When we think of adding extra protein into our diets, our minds often go directly to thinking we need to consume meat, poultry or fish. These are solid sources, and some animal proteins are richer in amino acids than some plant options. However, we can also get a great amount of protein from plants.
Below we have compiled a list of some of the top sources of plant proteins with a few tasty recipes included (some also include animal proteins)!
- Chickpeas. Also known as garbanzo beans, these legumes can vary in color but the most common is a beige one that is a good source of protein and fiber. They are very common in both Mediterranean and Middle Eastern diets and are often serve as a great addition to salads. Try this warm salad recipe for fall.
- Quinoa This ancient grain which also happens to be gluten free, is also full of protein, iron, fiber and essential amino acids. Unlike some other grains, this one cooks quickly and also tastes good on its own. Try this recipe mixed with tuna for an extra burst of protein.
- Peas. Although they are unanimously disliked among children there is a reason parents try to force feed them to their offspring. In addition to their high protein count peas are also high in vitamins, minerals and antioxidants. A pea soup recipe is a great one to incorporate into your fall repertoire.
- Nutritional Yeast. This plant protein comes in a powder or flake form and is often used in garnishes or sauces. It has high amounts of B Vitamins and protein and is a healthy substitute for parmesan cheese. Try this high protein, vegan cheese sauce recipe.
- Lentils. These low calorie, high protein legumes can be enjoyed by themselves, as part of a salad or as ingredient in heartier options like burger patties. Try this recipe for a delicious fall entrée with vegetables.
What’s your favorite plant protein? Tell us in the comments below!