Top 7 Plant Based Protein Sources

Jan 17, 2022

4 mins read

Plant-based Protein Sources

A usual worry for vegetarians and vegans is they might lack sufficient protein. Proteins are the building blocks of our body and need them for the daily wear and tear of muscles, to speed up recovery and to gain strength. While we all know meat, eggs and dairy pack a high protein punch and the misconception that a vegetarian/vegan meal plan comes up short. While vegetarians often feel that they have fewer choices, there are enough plant-based protein options available for them to meet their daily protein.

Here are the top 7 Plant Protein Sources

1. Tofu, Tempeh and Edamame

Soy products have high protein content and have the maximum protein content in a plant-based diet.

Protein punch

Firm Tofu – 10g of Protein per 1/2 cup serving
Edamame Beans – 8.5g of Protein per ½ cup serving
Tempeh – 15g of Protein per ½ cup

2. Lentils

Indians can’t do without their dals, be it arhar, urad or moong. A part of almost every meal, lentils are an easy and inexpensive way of amping up your intake of protein, fiber, and essential minerals. Serve with a side of rice or roti for a complete meal.

Protein Punch

9g of Protein per 1/2 cup serving

3. Chickpeas

They’re high in protein and fiber, and low in calories. Snack on them boiled,

toss them into salads or puree into a yummy hummus.

Protein punch

7.3g per 1/2 cup serving

4. Kidney beans

Kidney beans are a chock-a-block with protein, carbohydrates, and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all-time favourite dish in the Indian household. Apart from being delicious, it’s a wholesome meal, which can be enjoyed in the form of curry, as a topping in salads, in enchiladas or in the form of spicy chilli.

Protein punch

7.5g per 1/2 cup serving

5. Green Peas

Not many vegetables are as rich in protein as this winter staple. You get the protein and fiber from frozen green peas too, so go ahead and stash a bag in your freezer. Make sure you pick up the bag and check how the peas have been frozen – if you can feel them, they’re good to go; if not, they have been thawed and refrozen into a big chunk. Try Matar Paneer to boost your protein intake.

Protein Punch

7g per 1 cup serving

6. Mixed Seeds

Seeds add crunch and quite a bit of protein to your meals. Choose from sesame, sunflower, pumpkin or poppy seeds – as they’re all high in protein and healthy fats. Apart from salads, you can also add them to raita, cereal or homemade granola.

Protein Punch

5 – 7.3g per quarter-cup serving

7. Chia seeds

Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein. Try adding chia seeds to a smoothie, sprinkling them on top of plant-based yoghurt, or soaking them in water or almond milk to make a pudding.

Protein Punch

2g of protein per tablespoon

While All these Sources are a fantastic source of protein, these sources do not have a complete amino acid profile. A protein which has all the nine essential amino acids is called a complete amino acid protein. Plix Plant Protein has all the nine essential amino acids as it is made from a mixture of brown rice and pea protein. Each serving of Plix has 25g of protein and is available in raw chocolate flavour.