The following list can be used as a guide for those interested in including more plant protein in their diet.
A common concern among vegetarians and vegans is that they may not be getting enough protein. However, many experts agree that a well-planned vegetarian or vegan diet can provide you with all the nutrients you need. That said, some plant foods contain significantly more protein than other non-plant foods.
In addition, diets higher in protein can promote muscle strength, satiety and weight loss.
4 plant foods with a high amount of protein
- Seitan
Seitan is a popular source of protein for many vegetarians and vegans. It is made from gluten, the main protein in wheat. Unlike many soy-based products, it resembles the appearance and texture of meat when cooked. Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 100 grams of product. This makes it the richest source of plant protein on this list. Seitan is also a good source of selenium and contains small amounts of iron, calcium and phosphorus.
- Tofu, Tempeh and Edamame
Tofu, Tempeh and Edamame come from soy, which is considered a good source of protein. This means that they provide the body with all the essential amino acids it needs. Edamame has a slightly sweet and grassy taste. Tofu doesn’t have much flavor, but it easily absorbs the flavor of the ingredients it is mixed with. On the other hand, Tempeh has a characteristic nutty taste.
All three foods contain iron, calcium and 10-19 grams of protein per 100 grams. Edamame is also rich in folate, vitamin K and fibre, while Tempeh contains a good amount of probiotics, B vitamins and minerals such as magnesium and phosphorus.
- Lentils
Lentils are an excellent source of protein that can be used in a variety of dishes, from fresh salads to rich soups. Lentils also contain good amounts of slow-digesting carbohydrates and one cup (240 ml) provides about 50% of the recommended daily intake of fibre.
In addition, the type of fibre found in lentils has been shown to feed the good bacteria in the colon, promoting its health. Lentils can also help reduce the risk of heart disease, diabetes, obesity and certain types of cancer.
Finally, lentils are rich in folic acid, manganese and iron. They also contain a good amount of antioxidants and other plant compounds that promote overall health. One cup (240 ml) contains 18 grams of protein.
- Chickpeas and most varieties of beans
The different varieties of beans contain high amounts of protein per serving. Chickpeas, also known as garbanzo beans, are another legume with a high content. Both beans and chickpeas contain about 15 grams of protein per cup (240 ml). They are also excellent sources of complex carbohydrates, fibre, iron, folic acid, phosphorus, potassium, manganese and several beneficial plant compounds.
In addition, several studies show that a diet rich in beans and other legumes can lower cholesterol, help control blood sugar levels, lower blood pressure and even reduce belly fat.
