Posted on: April 22, 2015 at 9:00 pm
Last updated: August 15, 2020 at 8:28 pm

Throughout this list I will be exploring my top 7 plant-based proteins you can start enjoying today! Many people ponder a solution with regards to eating meat as their main source of protein. This list is mainly geared towards vegans, because this is a great way for them to get the necessary proteins they need to live a healthy lifestyle.


1. Lentils

This wonderful source of protein is also loaded with carbohydrates and fibre, they are considered to be a starchy protein. One cup of cooked lentils consists of 18 grams of protein. You can also substitute green peas or lentils, which contain 8 grams of protein. Add these to almost anything and you will have a wonderful source of nutrition and a vibrant taste.

2. Hemp Seeds

There are a number of benefits hemp seeds can provide your body. With the exception of protein, because that’s what we’re talking about here, hemp seeds also provide hearty healthy fats manly omega-3 fatty acids. Three tablespoons of hemp equal about 10 grams of protein. You can use hemp for a salad, soups, stews, smoothies, hemp seed milk, add to any dips, cereals, and any baked goods.


3. Chia Seeds

This ancient seed has found many uses over the years. It has an amazing ability to absorb water and turn into a gel-like substance because of its fibre content. They are also good for their protein, of course, and their healthy fats, mainly omega-3’s. Two tablespoons of chia seeds contains 4 grams of protein. They add great crunch to many different dishes.

4. Quinoa

Quinoa has become very popular over the last couple of years. It is a gluten free grain that can be used as a carbohydrate, and is loaded with proteins and fibre. A ½ cup of cooked quinoa contains 7-9 grams of protein. Quinoa has found a home on many dishes, and is known to be a very versatile food.

5. Spirulina

Spirulina is very rich in proteins, and is one of the only plant-based proteins that are mostly protein by dry weight. It looks great mixed with dishes and has a sweet and nutty taste, with hints of vanilla and chocolate. Two tablespoons of spirulina contains 8 grams of protein. It can be used for smoothies as well as many dessert recipes.

6. Nuts

This is one of the more popular foods on the list. Nuts such as almonds, walnuts, cashews and pistachios are rich in minerals, healthy fats, Vitamin E and also protein. A ¼ cup of nuts contains roughly 7-9 grams of protein. I’m sure you can think of creative ways to incorporate nuts into your everyday meal plan, not to mention the wonderful benefits you will soon notice.


7. Tempeh/Organic Tofu/Edamame

When consume soy foods such as organic tofu, edamame and tempeh offers tons of protein. They also contain all amino acids. Once again, these foods have become increasingly popular over the years.  These sources of protein also contain fibre and healthy fats that are good for your diet.  One serving of tofu, edamame or tempeh contains roughly 20 grams of protein. These plant-based foods are also great for foods like stir-fry meals, and also very tasty in salads.

Enjoy a few new additions to your vegan diet with these 7 excellent sources of protein, and the many other health benefits they have to offer.

The Hearty Soul
Health Network
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