These Plant-Based Foods Have the Best Protein Content
A new study has confirmed that replacing
red meat with plant-based protein can help keep your heart healthy. The
study, based on 30 years of observation, says that by replacing red meat
with high-quality plant foods filled with protein such as beans, nuts,
or soy, one can reduce the risk of coronary heart disease by 17%.
We all know that protein is essential for
the growth and repair of the body and it helps in maintaining good
health. It also helps keep us fit, strong, and full all day. According
to health experts, males should ideally consume 63 grams of protein
daily while females should ensure having at least 52 grams of protein
every day.
With so many nutritious plant-based foods available, more and more
people these days are choosing to shift away from meat products to
fulfill their protein requirements. Now, plant-based diets aren’t
exactly new. But can we really get all the protein our body needs from
plant sources alone? Yes, we can. The right plant-based foods are great
sources of protein and several other nutrients. Here, we have listed
some of the best sources of plant-based proteins that you should add to
your diet.
1. Tofu, tempeh, and edamame
Soy products such as tofu, tempeh, and edamame are considered the
richest sources of protein. Tofu, for instance, has about 15 grams of
protein per 4 oz serving (cooked). While tofu doesn’t have any taste, it
takes on the flavor of the dish it’s prepared, making it a versatile
addition to your diet. You can even try tofu as a meat substitute in a
soup or a sandwich.
Edamame beans are immature soybeans and contain 8.5 grams of protein per
half-cup cup while tempeh contains about 15 grams of protein per half a
cup. Tempeh has a nutty flavor and can be used in soups, chilies, and
burgers. As for edamame, it can be used in a variety of ways ranging
from salads to appetizers.
All of these soy products also contain healthy levels of calcium and
iron and can hence be used as substitutes for dairy products.
2. Chia seeds 
Chia seeds are obtained from the Salvia hispanica plant and contain
about 3.5 grams of protein per two tablespoons. These wonderful seeds
are low-calorie foods rich in fiber and heart-healthy omega-3 fatty
acids. Furthermore, they also contain iron, calcium, selenium, and
magnesium.
If soaked overnight, chia seeds turn into a gel-like substance as they
absorb water. So, while they have a bland taste, they can be added to a
smoothie or on baked goods to make for a healthy recipe.
3. Lentils 
Lentils aren’t just a good source of protein, they have great fiber
content, too. This legume provides 9 grams of protein per half-cup and
also offers 7.9 grams of dietary fiber in the same amount. Lentils are
also rich in folate, manganese, and iron.
One of the best things about lentils is that they can be added to
salads, soups, curries, and stews to enhance their flavor. These
nutritional powerhouses are the perfect plant-based source of protein to
add to your daily meals.
4. Chickpeas 
Cooked chickpeas are an excellent addition to any plant-based diet as
they contain around 7.25 grams of protein per half-cup. Also known as
garbanzo beans, these legumes can be eaten hot or cold and can be easily
added to soups, stews, and curries. You can even roast them in the oven
and sprinkle some spices on top to prepare a nice healthy evening
roasted chickpeas snack.
5. Hemp seeds 
Hemp seeds are a complete protein and offer 5 grams of protein per
tablespoon. They also contain generous amounts of magnesium, iron,
calcium, zinc, and selenium. Moreover, hemp seeds are a solid source of
omega-3 and omega-6 fatty acids. Much like chia seeds, hemp seeds can be
added to your diet by sprinkling them on a smoothie or morning muesli.
They will also be great dressings for homemade salads.
6. Green Peas
Green peas are one of the best plant-based sources of protein and they
also contain many crucial vitamins and minerals. These healthy little
peas have 9 grams of protein per cooked cup (about 240 ml). The best
part about them is that one serving of green peas will essentially cover
almost 25% of your daily vitamin A, C, K, manganese, folate, and daily
fiber needs. They are also a great source of several B vitamins.
Green peas can be added to your daily diet as a side dish, or in the
form of pea soup. You can even add them to mashed potatoes to enhance
the taste while also making them healthier.
7. Quinoa
Similar to hemp seeds, quinoa is considered a complete protein. This
high-protein grain contains 8 grams of protein per cup when cooked. It
is also rich in nutrients like magnesium, iron, fiber, and manganese.
Quinoa is highly versatile and a really great plant-based protein
option. You can have it as a meal by combining it with various
vegetables or simply cook it in vegetable broth. Add quinoa to soups or
salads to have a delicious and protein-rich meal.
8. Soy Milk 
As we mentioned earlier, soy products are rich in protein. If you want
to find a good alternative to cow's milk for your diet, you can easily
choose soy milk as it has as much protein as cow’s milk and is lower in
calories than whole milk. It contains very little saturated fat and is
also a terrific source of potassium, calcium, vitamin D, and vitamin
B12.
A 240 ml cup of soy milk contains 7 grams of protein which can help
support healthy muscles and organs. Soy milk can easily be found in most
supermarkets. You can consume it every day as a glass of milk or even
use it in some baking recipes like soy milk cake, vegan apple cake, or
vegan corn muffins.
9. Wild Rice
Wild rice is higher in protein than regular rice. One cooked cup (about
240 ml) of this rice offers 7 grams of protein apart from also providing
fiber, magnesium, copper, manganese, phosphorus, and B vitamins. It has
a nutty and chewy texture and eating it regularly will help improve
your heart’s health while lowering your risk of type 2 diabetes. You can
eat wild rice alone or add it to salads, soups, casseroles, and even
desserts.
Bear in mind, however, that wild rice may also contain arsenic, and to
reduce its content you should wash it thoroughly before cooking.
10. Nuts and Seeds 
One of the easiest ways to increase the amount of protein in your diet
is to eat different nuts and seeds. We have already mentioned a few
seeds that you can try above. Other than that, you can start having a
variety of nuts as they are portable and don’t require refrigeration.
Nuts like almonds, walnuts, cashews, and pine nuts make for a delicious,
protein-rich snack or an excellent addition to meals. You can even
carry them around in a little box to your workplace or have them in the
morning with breakfast. Ideally, you should have them raw, with no other
additives to maximize their nutrient benefits.
Nut butters can also be made into a vital part of your everyday snack
plate. Two tablespoons of the average nut butter have 6 grams of
protein. However, do opt for natural nut butters rather than the
household brand varieties as the latter generally contain oil, sugar,
and excess salt.
11. Beans
Much like legumes, beans are considered to be one of the richest
plant-based sources of protein. A half-cup of black beans, for instance,
offers 7 grams of protein. Kidney beans are also super healthy and a
major source of protein everywhere in the world and for good reason: 3.5
ounces (100 grams) of boiled kidney beans consists of almost 9 grams of
protein. They can be eaten in many delicious ways, too. Like you can
make bean soups during the winter months or even use them to make a
veggie burger.