A common concern about vegetarian and vegan diets is that they might lack sufficient protein.
However, many experts agree that a well-planned vegetarian or vegan diet can provide you with all the nutrients you need .4
That said, certain plant foods contain significantly more protein than others.
Here are 5 plant foods that contain a high amount of protein per serving
Seitan is a popular protein source for many vegetarians and vegans.
It's made from gluten, the main protein in wheat. Unlike many soy-based mock meats, it resembles the look and texture of meat when cooked.
Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces (100 grams). This makes it the richest plant protein source on this list (8).
Seitan is also a good source of selenium and contains small amounts of iron, calcium and phosphorus (8).
You can find this meat alternative in the refrigerated section of most health food stores, or make your own version with vital wheat gluten using this recipe.
Seitan can be pan-fried, sautéed and even grilled. Therefore, it can be easily incorporated in a variety of recipes.
However, seitan should be avoided by people with celiac disease or gluten sensitivity.
Tofu, tempeh and edamame all originate from soybeans.
Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.
Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.
Tofu is made from bean curds pressed together in a process similar to cheesemaking. Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.
Tofu doesn't have much taste, but easily absorbs the flavor of the ingredients it's prepared with. Comparatively, tempeh has a characteristic nutty flavor.
Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and chilis.
All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces (100 grams) .
Edamame are also rich in folate, vitamin K and fiber. Tempeh contains a good amount of probiotics, B vitamins and minerals such as magnesium and phosphorus.
At 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein .
They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.
Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.
Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut. Lentils may also help reduce the risk of heart disease, diabetes, excess body weight and some types of cancer .
In addition, lentils are rich in folate, manganese and iron. They also contain a good amount of antioxidants and other health-promoting plant compounds.
Kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving.
Chickpeas, also known as garbanzo beans, are another legume with a high protein content.
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds .
Moreover, several studies show that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure and even reduce belly fat .
Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas .
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, sold commercially as a yellow powder or flakes.
It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu.
Nutritional yeast can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn.
This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams) .
Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and all the B vitamins, including B12 .
However, fortification is not universal and unfortified nutritional yeast should not be relied on as a source of vitamin B12.
You can purchase nutritional yeast online.
Bottom line :
You can eat high protein diet while being vegan and building muscle is not an issue for vegans .
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