Quick Answer:
There are many options for those who want to increase their protein intake on a plant based diet. Edamame, Tempeh, Lentils, Black Beans, Peanut Butter, Tofu, Chickpeas, Almonds, Pumpkin Seeds, Hemp Seeds, Green Peas, Quinoa, Lima Beans, Wild Rice, Chia Seeds.
Full Answer:
Whether you are trying to reduce your carbon footprint or trying out the latest vegan trends, cutting out meat is always a challenge, especially when you need to increase your protein intake. When increasing protein most people think of increasing the amount of meat they consume or adding a whey or casein protein supplements to their diet. But there are many options for those who want to increase their protein intake on a plant based diet. Check out these high protein vegetables.
The top 15 highest protein veggies
- Edamame – 18 grams of protein per cup
- Tempeh – 18 grams of protein per serving
- Lentils – 18 grams of protein per serving. Shown to lower cholesterol.
- Black Beans – 15 grams of protein per serving. High in fiber.
- Peanut Butter – 14 grams of protein per ½ cup
- Tofu – 8-15 grams of protein per 3 oz. serving
- Chick Peas – 12 grams of protein per cup. High in fiber.
- Almonds – 12 grams of protein per ½ cup. Over 120% of daily magnesium RDA.
- Pumpkin Seeds – 12 grams of protein per serving
- Hemp Seeds – 9 grams of protein per serving
- Green Peas – 9 grams of protein per serving
- Quinoa – 8 grams of protein per serving
- Lima Beans – 7.3 grams of protein per ½ cup
- Wild Rice – 6.5 grams of protein per cup
- Chia Seeds – 6 grams of protein per 2 tbsp. Rich in Omega-3.
Choosing from these ingredients and adding them together in your meals will assist you in increasing your daily protein intake without adding any animal byproduct protein. Fulfilling your RDA of protein with plant-based food allows you to gain much more than just protein from your meal. Many plants are high in fiber, include much needed vitamins and minerals and aid your body in keeping full longer.
References: Prevention, Draxe