What is Plant Protein?

If you think that protein mainly comes from meat, think again. A plethora of plants are protein heroes.

BY REBECCA HEATON

Eating plant-based has grown beyond being a trend—it’s a burgeoning lifestyle as more and more people are interested in eating more vegetarian or vegan and reducing their consumption of animal products. And the shift from animal products just keeps getting easier, with a continuous influx of fortified and nutritious plant-based foods to the market.

Plant-based eating primarily focuses on foods that come from plants—fruits and vegetables, as well as seeds, nuts, whole grains and legumes—while minimizing processed foods and reducing or eliminating animal products such as meat, poultry, fish, eggs, dairy and honey.

Honey isn’t plant-based? Nope! Because it’s made by bees.

The right plant-based foods can be excellent sources of protein and other nutrients. Here are some with the highest amount of protein and nutrition.

tempeh

Tempeh:

Made from fermented soybeans, tempeh has about 15g of protein per half cup. It also contains good levels of calcium, iron, manganese and phosphorus, and is low in carbs and sodium.

Tip: Use tempeh as a meat substitute in soups and stir fries. Or marinate and bake or cook on the grill.

tempeh

Tempeh:

Made from fermented soybeans, tempeh has about 15g of protein per half cup. It also contains good levels of calcium, iron, manganese and phosphorus, and is low in carbs and sodium.

Tip: Use tempeh as a meat substitute in soups and stir fries. Or marinate and bake or cook on the grill.

Lentils:

Red or green lentils are a good source of plant protein—close to 9g per half cup—along with fiber, iron and potassium.

Tip: Add to curries, salads and stews, or use as a substitute for rice.

Lentils

Lentils:

Red or green lentils are a good source of plant protein—close to 9g per half cup—along with fiber, iron and potassium.

Tip: Add to curries, salads and stews, or use as a substitute for rice.

Chickpeas:

Cooked chickpeas contain more than 7g of protein per half cup, plus fiber, potassium, magnesium and vitamin B6.

Tip: Eat them hot or cold, add to salads, soups or curries. Hummus, made from chickpeas, is a protein-rich dip or sandwich spread.

Chickpeas:

Cooked chickpeas contain more than 7g of protein per half cup, plus fiber, potassium, magnesium and vitamin B6.

Tip: Eat them hot or cold, add to salads, soups or curries. Hummus, made from chickpeas, is a protein-rich dip or sandwich spread.

Almonds:

Raw almonds contain 16.5g of protein per half cup, plus fiber and a good dose of vitamin E.

almonds

Almonds:

Raw almonds contain 16.5g of protein per half cup, plus fiber and a good dose of vitamin E.

seeds

Seeds:

So many seeds are protein heroes.

Tip: They’re easy to include in your diet: sprinkle on salads, cereal or oatmeal; add to smoothies; stir into stews and more. Following are seven superstars:

seeds

Seeds:

So many seeds are protein heroes.

Tip: They’re easy to include in your diet: sprinkle on salads, cereal or oatmeal; add to smoothies; stir into stews and more. Following are seven superstars:

You’ll find all seven of these superstar seeds in Ancient Nutrition’s USDA-organic certified Plant Protein+ powder, an easy way to get a concentrated dose of healthy plant protein.

Pumpkin seeds: Also known as pepitas. An impressive 30% of the calories of these seeds come from protein. They also boast omega-3 fatty acids, zinc, magnesium, manganese, phosphorus and phytosterols.

Watermelon seeds: When you think of watermelons, you may not think of the seeds. Made of about 18% protein, the seeds also contain zinc, magnesium and folate.

Flaxseed: Made of about 18% protein, these seeds also offer omega-3 fatty acids and fiber.

Chia Seeds: Made of approximately 16–18% protein, these seeds feature omega-3 fatty acids, fiber and antioxidants.

Hemp Seeds: Hemp seeds typically have 25% or more of their total calories from high-quality protein, plus several vitamins and minerals.

Sacha inchi seeds: These seeds are about 27% protein and feature omega-3 fatty acids and vitamin E.

Sunflower seeds: About 14% of the calories constitute protein, plus certain vitamins, minerals, antioxidants and phytonutrients.

Source: Jordan Rubin, co-founder of Ancient Nutrition

What is Plant Protein?

If you think that protein mainly comes from meat, think again. A plethora of plants are protein heroes.

PLANT-BASED RECIPES

Vegan Plant Protein Smoothie

Plant-Based Mocha Cold Brew Coffee

Berries n’ Creme Keto Overnight “Noatmeal”