Approved by dietitians, here’s a list of 5 plant-based food sources of protein.
Chickpeas, also known as garbanzo beans, are widely recommended. They are super versatile, high fiber, and very filling and you can enjoy them as hummus, the star of a meal, or puree them and make different sauces. One cup of chickpeas has 14.5 grams of protein and 12.5 grams of fiber.
The favorite for many vegetarians, lentils are incredibly high in fiber and some other key nutrients like folate. You find 14 grams of fiber and 17 grams of protein in one cup of lentils.
Adding them to salads or homemade veggie burgers are great options.
Non-GMO/organic, unprocessed soy products like tempeh and tofu are a great way to get plant-based protein, though it is recommended to avoid any highly processed forms of soy. Tofu and tempeh in particular may have additional health benefits because the beneficial bacteria from the fermentation process help support nutrient absorption and the digestibility of soy. It's super versatile and can be used in a variety of ways as a meat substitute in many traditional dishes, with 6 slices of tempeh having 11 grams of protein.
Weighing in at 17g per cup, with 8 grams of fat makes soybeans a powerful protein food. You can eat it alone, or toss it into your favorite stir fry for added yum. You can mix soy crumbles, broccoli slaw, edamame, and mushrooms, which can give you a sense of fullness. The water and fiber from the vegetables, protein, and fat will help keep you full.
One of the preferred meat substitutes for vegetarians. It is made of coagulated soy milk and is available in a variety of textures and firmness. Since it's soy-based, it's not for everyday consumption, but it's very filling and lean, at about 10 grams of protein per half-cup.