1. Lentils

Lentils are a fantastic source of protein, with about 18 grams of protein per cooked cup. They are also rich in iron, folate, and fiber. Lentils come in various types, including green, brown, red, and black, each offering slightly different flavors and textures.

Nutrition

• Protein: 18g per cup (cooked)
• Fiber: 15g per cup
• Iron: 37% of the daily value (DV) per cup

Use lentils in soups, stews, salads, or as a meat substitute in recipes like lentil burgers or meatballs. They cook relatively quickly and can absorb a variety of flavors.

2.Beans

Beans, such as black beans, kidney beans, and pinto beans, are another great source of protein, with about 15 grams per cooked cup. They are also rich in antioxidants, vitamins, and minerals.

Nutrition

• Protein: 15g per cup (cooked)
• Fiber: 13g per cup
• Iron: 20% of the DV per cup

Beans are perfect in chili, burritos, or as a base for bean salads. They also work well in vegetarian and vegan dishes as a meat substitution

The Benefits of Eating Cashews at Night

3. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. A cooked cup of quinoa provides about 8 grams of protein. It’s also a good source of fiber, magnesium, and manganese.

Nutrition

• Protein: 8g per cup (cooked)
• Fiber: 5g per cup
• Iron: 15% of the DV per cup

Use quinoa as a base for salads, in place of rice, or as a side dish. It cooks quickly and has a slightly nutty flavor.

4. Tofu 

Tofu, made from soybeans, is a popular protein source in plant-based diets. It contains about 10 grams of protein per half-cup serving. Tofu is also rich in calcium and iron.

Nutrition

• Protein: 10g per half-cup
• Calcium: 20% of the DV per half-cup
• Iron: 15% of the DV per half-cup

Tofu can be stir-fried, grilled, or blended into smoothies. Its mild flavor allows it to absorb various seasonings and sauces.

5.Tempeh

Tempeh is fermented soybeans and has a firmer texture and nuttier flavor compared to tofu. It provides about 15 grams of protein per half-cup serving. It’s also rich in probiotics due to the fermentation process.

Nutrition

• Protein: 15g per half-cup
• Calcium: 10% of the DV per half-cup
• Iron: 10% of the DV per half-cup

 Tempeh is great in stir-fries, sandwiches, or crumbled into salads. Its texture makes it a suitable meat substitute.

6. Hemp Seeds

Hemp seeds are not only a great source of protein, with about 10 grams per 3 tablespoons, but they also contain healthy fats and essential amino acids. They are also rich in omega-3 and omega-6 fatty acids.

Nutrition

• Protein: 10g per 3 tablespoons
• Healthy Fats: 14g per 3 tablespoons
• Omega-3: 2,400mg per 3 tablespoons

 Sprinkle hemp seeds on salads, smoothies, or yogurt, or use them in baking. They have a mild, nutty flavor.

7. Chia Seeds

Chia seeds offer about 4 grams of protein per 2 tablespoons. They are also high in fiber and omega-3 fatty acids. Additionally, chia seeds can absorb liquid and form a gel-like consistency, making them great for puddings.

Nutrition

• Protein: 4g per 2 tablespoons
• Fiber: 11g per 2 tablespoons
• Omega-3: 5,000mg per 2 tablespoons

Add chia seeds to smoothies, yogurt, or make chia pudding. They can also be used as an egg substitute in baking.

8. Edamame

Edamame, or young soybeans, provide about 17 grams of protein per cup when cooked. They are also rich in vitamins and minerals like folate, vitamin K, and iron.

Nutrition

• Protein: 17g per cup (cooked)
• Fiber: 8g per cup
• Iron: 20% of the DV per cup

 Edamame can be enjoyed as a snack, tossed in salads, or added to stir-fries. They have a mild, slightly sweet flavor.

9. Nutritional Yeast

Nutritional yeast is a deactivated yeast that provides a cheesy flavor and is a good source of protein, with about 8 grams per 2 tablespoons. It’s also often fortified with B vitamins.

Nutrition

• Protein: 8g per 2 tablespoons
• B Vitamins: Varies by brand
• Fiber: 4g per 2 tablespoons

 Sprinkle nutritional yeast on popcorn, pasta, or salads for a cheesy flavor. It’s also used in vegan cheese recipes.

10. Seitan

Seitan, also known as wheat gluten, is made from wheat protein and provides about 21 grams of protein per 3.5 ounces. It has a chewy texture that resembles meat, making it a popular choice for vegan and vegetarian diets.

Nutrition

• Protein: 21g per 3.5 ounces
• Iron: 10% of the DV per serving

 Seitan can be used in a variety of dishes, including stir-fries, sandwiches, and stews. It absorbs flavors well and can be grilled, sautéed, or stir-fried.

11. Peas

Green peas offer about 8 grams of protein per cup. They are also high in fiber, vitamins, and minerals. Peas can be easily incorporated into a variety of dishes.

Nutrition

• Protein: 8g per cup (cooked)
• Fiber: 7g per cup
• Vitamin C: 97% of the DV per cup

Add peas to soups, stews, or casseroles. They can also be blended into sauces or added to salads.

12. Amaranth

Amaranth is a lesser-known grain with a high protein content of about 9 grams per cooked cup. It’s also rich in fiber, iron, and magnesium.

Nutrition

• Protein: 9g per cup (cooked)
• Fiber: 5g per cup
• Iron: 30% of the DV per cup

Use amaranth as a base for salads or side dishes, or cook it as a hot cereal. Its slightly nutty flavor pairs well with various ingredients.