Protein is always a hot topic when it comes to nutrition. Whether it's how much we should be including, where it's coming from, or when is the best to consume it, the conversation around protein is full of opinions. After all, making sure you are getting adequate protein in each of your meals is so important to feeling your best.
Protein performs many important functions in our body. Think of it as the building blocks of life. Protein helps give us energy, provides structure for our tissues and cells, promotes growth, and supports our immune system. Protein is also what creates our hormones and enzymes.
Proteins are made up of amino acids. The body contains 20 amino acids, 11 of which can be synthesized in the body. The remaining 9 must come from our diet, and are therefore referred to as essential amino acids. Some foods, such as animal products, contain all 9 amino acids and are known as complete proteins. Because of this, it is popular opinion that many plant based foods do not contain a significant amount of protein because they do not contain all 9 essential amino acids. However this is no reason to start helping yourself to that second serving of ribs just yet...
If you are someone trying to incorporate more plant based foods into your diet, never fear! There are plenty of high protein options out there for you to try that will meet your needs. Today I want to highlight 6 plant protein sources you can start incorporating into your diet more frequently.
1. Soy
Soy comes in many dietary forms. The difference between them all is in how they are processed. Heavily processed soy is often used in imitation vegetarian products, and is very inflammatory. By sticking to more traditional versions of soy, you are ensuring the very best quality of protein for your body. Let's explore the different options for cooking with soy:
Tempeh 24 g per 1/4 cup: made from fermented soy beans, tempeh is great for gut health and the most nutritionally dense option of all soy products
Tempeh is great cooked in the air fryer! Try this recipe if you're new to eating tempeh: Air Fryer Tempeh
Tofu 22 g per 1/4 cup: with a much higher water content, tofu does not retain as much nutritional value per serving size as tempeh, but it's spongy texture helps absorb any flavor it is cooked with, making it an easy dinner companion
Food blogger & nutritionist Alyssa at simplyquinoa.com has a great tofu recipe: Asian Quinoa Bowls
Edamame 11 g per 1/2 cup: whole, green soy beans picked at peak ripeness, these make a great snack, appetizer, or salad topping
2. Lentils 17.9 g per cup: a hearty, heart healthy legume that works great in soups, stews, veggie patties, and grounding salad bowls. Lentils are also very high in fiber, great for digestion, & are a very affordable source of protein
Try this Chickpea Lentil Soup for a grounding, warming, & anti-inflammatory meal
3. Quinoa 11 g per cup: although quinoa is usually served as a grain, it is actually a seed, making it completely gluten free! Quinoa also contains all 9 essential amino acids, making it a complete protein. Use quinoa as a grain & pasta substitute for a protein packed meal. It's also great in salads, or even as a morning porridge. Quinoa is high in fiber, potassium, magnesium, & cancer fighting anti-oxidants as well.
This Southwest Quinoa Salad is the perfect dish to bring to your next pot luck!
4. Chickpeas 7 g per 1/2 cup: one of the most widely consumed legumes on the planet, chickpeas are a versatile food great for digestion, managing blood sugar, & packed full of fiber. They can be eaten in many different ways; add them to salads, blend them into delicious falafel patties, roast them in the oven, or even use chickpea flour in your baking. These simple little seed pods are so easy to incorporate!
Roasted chickpeas are delicious with cauliflower rice! Get the recipe here
5. Green Peas 8 g per cup: Another popular legume, peas are my go to choice for elevating the protein of any salad or stir fry I'm taking on the go. They also make a simple, protein packed mid day snack. Buy frozen green peas for an easy & affordable way to incorporate them into your diet. They thaw super quickly, and taste fresh and vibrant. Peas contain antioxidants like vitamins C, K, & A, making them a beauty food working to protect your skin, eyes, & bone health.
6. Hemp Seeds 9.5 g per 3 tablespoons: these seeds are SO easy to add to any meal; from smoothies, to oatmeal, salads, to roasted veggies, sprinkle and blend these babies onto anything you put in your mouth. Like quinoa, hemp seeds are also a complete protein. They are a great source of omega-3 fatty acids & GLA, helping to reduce inflammation and balance hormones. Buy hemp seeds in bulk to save money and ensure your kitchen is fully stocked with this incredible super food.
Because of their high fat content, hemp seeds are great in sauces and dips like pesto. You can even use them to make a delicious vegan version of parmesan cheese! Check out this simple recipe over at eatingbirdfood.com