5 Plant-based Foods Packed with Protein

Where do you get your protein? It's a question that anyone who has given up meat or is cutting down is probably familiar with. By now, I think everyone knows that soy products, such as tofu and tempeh are a great source of plant-based protein. Many people also understand that nuts, seeds and beans make up a bulk of our protein intake. Unfortunately, this may lead some to think that all you can eat is tofu and beans. This is simply untrue!

Here's a list of 5 plant-based foods that are packed with protein.

1. Chickpeas  

Garbanzo beans (also known as chickpeas) are extremely versatile and are a great source of plant-based protein, complex carbohydrates, and dietary fiber, making them a filling, satisfying, and heart-healthy choice. A 1 cup serving of garbanzo beans contains 14.5 grams of protein, or 29 percent of the daily value.Look for garbanzo bean or chickpea flour in the grocery store (It can usually be found in the gluten-free section). Add it to baked goods for a creamy, rich flavor. The flour can also be used as a thickening agent for soups, sauces and gravies.

2. Avocado


Avocado contains healthy, monounsaturated fats, which have been shown to slow brain aging. This fruit has also been shown to help protect against certain types of cancer, and are a great source of antioxidant vitamin E. Avocado provides all 18 essential amino acids necessary for the body to form a complete protein. When most people think of avocados, the first thing that comes to mind is guacamole. While delicious, it's not the only thing avocados are good for. 

3. Quinoa 

Quinoa contains significant quantities of essential vitamins and minerals including manganese, magnesium, phosphorus, folate, and copper. A cup of cooked quinoa also contains 8 grams of complete protein and 5 grams of fiber! Quinoa is a complete protein source, the only plant-based food with this distinction.

4. Green Peas 

Eat your peas! Turns out, mom really did know what she was talking about. These little guys contain 8 grams of protein per cup. If you think you don't like peas, try them fresh out of the garden. They are actually quite sweet. Still not convinced? Sneak them into stir fries, soups and salads. 

5. Lentils 

With about 30% of their calories from protein, lentils have the third-highest level of protein, by weight, of any legume or nut, after soybeans and hemp. Lentils are the easiest legumes to work with. They do not need to be soaked overnight and can be on your table in as little as 20 minutes. While, soups, stews and salads are common dishes that contain lentils.