Sources of Plant Proteins

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There are several sources of plant proteins including broccoli, wild rice, almonds, avocado, and edamame.

Sources of Plant Proteins

There are several sources of plant proteins including broccoli, wild rice, almonds, avocado, and edamame.

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When swapping out dairy and meat from the diet, be sure to account for the protein that a person is missing out on. It’s a misconception that a plant-based diet doesn’t provide enough protein but in fact, several plants contain high amounts of protein, including;

  • Soy products like tempeh
  • Grains like buckwheat and quinoa
  • Seeds such as chia seeds and hemp seeds
  • Nuts like cashews and almonds
  • Legumes such as peas, beans, and lentils
  • Vegetables like zucchini, kale, and Portobello mushrooms

Soy-Based Protein:

 Edamame:

It is an unprocessed soybean in the legume family. A person can simply steam it and add a salt (to taste) for a delightful snack.

Tempeh:

Tempeh is a soy product which has a similar texture to meat. Many vegetarian restaurants use tempeh to replace meat in recipes.

Tofu:

Tofu is a good source of protein, which can be eating in the form of bake, fry, steam, or scramble, depending on its type.

Seitan:

Seitan (wheat gluten) was invented by Chinese Buddhist monks as a meat substitute.

Grain-Based Protein:

Quinoa:

Quinoa is also an ancient grain from the Andes, besides being vegan-friendly, it is also gluten-free and an excellent source of protein.

Buckwheat:

Buckwheat is actually a gluten-free grain which is related to rhubarb, which contain a suitable amount of protein.

Oats:

Oat is a species of cereal grain grown for its seed, while oats are suitable for human consumption as oatmeal and rolled oats.

Wild Rice:

Wild rice is a natural source of protein that can be added to almost any meal.

Seeds and Nuts-Based Protein:

Hemp Seed:

Hemp seeds are an excellent source of omega-3 fatty acids and protein.

Chia Seeds:

Like hemp seeds, chia seeds also have a big nutritional punch in terms of omega-3s and protein.

Peanuts and Peanut Butter:

Peanuts and peanut butter are termed as basic foods. But if it is whole, unprocessed products, they’re actually rich in protein and other nutrients.

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Almonds:

Almonds contain one of the greatest amounts of protein of any nut. It can be taken as snacks or breakfast.

Cashews:

Like peanuts and almonds, cashews are high in protein and other healthy nutrients.

Legumes-Based Protein:

Lentils:

Lentils are healthy and an inexpensive plant food that can be used in all types of recipes.

Black Beans:

Black beans are healthy, inexpensive, and easy to cook with protein.

Lima Beans:

Lima beans contain protein and other nutrients that are essential for good health like leucine.

Chickpeas:

Chickpeas have versatile plant-based sources of protein.

Vegetables-Based Protein:

Quorn or Mycoprotein:

Mycoprotein is a fungal protein which is fermented and is used as a meat substitute.

Spirulina:

Spirulina is a type of algae which is used in many dietary supplements because it’s high in iron, calcium, arginine, potassium, and protein.

Broccoli Rabe:

Broccoli rabe is a nutritious vegetable can be used in its entirety, from the leaves to the stem.

Portabella Mushrooms:

Portobello mushrooms are used as the replacement of meat in several vegetarian dishes.

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