Lentils: Lentils are an excellent source of plant-based protein, with about 18 grams of protein per cooked cup. They're versatile and can be used in soups, stews, salads, and curries.
Chickpeas: Chickpeas, also known as garbanzo beans, are packed with protein, offering about 15 grams per cooked cup. They can be used in dishes like hummus, salads, soups, and curries.
Quinoa: Quinoa is a complete protein, containing all nine essential amino acids. It provides about 8 grams of protein per cooked cup and can be used as a base for salads, stir-fries, pilafs, and breakfast bowls.
Tofu: Tofu is made from soybeans and is a versatile protein source, providing about 20 grams of protein per cup. It can be grilled, sautéed, stir-fried, or used in dishes like stir-fries, curries, and salads.
Tempeh: Tempeh is another soy-based protein that offers about 31 grams of protein per cup. It has a nutty flavor and firm texture, making it great for grilling, stir-frying, or marinating.
Edamame: Edamame are young soybeans that are harvested before they fully mature. They provide about 17 grams of protein per cooked cup and can be enjoyed as a snack, added to salads, or used in stir-fries.
Seitan: Seitan, also known as wheat gluten or wheat meat, is a high-protein meat substitute made from gluten, the main protein in wheat. It provides about 21 grams of protein per 3-ounce serving and can be used in dishes like stir-fries, sandwiches, and stews.
Nuts and Seeds: Almonds, peanuts, walnuts, chia seeds, hemp seeds, and pumpkin seeds are all good sources of protein. They can be enjoyed as snacks, added to smoothies, sprinkled on salads, or used in baking.