Vegans’ Delight: Top 10 Plant-Based Protein Sources

by Team bGREEN on August 27, 2020

Vegans’ Delight: Top 10 Plant-Based Protein Sources

Are you finding it difficult to meet your daily protein requirements? 

Are you having a hard time finding the best plant-based foods to enrich you with protein?

This article brings to you 10 best plant-based foods that are rich in protein. Just a 5-minute read can make getting protein from a vegan diet completely easy.

Let’s have a look.

  • Tofu
  • It is a great plant-based protein source. Every 113g serving of cooked tofu delivers around 15g of protein. Tofu offers around 1/3rd of an average woman’s daily protein needs. You can use soft tofu in various ways- blend in a smoothie and include in vegan cheeses. Whereas extra-firm tofu can be used to make stir-fried dishes. Since it is a mildly flavored food, you can use it in a variety of dishes. For those who are new to plant-based eating, it is a great pick as it has a good texture can be an excellent substitute for meat.

    Tofu is a soy-based food and many studies show that soy is helpful in preventing diseases like cancer, diabetes, and cardiovascular diseases. Women who eat soy during their early childhood are at a reduced risk of developing breast cancer to those women who adopted tofu in the later stages of their lives. Soy foods such as Tofu are loaded with various nutrients that are beneficial for everyone’s health.

  • Quinoa
  • You might have heard fo this lately popular food, especially if you are in for weight loss. But quinoa is more than just a weight loss aid. It is a complete protein powered by all 9 essential amino acids. In fact, every plant protein is a complete protein. Just like tofu, quinoa too is rich in protein and offers 8g protein per cup. It is one of the best plant-based foods.

  • Chia seeds
  • Don’t be fooled by their tiny appearance. These are the powerhouse of nutrition. 2tbsp of chia seeds deliver 3.5g protein. Other than protein chia seeds are also rich in other nutrients such as zinc, calcium, and iron. Chia seeds can be used in various ways- sprinkle on fruits & salad, sprinkle on smoothies and shakes, etc.

  • Hemp seeds
  • Another member of the super healthy seed family is hemp seeds. Just like its counterpart chia seeds, it makes for a good plant source of protein. Every 2tbsp serving of hemp seeds delivers around 6.5g of protein. Just like chia seeds, you can spike hemp seeds on salads, fruits, or smoothies and shakes.

  • Oats
  • If you think of carbs when you hear the word ‘oats’,don’t worry, you are just among that batch of people who only know one side od oats. Rolled oats are packed with sound 11g protein per cup. Isn’t it fantastic!

  • Sprouted whole grain bread
  • Yes, you read it right! Bread, but the sprouted whole grain bread, offers approximately 6g protein with each slice. So if you consume one sandwich made out of this bread, you can easily get 1/4th of your daily protein needs. Other than protein, this bread is rich in fiber that helps in keeping your digestive system healthy and save you from diseases like cancer and also heart diseases.

  • Broccoli
  • Love it or hate it, but you need to praise it! Broccoli is a great inclusion to your plant-based diet. One cup cooked broccoli can give you as much as 4g protein. This makes it one hell of a veggie! Broccoli contains more protein than a variety of beef. To get the same amount of protein through broccoli as tat from a steak, you’ll most probably have to eat about a ton of it. But we guess, that won’t be that challenging for the happy vegans or plant-based eaters.

  • Lentils 
  • This nutritious member fo the bean family is packed with about 18g protein per cup. You can add it to various salads and soups. They are rich in folate, manganese, and iron. Lentils also contain slow-digesting carbs and 1 cup of lentils helps in fulfilling around 50% of your daily recommended fiber intake. Lentils are also helpful in weight loss and reducing the risk of heart diseases, diabetes, and some types of cancer.

  • Nutritional Yeast
  • These are nutty yellow flakes that are great for plant-based eaters. This is a complete plant source of protein. It is also rich in iron and B vitamins. Since it has a cheesy flavor, it can be used with mashed potatoes and scrambled tofu. 28g of tofu delivers 14g protein with 7g fiber.

  • Wild rice
  • Just like its name, this food is really wild! Jokes apart, this rice contains 1.5x more protein than the long-gain rice varieties. And this includes your favorite basmati and even brown rice. One cup cooked wild rice offers 7g protein along with fiber and other nutrients such as copper, manganese, phosphorus, magnesium, and B vitamins.

    Take home message

    Vegans and vegetarians need not be protein deficient. It’s all about the food choices you make. Plant-based protein is not inferior to animal protein in any case. You just need to pick the right plant source of protein.

    Plant-based protein powder is a good way to fulfill your daily protein needs while following a healthy plant-based diet. If you want to consume the best and purest plant protein powder with maximum taste, try us.