The 7 Best Plant-Based Protein Sources 

Lentils: Rich in protein, lentils offer about 18 grams per cooked cup. They also provide essential nutrients like iron and fiber, making them a versatile addition to soups, stews, and salads.

Chickpeas: With approximately 14.5 grams of protein per cooked cup, chickpeas are a protein powerhouse.

Quinoa: This ancient grain contains all nine essential amino acids, providing 8 grams of protein per cooked cup. Quinoa is gluten-free and can be used in salads, bowls, and as a rice substitute

Tofu: Made from soybeans, tofu offers about 10 grams of protein per half-cup serving. It's highly versatile, absorbing flavors well and can be grilled, stir-fried, or added to soups.

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Edamame: Young soybeans, edamame, provide 17 grams of protein per cooked cup. They are also a good source of fiber and essential vitamins, often enjoyed as a snack or in salads and bowls.

Chia Seeds: Tiny but mighty, chia seeds pack 4 grams of protein per 2 tablespoons. They're also rich in omega-3 fatty acids and fiber, perfect for adding to smoothies, oatmeal, or yogurt.

Seitan: Also known as wheat gluten, seitan is a high-protein meat substitute with about 25 grams per 3.5 ounces. Its texture is similar to meat, making it ideal for stir-fries and sandwiches.

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