With so much variety in the plant kingdom, there are multiple choices when it comes to vegan protein sources. Below is a selection of some reputable plant-based foods, which will ensure you get all the protein you need.
If you’re an athlete or a highly active person, you can always use a good quality plant protein powder to supplement these foods. The choice is huge now, and proteins such as pea, rice, hemp, or organic soy are all available.
Black Beans
Coming in at 15g of protein per cup, these fiber-rich powerhouses contain iron and magnesium - perfect for workout recovery. Kidney beans and pinto beans aren’t that far behind and are great alternatives to the humble black bean.
Broccoli
This green vegetable contains 4g of protein per cup, somewhat less than other pulses and grains. However, it’s chock-a-block full of Vitamin C, calcium, and B vitamins, making it a very nutritious option. Spinach contains 5g per cup and is also a great source of iron.
Adding these greens to a meal with beans or pulses will increase the protein and nutritional value of what you’re eating.
Lentils
High in B vitamins, fiber and manganese, these little pulses contain a whopping 18g of protein per cup. Immature soy beans, known as edamame, can contain up to 20g of protein per cup, and make delicious snacks.
Most pulses rate highly as protein options, and lentils are incredibly versatile. Dahl, soup, burger patties, and mince can all be made with a lentil base.
Nuts
Nuts are a great source of protein and healthy fats. There are so many tasty options available, including:
Brazil Nuts
19g
Protein / Cup
Pistachios
25g
Protein / Cup
Peanut butter, one of the most popular nut products, contains a huge 62% per cup, but we recommend you stick to a couple of tablespoons for a serving.
Although they are high in fat, they are also full of important antioxidants and minerals, and most nuts are a great way to increase protein.
Oats
Containing around 5g protein per cup, oats don’t seem like an obvious choice for protein. It is, however, an excellent source of complex carbohydrates and fiber, and comes with a good dose of B vitamins, iron, and magnesium.
Other good grain options include millet, amaranth, and buckwheat, all around 6g per cup, while brown rice has around 4g of protein. Including any of these grains in a varied diet are a good option for both protein and overall nutrition.
Quinoa
This seed is unusual in that it behaves as a grain and contains all the essential amino acids. It’s particularly high in lysine, which makes it great for muscle growth.
Quinoa contains 8g of protein per cup, and being quite a light food, can easily be mixed with other grains or root vegetables.
Soy
If it’s good enough to feed livestock, it’s good enough to feed humans! Soy is traditionally cooked and fermented, and an organic, non-genetically modified bean can be a great source of protein.
Soy can be found in several forms, but milk, tofu, or tempeh are the most common options. Tempeh may contain around 30g per cup, tofu 20g, and soy milk may contain around 8g.
Seeds
Similar to nuts, these nutritional powerhouses contain important minerals along with protein. Pumpkin seeds contain 33g of protein per cup and a good boost of zinc, while sesame seeds hold 25g and high levels of calcium.
Sunflower seeds are much lower at 9g per cup, but that’s still a reasonable dose for a plant-based food.
Chia seeds are notable for their high levels of iron, calcium, and magnesium, and are a great source of omega-3 fats. Two tablespoons of chia seeds will provide around 5g of protein.
While most of these measurements are per cup, you probably wouldn’t eat a whole cup of any seed, so make sure to add a couple of tablespoons to your breakfast porridge, smoothies, or salads for an extra wholesome protein pop.