10 protein-rich plant foods that every vegan needs to try

As a vegetarian, it’s important to make sure you get enough protein in your diet. While many people think that protein can only come from meat, there are actually plenty of protein-rich plant foods that are not only delicious but also great for your health. In this article, we’ll explore 10 protein-rich plant foods that every vegan should try.

Tofu

Tofu is a popular plant-based protein source made from soybeans. It’s incredibly versatile and can be used in a variety of dishes, from stir-fries to smoothies. One 3.5-ounce (100-gram) serving of tofu contains about 8 grams of protein, making it an excellent addition to any vegetarian diet.

Quinoa

Quinoa is a gluten-free grain that is also a complete protein containing all nine essential amino acids. One cup of cooked quinoa contains about 8 grams of protein, making it a great choice for anyone looking to increase their protein intake.

lentil

Lentils are a type of vegetable that contains a high percentage of protein and fiber. One cup of cooked lentils contains about 18 grams of protein, making them an excellent choice for vegetarians looking to add more protein to their diet.

hummus

Chickpeas, also known as garbanzo beans, are another great source of plant-based protein. They can be used in a variety of dishes, including salads, soups and stews. One cup of cooked chickpeas contains approximately 15 grams of protein.

Edamame

Edamame are young soybeans that are often served in their pods. They’re a great source of plant-based protein, with one cup of cooked edamame containing about 17 grams of protein. It also contains all the essential amino acids, making it a complete source of protein.

spinach

While spinach may not be as high in protein as some of the other foods on this list, it is still a good source of plant-based protein. One cup of cooked spinach contains about 5 grams of protein, in addition to being high in iron and other essential nutrients.

Chia seeds

Chia seeds are small black seeds packed with nutrients, including protein. Just 1 ounce (28 grams) of chia seeds contains about 4 grams of protein. They can be added to smoothies, oatmeal, or yogurt for a quick and easy boost of protein.

Hemp seeds

Hemp seeds are another great source of plant-based protein, containing all nine essential amino acids. They also provide a good amount of omega-3 fatty acids, making them a nutritious addition to any vegetarian diet. One ounce (28 grams) of hemp seeds contains about 10 grams of protein.

Peanut Butter

Peanut butter is a delicious and convenient way to add protein to your diet. Two tablespoons of peanut butter contain about 8 grams of protein, as well as being rich in healthy fats and other essential nutrients. It can be spread on toast, added to smoothies, or used as a dip for fruits and vegetables.

Tempeh

Tempeh is another soybean-based food that is high in protein. One cup of tempeh contains about 30 grams of protein, as well as being a good source of probiotics and other nutrients. It can be used in a variety of dishes, including sandwiches, salads and stir-fries.

summary

As a vegetarian, it’s important to make sure you get enough protein in your diet. Fortunately, there are plenty of protein-rich plant foods to choose from, including tofu, quinoa, lentils, chickpeas, edamame, spinach, chia seeds, hemp seeds, peanut butter, and tempeh. By incorporating these foods into your diet, you can easily meet your protein needs while enjoying a variety of delicious and nutritious meals.