Seven Protein Powerhouse Foods that are Plant-Based!
If you are considering becoming vegan or simply adding more plant-based foods to your diet, you may be worried about getting enough protein. After all, most people get protein in their diet from eating meat or animal adjacent products like dairy and eggs. However, you can get plenty of protein while eating a vegan diet. You just have to make sure you are eating the right foods! Here are seven protein powerhouse foods that are all plant-based.
Tofu is probably the first food you think of when someone mentions a vegetarian diet. And with good reason! Tofu can be seasoned to take like just about any food, so it can be put it any dish. You also get 10 grams of protein per 100 grams of tofu. Additionally, tofu is a good source of both iron and calcium, two critical nutrients that are often lacking in a vegetarian diet.
Edamame is having a moment. These immature soybeans are delicious. They can be eaten on their own or thrown into dishes for added flavor, crunch, and protein. 100 grams of edamame contains about 11 grams of protein and also has fiber, folate, and vitamin K.
3. Soy Beans
Soy Beans are mature edamame. They are also the main ingredient of tofu! When you eat these beans, you are getting a whole protein, which means it has all of the amino acids necessary. This makes it an excellent choice for vegans. 100 grams of soybeans gives you 17 grams of protein. We highly recommend always purchasing non-GMO soybeans, edamame, and tofu!
Chickpeas are popular to use as hummus, but you can also eat these legumes in a variety of dishes, especially soups and chilis. Chickpeas are a great source of fiber, and they also provide 9 grams of protein in a 100-gram serving.
Lentils are another great plant-based source of protein. 100 grams of lentils have a whopping 20 grams of protein and also provides you with iron, zinc, and folate. Lentils can be eaten on their own, but they taste best in soups and mixed with root vegetables.
You may have never heard of teff. It's an ancient grain that provides manganese, magnesium, phosphorus, zinc, fiber, and B vitamins. It also has 4 grams of protein per 100 gram servings. This versatile grain can be used in a variety of dishes that require flour. Substitute teff in for extra protein and whole grains.
We've saved the best for last! If you want to get as much protein as possible from a plant-based source, then consider eating seitan. This meat-like food has 25 grams of protein in 100 grams. It's also a great source of selenium, an antioxidant that reduces inflammation and repairs cell damage caused by oxidative stress.
It's imperative to get plenty of protein in your diet, so make sure you eat these foods if you are a vegan or vegetarian. If you already eat meat but are looking to eat more plant-based foods, then these are excellent foods to add to your diet! Not only do they provide protein, but they also give you lots of other nutrients to help your body function at its best.