Plant-based proteins are a vegetarian’s secret when it comes to meeting protein requirements outside of consuming meat. Getting enough protein is usually the concern when switching to a vegan or vegetarian diet. But take a look at this plant-based protein list! You know your protein needs are covered and your options are practically endless. Plant-based protein recipes are also a dime a dozen. Next time you’re iffy about quitting meat because…protein, these plant-based proteins are the answer!
Plant-Based Proteins: Know Your Vegan Options
A complete protein is a rarity in fruits and vegetables. Complete protein means 20 essential amino acid are present. Don’t worry, a variety of fruits and veggies will take care of it. Most of these of these grains are good protein sources, and amaranth and quinoa are considered complete proteins.
- Amaranth – 1 cup, cooked, 9g
- Barley – 1 cup, cooked, 4g
- Brown rice – 1 cup, cooked, 5g
- Buckwheat Groats – 1 cup, cooked, 6g
- Bulgur – 1 cup, cooked, 6g
- Millet – 1 cup, cooked, 6g
- Oatmeal – 1 cup, cooked, 6g
- Quinoa – 1 cup, cooked, 8g
Some of the most significant plant-based protein source are legumes. Check the amount of protein in each serving of these protein powerhouses. An egg, which is an important protein source, has only 6 grams. Now, isn’t that amazing?
- Adzuki Beans – 1 cup, cooked, 17g
- Black Beans – 1 cup, cooked, 15g
- Chickpeas – 1 cup, cooked, 15g
- Edamame – 1 cup, cooked, 17g
- Kidney beans – 1 cup, cooked, 15g
- Lentils – 1 cup, cooked, 18g
- Navy Beans – 1 cup, cooked, 15g
- Peanuts – 1 cup, cooked, 15g
- Pinto Beans – 1 cup, cooked, 15g
- Tempeh – 1 cup, cooked, 18g
Vegetable And Root Crops
High-protein vegetables and fruits exist! Not only are vegetables a good source of protein, they are also rich in dietary fiber, dietary minerals, and carbohydrates. Now you know you can have everything in one vegan dish.
- Artichoke – 100g, cooked, 4g
- Arugula – 100g, raw, 3g
- Asparagus – 1 cup, cooked, 3g
- Beet greens – 1 cup, cooked, 2g
- Broccoli – 1 medium stalk, cooked, 4g
- Brussel Sprouts – 1 cup, cooked, 4g
- Cauliflower – 1 cup chopped, cooked, 2g
- Collard Greens – 1 cup, cooked, 4g
- Kale – 1 cup, cooked, 2g
- Potato – 1 medium potato, boiled with skin, 5g
- Sweet Yellow Corn – 1 ear, cooked, 5g
- Broccoli – 1 medium stalk, 4g
Nuts are not only a good non-animal protein source, they make an excellent substitute for vegan recipes calling for milk. A blender and some water, and your vegan ice cream or cake is on the way.
- Almonds – 1 ounce, 6g
- Cashew – 1 ounce, 5g
- Hazelnuts – 1 ounce, 4g
- Pistachio – 1 ounce, 6g
- Walnuts – 1 ounce, 4g
Don’t overlook seeds when it comes to protein. They, too, pack a protein punch. Next time you whip up a vegetable salad, sprinkle some hemp seeds on top. If you want to up chia seeds‘ protein, use almond milk to make a mean protein smoothie or pudding.
- Chia seeds – 2 tablespoons, 5g
- Flax seeds – 1 tablespoon, 2g
- Hemp seeds – 3 tablespoons, 9g
- Pumpkin seeds – 1/4 cup, roasted, 8g
- Sunflower seeds – 1/4 cup, dried, 7g
You won’t be limiting yourself to Meatless Mondays now that you know you have everything you need in a plant-based diet. This plant-based protein list will serve as your cheat sheet whenever you’re prepping a meatless protein-rich recipe. Who knows what new vegan recipes you can create now that you know exactly how much you have to work with, thanks to this nifty info on vegan sources of protein!
What is your favorite plant-based protein combination? We’d love to know all about them in the comments section below!
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