Lentils: The Protein Champion in Every Bowl
Lentils of all colors provide approximately 18 grams of protein per 1 cup when cooked, making them one of the most protein-dense legumes you can find. Lentils are a great source of vegetarian protein and can be a good addition to soups and stews. Lentils are one of the most iron-rich legumes. Studies have shown that incorporating lentils into meals can significantly help regulate blood sugar levels compared to other carbohydrate sources.
Particularly filling due to almost 8 grams of fiber per half cup, “studies have found that consuming lentils may regulate blood sugar levels and improve gut health. Lentils are great in soups or salads, but you can also add bulk and fiber to classically meaty dishes like meatballs and meatloaf”. You can also swap them for ground beef in tacos or sloppy joes for a healthier twist that doesn’t sacrifice taste.
Chickpeas: The Versatile Mediterranean Superstar
Chickpea grains have a greater protein content than any other pulse crop, with 60–65% carbohydrate, 6% fat, and between 12 and 31% protein. These magnesium and potassium stars are great for heart health, according to Previte. “They’re particularly beneficial in improving insulin sensitivity, blood cholesterol levels, and gut health”.
What makes chickpeas really shine is their incredible versatility. Chickpeas have a mild flavor and pair well with a variety of different foods. You can toss chickpeas with whole grains like farro or barley, or add chickpeas to salads for a plant-based protein boost. Chickpeas also work well in soups. From creamy hummus to crispy roasted snacks, they adapt to virtually any flavor profile you throw at them.
Quinoa: The Complete Ancient Grain
Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. This makes it incredibly valuable for anyone following a plant-based diet.
Since quinoa contains every one of the nine fundamental amino acids, it is a finished protein, making it one of the best plant-based protein sources. It tends to be utilised in servings of mixed greens, soups, sautés, and even breakfast bowls, offering a delightful and fortifying measure of protein. The nutty flavor and fluffy texture make it perfect for both sweet breakfast bowls and savory dinner dishes.
Hemp Seeds: The Tiny Powerhouse
Hemp and chia seeds are considered complete proteins, putting hemp seeds in an elite category among plant proteins. Hemp seeds are protein powerhouses. They’re a complete protein with all nine essential amino acids. What’s remarkable about hemp seeds is how easily they blend into any meal without dramatically changing the taste.
hemp hearts: Sprinkle them on salads or add them to just about any meal to bump up your protein consumption. For every 100 calories of hemp hearts you eat, you’ll get about 5.7 grams of protein. Seeds can be added to oatmeal, baked into granolas or crackers, blended into smoothies, or sprinkled on top of a salad or grain bowl. They’re like nutritional confetti you can sprinkle anywhere.
Black Beans: The Hearty Kitchen Staple
Most types provide 15 grams of protein per 1 cup of cooked beans. Beans including black beans, chickpeas or garbanzo beans, kidney beans, pinto beans, navy beans, and others, are legumes rich in soluble fiber, which may help to lower cholesterol levels, regulate blood sugar levels, and improve digestive health. Most types provide 15 grams of protein per 1 cup of cooked beans.
Black beans are the ultimate comfort food protein. This recipe, using vegan mince, provides 29g of protein per serving, but you can also use brown lentils or a combination of the two when making hearty chilis. They hold their shape beautifully in everything from burrito bowls to hearty stews, and their rich, earthy flavor pairs perfectly with cumin, garlic, and lime.
Chia Seeds: The Fiber-Rich Tiny Champions
For every 100 grams, chia seeds contain around 17 grams of protein. However, since chia seeds are consumed in much smaller quantities, a typical serving size of 28 grams (about 2 tablespoons) provides roughly 4.7 grams of protein. chia seeds contain high dietary fiber content, calories, lipids, minerals (calcium, magnesium, iron, phosphorus, and zinc), and vitamins (A and B complex). Chia seeds are also known for their presence of a high amount of omega-3 fatty acids.
What makes chia seeds truly special is their incredible fiber content and their ability to absorb liquid. This Berry Chia Pudding is the perfect easy breakfast to make while being as wholesome as it is delicious. By blending up fresh blueberries with soy milk and dates, you create a colorful base that melds beautifully with chia seeds. The final serving boasts 25 grams of plant protein and also makes for a hearty and satisfying meal to start your day off right! They transform into a gel-like consistency that creates satisfying puddings and smoothie bowls.
Tofu: The Shape-Shifting Protein
For tofu, the protein can range depending on the firmness. Tofu is very versatile and can be used to make a tofu scramble or baked in cubes or slices and added to a salad or wrap. Silken tofu can also be added to smoothies or desserts like pudding or mousse for a boost of protein. This remarkable adaptability makes tofu one of the most useful proteins in any kitchen.
The secret to great tofu is all in the preparation. These to-go Mediterranean meals have an astonishing amount of plant-based protein – 45 grams! Assemble in a container, top with tofu tzatziki, and you have a satisfying homemade lunch to take to work or on a picnic. Whether you’re scrambling it for breakfast, marinating and grilling it for dinner, or blending it into creamy desserts, tofu takes on whatever flavors you give it.
Tempeh: The Fermented Protein Powerhouse
Tempeh is high in protein, vitamin B12, and minerals, and contains an impressive amount of iron, calcium, manganese, and phosphorus. A 3-ounce (84-gram) serving of tempeh contains 15 grams of protein. The fermentation process not only increases the protein content but also makes it easier to digest and adds beneficial probiotics.
Tempeh provides a nutty flavor and firm texture that can be grilled, baked, or pan fried and used in stir fries, curries, or salads. Tempeh all by itself is a little funky. It begs for a sauce with plenty of depth. The glaze for BBQ tempeh is complex. Think of tempeh as the protein that loves to be dressed up with bold marinades and sauces.
Pumpkin Seeds: The Crunchy Mineral-Rich Option
Pumpkin seeds are protein powerhouses. They pack 7 grams of protein per ounce, making them perfect for meal prep services looking to add allergy-friendly options. Pumpkin seeds are free from common allergens like nuts, soy, and gluten. They’re a safe bet for customers with food sensitivities.
Don’t think of pumpkin seeds as just a Halloween leftover. These seeds are super versatile. Toss them on salads, blend them into smoothies, or add crunch to soups and stir-fries. Roast them with a bit of salt. They add a delightful crunch to granola, yogurt bowls, and even soup toppings, while delivering important minerals like magnesium and zinc.
Seitan: The Wheat-Based Meat Alternative
Seitan, which has been consumed for centuries in Asian cuisine, is a protein made from gluten, the main protein in wheat. Seitan is often called “wheat meat” given its ability to mimic the texture of meat while providing high protein content. Just 3.5 ounces (100 grams) of seitan provides 25 grams of protein, making it an excellent source of protein for those following a plant-based diet.
Seitan is often called “wheat meat” given its ability to mimic the texture of meat while providing high protein content. Seitan is incredibly versatile and can be prepared in many ways including grilled, sautéed, stir-fried, air-fried, or added to stews, curries, tacos, sandwiches, and salads. However, it’s important to note that seitan contains gluten, so it’s not suitable for those with celiac disease or gluten sensitivity.
