Complete Plant-Based Protein Sources

Plant-based eating continues to grow in popularity, but many people worry about getting adequate protein. The good news is that plants offer abundant protein sources that are nutritious, sustainable, and delicious.

Legumes are protein powerhouses. Lentils, chickpeas, black beans, and kidney beans provide 15-20 grams of protein per cooked cup. They're also rich in fiber, iron, and other essential nutrients. Incorporate them into soups, salads, curries, and burger patties.

Quinoa stands out among grains as a complete protein containing all nine essential amino acids. This pseudo-grain cooks quickly and works in both savory and sweet dishes. One cup of cooked quinoa provides about 8 grams of protein.

Tofu and tempeh, made from soybeans, are versatile protein sources. Tofu absorbs flavors beautifully and works in everything from scrambles to stir-fries. Tempeh has a firmer texture and nutty flavor, perfect for grilling or sautéing.

Nuts and seeds pack protein along with healthy fats. Almonds, pumpkin seeds, chia seeds, and hemp hearts can be sprinkled on meals or enjoyed as snacks. Nut butters provide convenient protein boosts for smoothies and sandwiches.

Seitan, made from wheat gluten, offers an impressive 25 grams of protein per 3.5 ounces. Its meaty texture makes it popular in plant-based versions of traditional dishes.

Combining different plant proteins throughout the day ensures you get all essential amino acids for optimal health.