Mar 26, 2025
NewsPointLentils are a protein powerhouse, providing around 18g of protein per cooked cup. They are also rich in fiber, iron, and folate. Lentils are easy to cook and perfect for soups, salads, and curries, making them a staple in plant-based diets.
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Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8g of protein. It’s a versatile, gluten-free grain that works well in salads, bowls, and breakfast dishes.
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Chickpeas, also known as garbanzo beans, offer around 15g of protein per cooked cup. They are fiber-rich and aid digestion. You can enjoy chickpeas in hummus, roasted as a snack, or added to stews and salads for a protein boost.
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Made from soybeans, tofu is an excellent protein source with around 10g per serving. It absorbs flavors well, making it perfect for stir-fries, grilling, and marinating. Tofu is also rich in calcium and iron, supporting strong bones and overall health.
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Tempeh, a fermented soybean product, contains about 19g of protein per serving. It has a firm texture and a nutty taste, making it ideal for sandwiches, stir-fries, and salads. Its fermentation also promotes gut health by adding beneficial probiotics.
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Black beans provide approximately 15g of protein per cooked cup. They are fiber-packed, helping with digestion and weight management. Add them to burritos, soups, or salads for a tasty and nutritious protein boost.
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Chia seeds may be small, but they are packed with protein, offering about 5g per ounce. They are also rich in omega-3s and fiber. Add them to smoothies, puddings, or oatmeal to enhance your protein intake while benefiting from their nutrients.
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Nutritional yeast is a unique protein source, providing about 8g per 2 tablespoons. It has a cheesy flavor, making it a great addition to pasta, popcorn, and sauces. It’s also rich in B vitamins, which support energy and metabolism.
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Hemp seeds contain around 9g of protein per 3 tablespoons. They are a complete protein and loaded with healthy fats. Sprinkle them on salads, blend them into smoothies, or mix them into granola for a nutritious protein boost.
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