try adding some broccoli to your daily diet by roasting it with Italian herbs and grated Parmesan cheese, making creamy soups or adding it to salads and stir-fries. A great way to maximize nutrition while keeping meal prep simple is to make a big batch of roasted broccoli on Sunday night so you can enjoy quick snacks during the week.
Kale
Kale is a dark, leafy, green vegetable that belongs to the Brassica family. It is a superfood with high levels of vitamins A and C, as well as magnesium and folate. In addition to its nutrition value, it also has anti-inflammatory properties and is a great source of plant based protein.
Kale can be served raw or cooked in a variety of dishes. Its sweet and nutty flavor is especially popular in salads and soups. Kale can also be used as an ingredient in smoothies, omelettes, tacos or casserole dishes. When cooked correctly, the texture can be tender and crunchy at the same time — making it an extremely versatile addition to your meals!
Kale contains important nutrients like dietary fiber, protein and omega-3 fatty acids that are essential for health. Adding this nutrient-rich superfood to your diet will help you meet your daily nutritional needs without having to worry about eating animal proteins — making it one of the most perfect vegan sources of protein!
Spinach
Spinach is an incredibly versatile leafy green vegetable that is often overlooked. It’s especially rich in nutrients, containing high amounts of vitamins A, C, E and K as well as iron, magnesium, manganese and potassium. Spinach is also a great source of plant-based protein, making it perfect for vegetarians and vegans who want to use it as a meat substitute.
It can be eaten raw in salads or smoothies or cooked in a variety of ways such as sautéed with garlic and olive oil, topped with melted cheese or stir-fried with bean sprouts and onions. It can also be used as the base for soups and stews or blended into pestos and marinades. The possibilities are endless!
No matter how you choose to eat it, spinach is incredibly good for you! Add some to your diet today for added Vitamin C, Vitamin K and antioxidants your body needs daily.
Conclusion
Adopting a healthy, plant-based lifestyle doesn’t mean you have to miss out on the nutrition and energy that best protein sources can provide. With the right knowledge and resources, you can easily incorporate plenty of delicious and nutritious plant-based proteins into your diet.
The list above is just a small sampling of the many plant-based protein sources available to vegans and vegetarians looking for substantial meal options that are packed with flavor and nutrition. With so many ways to receive your daily dose of protein from vegan friendly foods, it’s easy to craft tasty meals with plenty of protein power!