10 Sources of Plant Protein

If you haven’t guessed by now, I like plants, a lot. I also like to get as much protein from plant sources when possible. There are a few reasons for this:

  • Firstly I want to reduce my impact on the environment as much as possible. This means not only reducing my meat and fish consumption, but also sourcing local, organic meat when I do choose to eat it. Choosing plant protein sources can be better for the environment, and definitely better for my wallet!
  • Eating a range of plants is good for your health. You get a wider range of minerals and vitamins and you also help to feed the all important gut microbiome (good gut guys). So by eating plant protein you get other nutritional benefits of eating plants, as well as the benefits of protein (more on this at a later date).
  • As humans, we can’t store protein. So getting different sources of protein as different times of the day means we can keep a more regular level of protein in our system.

Here are some of my favourites sources of protein:

1. Soy products: tofu, tempeh, edamame

Soy products are one of the most complete sources of plant protein. The protein content varies on how the soy is prepared.

– Tofu contains around 8g of protein per 100g

– Tempeh contains around 19g of protein per 100g

– Edamame beans contain around 11g of protein per 100g

Tofu and cucumber salad

2. Lentils

Lentils are a great source of protein (at roughly 9g of protein per 100g) as well as fibre and other key nutrients such as iron and potassium.

3. Chickpeas

One of my absolute diet staples. Blended into hummus or roasted with vegetables, I love them. They also pack a protein punch at 19g of protein per 100g.

4. Peanuts

Now, did you know that a peanut, contrary to its name, is not a nut but a legume (same family as chickpeas, lentils etc). At 26g of protein per 100g you can enjoy snacking on them or in peanut butter (just be careful of the palm oil and sugar content here).

5. Hemp seeds

These little guys are plant power as they are a complete protein with 30g of protein per 100g. You can add them to smoothies or sprinkle them on top of salads for an extra nutritional boost.

6. Green veggies

There are also some green veggies which contain a higher percentage of protein than other vegetables. Although in comparison to some other sources they may not be as high in protein content, but they’re still worth mentioning as they also come with lots of other plant nutrients. Per 100g they contain:

– Peas: 5g

– Kale: 4.3g

– Spinach: 2.9

– Broccoli: 2.8g

7. Potatoes

Yep, you read that right. Potatoes are a source of protein. They get a bad rep in the health space as they’re often linked with chips and crisps but a large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.

8. Seitan

Made from mixing wheat gluten with various spices (gluten is a protein for those that don’t know) it is often used as a meat substitute and contains a whopping 75g of protein per 100g.

9. Chia seeds

Similar to hemp seeds, chia seeds are a complete source of protein. These super food seeds contain 17g of protein per 100g and are also rich in fibre and omega-3 fatty acids. Mix them into smoothies, add them to porridge or greek yoghurt for a nutritious way to start the day.

10. Quinoa

Saving my favourite until last here, I love quinoa. I love the nutty flavour and versatility. I chuck it into salads, curries, swap it with rice, or have it for brekkie in a porridge (I have a recipe – it’s DELICIOUS). Quinoa is a complete protein and has about 5g of protein per 100g (cooked).

Mixed quinoa seeds

What are your favourite sources of plant protein? Let me know in the comments box below!

Love Emma x

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