There are many reasons to switch to a plant-based diet as it is better for health and the planet, and there are many delicious plant-based products present in supermarkets across the country.
As per DJ Blatner, author of The Flexitarian Diet one can get absolutely enough protein on a plant-based diet.
Following are the 8 plant-based proteins which can be added to your diet, and delicious ideas on how to enjoy them.
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Seitan
It contains 22 grams protein in about 3/4 cup, cooked
It is made from wheat gluten (commonly, wheat minus the starch). It is also the most protein-dense food beating some meats. Though it is not a complete protein, seitan can blend almost into anything, be it from stir-fries to fajitas.
Tempeh
It contains 20 grams protein in about 3/4 cup, cooked
Soybeans which make up three of the top protein sources start with tempeh, a savory cake made from soybeans.
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Tofu
It contains 11 grams protein per 1/2 cup, cooked
Tofu is made from soy milk and products like plant-based burgers also utilizes soy protein, Blatner further says that tofu is better for daily meals since it’s a whole, unprocessed food.
Edamame
It contains 9 grams protein per 1/2 cup, cooked
Rounding out soybean trio is edamame. Soybeans are the only plant-based food which contains all eight essential amino acids, and are an excellent source of iron, calcium, and fiber. Always cook them alone for a healthy snack.
Lentils
It contains 8 grams proteins per 1/2 cup, cooked
These tasty little legumes can always be used as a meatloaf or ground-beef replacement in shepherd’s pie. They can further take the place of grains like rice, and since they are rich in potassium, and folate, they are even healthier than their counterparts.
Beans
It contains 8 grams proteins per 1/2 cup, cooked
It is packed with both fiber and protein, and with a versatile texture it can be cooked in chili, can be shaped into burgers, or mixed up onto salads, beans play an important role in any plant-based diet. Try pinto, white, kidney, and black beans- each one has a different texture and flavor, but a similar protein concentration.
Peanuts
It contains 8 grams proteins per 1 ounce
It can further be eaten as a PB&J (about two tablespoons) and a snack (about 35 nuts). But peanuts and peanut butter are great ingredients to add to veggie dishes, stir-fries, and smoothies. Case in point: healthy PB-banana pancakes are protein packed, but tastes like dessert.
Nutritional Yeast
It contains 8 grams proteins per 1/4 cup
Peeked in the pantry of any vegan, and a person will indeed find a stash of this savory yellow powder which tastes similar to grated cheese. Often called as “nooch,” nutritional yeast can be sprinkled on top of popcorn, or mixed in any soup or pasta sauce to easily enhance the flavor and protein.