Protein rich plant based foods are some of the most complete sources of protein you can find.
They have all the essential amino acids your body needs to perform optimally. Protein is especially important if you’re looking to build muscle, lose weight or just maintain your current weight.
Check out some of the best protein-rich plant-based foods below!
1. Chickpeas
Chickpeas are a great source of plant-based protein.
They have about 15 grams of protein per cup, making them a perfect protein-rich food choice. Chickpeas are also high in fiber, potassium and zinc.
They can be eaten whole or mashed into a paste called hummus. Hummus is a popular dip or spread that is often enjoyed with pita bread or vegetables.
2. Lentils
Lentils are another great protein-rich plant-based food.
They contain about 18 grams of protein per cup, making them an excellent protein source. Lentils are also high in fiber, potassium and magnesium.
They can be eaten whole or mashed into a paste called dal. Dal is a popular dish in Indian cuisine that is often served with rice or flatbread.
3. Black Beans
Black beans are another protein-rich plant-based food choice.
They have about 15 grams of protein per cup, as well as high levels of fiber, potassium and magnesium. Black beans can be enjoyed whole or mashed into a dip or spread. One of the most popular black bean dips is black bean salsa
4. Quinoa
Quinoa is a protein-rich plant-based food that is high in fiber, magnesium, potassium and zinc.
It contains about 8 grams of protein per cup. Quinoa can be eaten whole or cooked into a porridge-like consistency.
Quinoa can also be used in dishes like salads, stews and casseroles. Some of our favorite quinoa recipes are quinoa chili, quinoa salad with roasted vegetables and sweet and sour quinoa.
5. Spirulina
Spirulina is a protein-rich plant-based food that is high in fiber, magnesium, potassium and zinc.
It contains about 70 grams of protein per 2 tablespoons. Spirulina can be eaten whole or added to smoothies or juices. Spirulina is a popular ingredient in vegetarian and vegan dishes.
6. Tempeh
Tempeh is a protein-rich plant-based food made from fermented soybeans.
It contains about 31 grams of protein per cup. Tempeh can be eaten whole or mashed into a paste. It is often used in vegetarian and vegan dishes as a protein replacement for meat.
Some of our favorite tempeh recipes are black bean quinoa tacos, creamy Thai pumpkin curry with tempeh and tempeh bacon Caesar salad.
7. Tofu
Tofu is a protein-rich plant-based food made from soybeans.
It contains about 10 grams of protein per half cup. Tofu can be eaten whole or mashed into a paste. It is often used in vegetarian and vegan dishes as a protein replacement for meat.
Some of our favorite tofu recipes are Thai green curry with tofu, crispy orange tofu and easy vegan quesadillas.
8. Hemp Protein Powder
Hemp protein powder is a protein-rich plant-based food made from hemp seeds.
It contains about 15 grams of protein per serving. Hemp protein powder is a popular ingredient in vegetarian and vegan dishes. It is also high in fiber, magnesium, potassium and zinc.
9. Pumpkin Seeds
Pumpkin seeds are a protein-rich plant-based food that are high in fiber, magnesium, potassium and zinc.
They contain about 10 grams of protein per ¼ cup. Pumpkin seeds can be eaten whole or mashed into a paste. They are often used in vegetarian and vegan dishes as a protein replacement for meat.
Some of our favorite pumpkin seed recipes are pumpkin seed pesto, roasted pumpkin seeds with garlic and pumpkin seed hummus.
10. Sunflower Seeds
Sunflower seeds are a protein-rich plant-based food that are high in fiber, magnesium, potassium and zinc.
They contain about 6 grams of protein per ¼ cup. Sunflower seeds can be eaten whole or mashed into a paste. They are often used in vegetarian and vegan dishes as a protein replacement for meat.
Some of our favorite sunflower seed recipes are sunflower seed pesto, roasted sunflower seeds with garlic and sunflower seed hummus.
Summary
Protein-rich plant-based foods are a great way to get the protein your body needs.
Not only do they contain all the essential amino acids, but they are also high in fiber, magnesium, potassium and zinc. This makes them an excellent choice for people looking to build muscle, lose weight or just maintain their current weight.
So if you’re looking for a healthy and delicious way to add protein to your diet, be sure to check out protein-rich plant-based foods!
