Protein is a fundamental part of our diet. Nowadays more people reducing their consumption of animal products and wondering where vegetarians and vegans get their protein from. In this post I’ll share with you some of the richest plant-based protein sources along with recipe ideas for each food source.
Why does my body need protein?
Protein is like the building blocks for our body. Our body breaks proteins down into amino acids which build and repair tissues, or provide us with energy.
What does a balanced, healthy plate look like?
There are nine essential amino acids that come from proteins which our body needs. Animal proteins (e.g. meat, fish, dairy products) contain all nine amino acids and are therefore called “complete proteins”.
Plant-based proteins don’t always contain all nine essential amino acids and are referred to as “incomplete proteins”. This means that many people mistakenly believe that we can’t get all the necessary proteins from plants.
In fact, all we need to do to ensure we get all the essential amino acids from plants is to eat a variety of them and combine them with other plants to make complete amino acid profiles. Good examples of these complementary protein combinations are rice and lentils, or corn and black beans.
A benefit of eating more plant proteins is that plant-based food often also contain more fibre, which helps to slow the release of glucose into the bloodstream, and less fat (particularly saturated fat) than animal proteins.
How much protein do I need daily?
The recommended daily intake of protein is calculated by body weight and suggests around 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
For example, I weigh around 65kgs, so 65 * 0.8 = 52g protein per day.
Please note that this is only a guideline since this calculation doesn’t take into account how active you are, your age, current health or your fitness goals.
Best plant-based protein sources
Tofu, tempeh and edamame beans
Soy products are among the richest sources of protein for anyone following a plant-based diet. The amount of protein in each food varies depending on how the soy is prepared:
- firm tofu (soybean curds) contains about 12g of protein per 100g
- tempeh contains about 18g of protein per 100g
- edamame beans (immature soybeans) contain 10g of protein per 100g
Recipe ideas include:
Lentils
Red and green lentils are a great source of protein, iron, folate and fibre. Just 100g of cooked lentils contain 9g of protein.
Lentils are a great ingredient in stews, soups, curries and sauces or can be mixed into rice and salads too.
Recipe ideas include:
- One-pot lentil & vegetable stew
- Beetroot, carrot & lentil falafels
- Easy vegan chilli
- Lentil, vegetables and dark ale pie
- Vegan shepherd’s pie
Chickpeas
Similarly to lentils, 100g of cooked chickpeas contains just shy of 9g of protein.
Chickpeas are probably one of my favorite foods in general because they’re so versatile! They’re delicious when added cold to salads or blended into hummus, which is a great alternative to butter or mayonnaise in sandwiches and burgers. They can also be added into stews, curries and soups or simply roasted with spices as a tasty snack!
Recipe ideas include:
- Homemade hummus
- Creamy polenta with cumin roasted veggies & chickpeas
- Smashed chickpea salad sandwich
- Loaded avocado toast
- Beetroot & chickpea burgers
Nutritional yeast
Just two tablespoons on nutritional yeast contains 8g of protein.
I love to add nutritional yeast to sauces and stews, as well as vegan burgers in place of breadcrumbs or thickener. It’s also delicious sprinkled over salads or pasta dishes.
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Black beans & kidney beans
Legumes in general are a staple for anyone on a plant-based diet. Both black beans and kidney beans contain just under 9g of protein per 100g.
When beans are eaten together with rice they make a more complete protein source, so try combining them in your meals!
Recipe ideas include:
- Easy vegan chilli
- Black bean and kale burgers
- Cuban black beans and rice
- Kidney bean curry
- Mushroom, jackfruit & black bean bourguignon
Hemp and chia seeds
Both chia and hemp seeds are complete proteins, meaning they contain all nine essential amino acids. Whilst a tablespoon of chia seeds contains 3g of protein, a single tablespoon of hemp seeds can contain as much as 5g of protein.
I love adding seeds to smoothies, breakfast bowls like granola and oats, as well as savoury dishes such as salads and burgers.
Recipe ideas include:
- Easiest overnight oats
- Mango & banana breakfast smoothie
- Beetroot & carrot falafels
- Strawberry & coconut chia pudding bowl
Peanut butter
Peanuts themsevles are a rich protein source with around 25g of protein per 100g. However peanuts are also high in fat (mostly the good kind), so try not to go overboard in consuming them!
A great way to eat peanuts is in peanut butter form. Two tablespoons of peanut butter can contain up to 8g of protein. Peanut butter is delicious spooned on top of breakfast bowls, pancakes and smoothies. I also like to add it to my sweet treats, but I’m not sure that counts 😉
Recipe ideas include:
- Homemade peanut butter
- Oat & banana pancakes
- Banana bread traybake with peanut butter icing
- Peanut butter overnight oats
Cooked quinoa
Quinoa is a gluten-free seed that has become very popular recently and can make a great substitute for rice and other grains. It’s a good source of protein too, with around 4.5g protein per 100g of cooked quinoa.
Recipe ideas include:
- Loaded avocado toast
- Roasted aubergine boats with quinoa salad
- Sun-dried tomato, spinach & quinoa salad
- Spinach & quinoa cakes with red pepper relish
Almonds
Almonds contain around 22g of protein per 100g. They’re also a good source of vitamin E, which is great for the skin and eyes.
Check out some of these recipe ideas for what you can make with almonds!
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Rolled oats
Oatmeal contains surprising amount of vitamins and minerals, so it’s a fantastic food to incorporate into your diet. Just 80g of dry oatmeal provides around 13g of protein.
Recipe ideas include:
I hope you found this post about plant-based protein sources helpful!
Leave a comment if you have any other suggestions or recipes that include foods in this list!
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