When living on a plant-based diet it is important to eat foods which are giving you protein. Most often in a diet, protein is found in the meat that we eat but as more and more people are choosing to be vegan and vegetarian it is important to know which foods have the nutrients that you need to keep your diet varied. So here are the best ways to get plant-based protein…
Plant-based protein: Why you need it
We need protein as it is an important component of every cell in our bodies. It is used to build and repair tissue and it also makes enzymes, hormones, and other bodily chemicals. It is an important thing that we need to consume.
For the most part, most people get most of their protein from animal-based sources. But if you’ve cut meat out of your diet, it’s super-important to make sure you’re getting enough of the good stuff.
How to get plant-based protein
Here are some of the best plants containing protein that are delicious and easily available. Enjoy!
Chickpeas
When cooked, these chickpeas are really high in protein and super versatile. They’re good used in stews and curries or, as they are most favourably eaten, as hummus which you can use as an alternative to butter in sandwiches.
It works great as a dip for raw veggies, as well as a complement to falafel, and salads, and ups the plant content of any vegan plate!
Quinoa
This grain is a complete protein. It is also high in magnesium, iron, and fiber. Quinoa is great served as part of a salad or as a replacement for carbohydrates like pasta.
Tofu
Soy is one of the richest sources of protein so tofu is the perfect thing to eat. It is often used as a substitute for meat and works well in meals as it takes on the flavors of the food that it is served with. It is also full of calcium and iron so is a good substitute for dairy.
Lentils
Full of protein, fiber, iron, and potassium, lentils are a great staple for a plant-based diet. Similar to chickpeas, they work really well in curries and stews, as well as salads. You can even get pasta made with them from certain supermarkets and health-food shops – it all counts!
Vegetables
Dark leafy greens can be a great source of protein such as broccoli stems, kale, and mushrooms. On their own they don’t offer much but as a snack throughout the day or combined with other protein-rich foods they are perfect! Add to salads, turn into pestos or sauces, or cook and throw them on your plate!
Peanuts
Great for protein and healthy fats these are great to nibble on. Using peanut butter as an ingredient is a great way to get this food into your diet. As long as you know that you’re not allergic, you can add nut butter to almost anything, or just slather it on some toast.
Spirulina
Not so recognizable but very high in protein! Spirulina is an organism that grows in both fresh and salt water. It is also a great source of some really important vitamins such as A,C,E, and B. Take as a supplement, or blend the powder into your fave smoothie.
Chia Seeds
Great for protein, fiber, and essential amino acids. It also packs calcium so it’s really helpful for the growth and health of your nails, bones, and skin. Chia seed puddings are very popular, you will probably have seen them on Instagram at some point as they are very pretty and very yummy. You’ll most likely have to soak them overnight, but they’re worth the wait!
Potatoes
We all love potatoes, but their nutritional value is often ignored. For instance, a white potato has up to 4g of protein and 20% of your recommended daily amount of potassium. Pair a baked potato with hummus for a really good wholesome meal.
Edamame beans
One cup of these beans is going to give you a lot of protein. Edamame beans are great to eat as a snack throughout the day or as a side dish to a main meal.
