Plant-based diets are becoming increasingly popular and for good reason. Studies have shown that diets rich in plant-based foods can reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. However, a common concern for those following a plant-based diet is getting enough protein. While many people are familiar with popular sources of plant-based protein like tofu and tempeh, there are plenty of other lesser-known options that are just as nutritious and delicious. In this article, we’ll be highlighting seven plant-based protein sources that you might not have tried yet.
Hemp Seeds:
Hemp seeds are a great source of plant-based protein, with 10 grams of protein in just 3 tablespoons. They also contain all nine essential amino acids, making them a complete protein source. In addition to protein, hemp seeds are high in healthy fats and fiber. They have a mild, nutty flavor and can be easily incorporated into various dishes, from smoothies to salads.
Spirulina:
Spirulina is a type of blue-green algae that is packed with protein, with 4 grams of protein in just 1 tablespoon. It’s also rich in other nutrients like iron, B vitamins, and antioxidants. While it might not sound appetizing, spirulina has a mild flavor and can be easily added to smoothies, and juices, or even used as a natural food coloring.
Seitan:
Seitan, also known as wheat meat, is made from wheat gluten and has a meaty texture that makes it a popular meat substitute. It’s also a great source of protein, with around 25 grams of protein per 3.5-ounce serving. Seitan is versatile and can be used in various dishes, from stir-fries to sandwiches.
Nutritional Yeast:
Nutritional yeast is a type of deactivated yeast that is high in protein, with 2 tablespoons containing around 9 grams of protein. It’s also a great source of B vitamins, making it a popular ingredient in vegan diets. Nutritional yeast has a cheesy, nutty flavor and can be used to add flavor to dishes like popcorn, pasta, and even scrambled tofu.
Tempeh:
While tempeh might not be as well-known as tofu, it’s a great source of protein, with around 16 grams of protein per 3.5-ounce serving. Tempeh is made from fermented soybeans and has a nutty flavor and firm texture. It can be used in various dishes, from stir-fries to sandwiches.
Pumpkin Seeds:
Pumpkin seeds are a great source of plant-based protein, with 9 grams of protein in just 1 ounce. They’re also high in other nutrients like magnesium, zinc, and healthy fats. Pumpkin seeds have a slightly sweet flavor and can be roasted and added to salads, trail mix, or even used as a topping for oatmeal.
Lentils:
Lentils are a versatile legume that is a great source of protein, with around 18 grams of protein per cup cooked. They’re also high in fiber, iron, and other nutrients. Lentils have a mild flavor and can be used in various dishes, from soups to salads.
The Conclusion
Getting enough protein on a plant-based diet doesn’t have to be complicated. There are plenty of plant-based protein sources out there, from hemp seeds to lentils, that are both nutritious and delicious. Incorporating these lesser-known protein sources into your meals allows you to add variety to your diet and discover new flavors and textures. Whether you’re following a plant-based diet or just looking to add more plant-based protein to your meals, try these options.