Plant based protein sources

Pictured: a hearty (and tasty) protein overload complemented by a huge hit of fibre!

Over the last century or so the idea that protein is the most important nutrient and that we're all in danger of becoming protein-deficient has become almost unassailable "Law", along side the misguided beleif that the best protein for humans in meat.

Despite what some people may believe, there are many ways to get enough protein in a plant based lifestyle.

First our bodies make protein from molecules called amino acids. There's about 500 found in nature but humans require 20 of them to make all the different proteins that make up our bodies (think skin, muscle, liver, heart muscle, mucous etc). We can manufacture 11 of them but other nine we have to ingest.

What we forget is that the protein in meat comes directly from the plants that the animals ate - becasue every single plant on earth contains protein. Not only that but every plant contains every amino acid that humans require - the corollory is that some don't have much and some plants will have a lot.

So, as each plant has different amounts of each of the essential amino acids, we must eat a diversity of plants to get the requirded amounts of each one.

It's amost like our bodies have evolved not to make those 11 amino acids just so we WILL eat a diversity of plants (because we know how important this is to our micro-biome).

For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, you can be sure to obtain all nine essential amino acids

The amino acids that we don't make are referred to as essential amino acids and include:

• histidine

• isoleucine

• leucine

• lysine

• methionine

• phenylalanine

• threonine

• tryptophan

• valine

There are some plants that are brilliant protein sources and contain everything we need in the right doses.

1. Quinoa

Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavour.

As it doesn’t grow from grasses like other cereals and grains, it’s technically considered a pseudocereal and naturally gluten-free

One cup (185 grams) of cooked quinoa provides approximately 8 grams of protein

In addition to being a complete protein, quinoa provides more magnesium, iron, fibre, and zinc than many common grains

You can use quinoa in place of rice in most recipes. It can also be simmered in a plant source milk for a creamy, protein-rich breakfast porridge.

2. Tofu, tempeh, and edamame

Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources

Tofu is made from coagulated soy milk that’s pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it’s quite bland, tofu tends to take on the flavor of the foods with which it’s cooked.

A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron

Tempeh is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.

Meanwhile, edamame beans are whole, immature soybeans that are green and have a slightly sweet, grassy flavour. They’re usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.

Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fibre and iron and contains potassium and calcium

A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fibre, calcium, iron, and vitamin C

3. Amaranth

Amaranth is another pseudocereal that’s a complete source of protein

Once considered a staple food in Incan, Mayan, and Aztec cultures, it has become a popular gluten-free grain alternative.

Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.

When ground into a flour, amaranth can also be used in gluten-free baking.

One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It’s also an excellent source of manganese, magnesium phosphorus, and iron

In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that’s important for brain health

4. Buckwheat

While it’s not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that’s a plant-based source of complete protein

Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or ground into a flour and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.

One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein

This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron

5.Ancient Grain bread

Ancient grain and sprouted grain breads are made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.

Studies suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine.

6. Spirulina

Spirulina is a type of blue-green algae that’s a popular supplement among those on vegan and vegetarian diets

While it can be purchased as tablets, the powdered form of spirulina can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.

Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein

In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron

7. Hemp Seeds

Coming from the hemp plant Cannabis sativa, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana

As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana

However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it’s important to purchase seeds from trusted brands that test for THC

Technically a nut, the edible whites inside of hemp seeds are referred to as hemp hearts and incredibly nutritious.

In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3)

Three tablespoons (30 grams) of raw, hulled hemp seeds boast an impressive 10 grams of protein and 15% of the DV for iron. They’re also a good source of phosphorus, potassium, magnesium, and zinc

Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.

8. Chia seeds

Chia seeds are tiny round seeds that are often black or white.

They’re unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They’re also commonly used as an egg substitute in vegan baking.

However, chia seeds can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.

Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They’re also a good source of omega-3s, iron, calcium, magnesium, and selenium

If you would like to give chia seeds a try, stock up at your local supermarket or online.

9. Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae that’s grown specifically to be a food product.

Commercially, nutritional yeast is sold as a yellow powder or flakes and has a distinctive umami flavour that can be used to add a cheese-like flavour to vegan dishes, such as popcorn, pasta, or mashed potatoes.

A 1/4-cup (15-gram) serving of nutritional yeast provides 8 grams of complete protein.

When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12

10. Rice and beans

Rice and beans are a classic pairing that’s a source of complete protein.

Both brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.

One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fibre.

While you can enjoy the mixture on its own, rice and beans can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.

11. Pita and hummus

A delicious Middle Eastern classic, pita and hummus are another combination that provides all nine essential amino acids.

Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine

One medium-sized (57-gram) whole wheat pita with 2 tablespoons (30 grams) of hummus provides approximately 7 grams of protein.

In addition to serving as a snack, adding fried or baked ground chickpea balls known as falafel will further increase the protein content of your pita and hummus.

12. Peanut butter sandwich

A lunch box staple, natural peanut butter sandwiched between whole grain bread is another common combination that results in a complete protein source.

As mentioned earlier, wheat is low in lysine while pulses like peanuts make up for it by being high in lysine.

Two slices (62 grams) of whole wheat sandwich bread with 2 tablespoons (32 grams) of peanut butter provide approximately 14 grams of protein

However, the exact amount of protein may vary depending on the brand of bread you buy.

When choosing a peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.

13. Mycoprotein (Quorn)

Mycoprotein is a meat substitute product that’s marketed under the name Quorn.

Made from a naturally occurring fungus called Fusarium venenatum, it’s sometimes mixed with eggs or milk protein before being shaped into patties, cutlets, or strips. As a result, not all mycoprotein products are vegan.

It’s a rich source of essential amino acids and low in sodium, sugar, and fat, it’s a popular option for those looking for a plant-based alternative to chicken

While the amount of protein varies by product, one 75-gram Quorn Chik’N patty contains 9 grams of protein.

13, Nuts like cashews and walnuts (or sunflower seeds)

Raw cashews and walnuts (soak overnight to help with digestion) are a fairly universal option as a replacement for beans and lentils. Sunflower seeds are another choice if you have a nut allergy.

The upside to raw nuts is I found we needed a lot less to feel satiated. For example, I could usually add ¼ cup nuts to a recipe that called for about 1 ½ cups of beans. It takes a little trial and error to find how much you need to feel satiated afterward, but you’ll find what works for you. If I had to pick one, I’d say cashews work the best.