14 sources of plant-based protein (and fibre)

For those at the beginning of a plant-based journey, a very real concern is ‘will I get enough protein?’, particularly if you enjoy sports or working out. However, if you are eating a varied vegan diet, there is little chance you will suffer from a protein deficiency.

The best thing about getting your protein fix from plant-based sources, is the huge amount of fibre these foods also provide, too.

Often overlooked, fibre plays a crucial role in our digestive health, passing relatively intact through our GI system, stabilizing our blood sugars and keeping our digestive tract healthy, which is why we created our Digestive Health granola.

Fibre is essential in preventing diseases such as diabetes and heart disease, while also contributing to good mental health. 90% of serotine production takes place in the gut, proving that a diet full of fibre is linked to a healthy mind.

So, read on to discover a variety of plant-based protein sources that will also serve to nourish your body and make you feel a whole lot better.

1. Tofu

8 grams of protein per 100 grams

Tofu is a widely-used vegan and vegetarian option. Incredibly versatile, its meaty texture lends itself to a variety of dishes and cooking styles, as well as packing a big punch of protein.

Tofu offers up an impressive amount of protein, as well as being a great source of calcium. It’s advisable to opt for the firmest tofu you can find, the less water content in the product, the more protein it will have (give the nutritional label a check if you’re unsure).

2. Soy Bean

36 grams of protein per 100 grams

Native to East Asia, soy, or soya, beans are rich in protein as well as antioxidants and phytonutrients. Rather than eaten in their natural bean form, soy is often consumed in other forms, such as milk, oil and protein crispies, like those found in our High Protein granola.

3. Pistachios

20 grams of protein per 100 grams

An excellent snack, pistachios can be eaten on the go and lend themselves to both sweet and savoury dishes. Use as a topping for cereal, soups or added to salads, curries and stir fry dishes.

4. Chick peas

19 grams of protein per 100 grams

Chickpeas are a wholesome and versatile source of plant-based protein. They can be added to soups, stews and curries, or mashed and used in place of egg for breakfast or tuna for a sandwich.  Chickpea flour can be used to bind foods, while is to season chickpeas before roasting them – great as a snack or used in place of croutons.

5. Spelt

15 grams of protein per 100 grams

This grain is often overlooked and underutilised, but its protein content means it’s worth introducing spelt into your diet. Nutty and chewy, spelt will give dishes a new dimension, and is ideal to be used in soups and salads or as an alternative to rice.

Taking part in Veganuary? Read our guide on how to manage this plant-based month and what to expect. Lizi’s Guide to Veganuary

6. Pumpkin seeds

19 grams of protein per 100 grams

The humble pumpkin seed is a key ingredient in Lizi’s cereals, proving mighty when it comes to protein and fibre. There are infinite ways to incorporate them into your diet. Sprinkle them onto cereal, salads and soups, or enjoy as a snack. Pumpkin seeds are also a source of iron, calcium and selenium.

7. Peas

5 grams of protein per 100 grams

Already a staple food in many households, the tiny pea has proven that it is far more than a child-friendly vegetable. Whether boiling, sautéing or adding into soups or stir-fries, just be careful not to overcook them and spoil their unique flavour and texture.

8. Almonds

19 grams of protein per 100 grams

Almonds can be bought in large bags or snack pots for eating on the go. Up your protein intake at breakfast by adding them to cereal, or snack on them pre or post workout to provide a protein and energy boost.

9. Kidney beans

24 grams of protein per 100 grams (raw)

A staple in many vegan and vegetarian dishes, and for good reason – kidney beans are squeezing a lot of protein into their small stature. Often used in Mexican-inspired dishes like chili, they also work well in salads and soups, providing a creamy texture. They can also be roasted for crunch!

10. Black beans

15 grams of protein per 100 grams

If there is one food that you aren’t eating but should be, it’s black beans. Boasting plenty of plant-based protein, along with iron, magnesium and zinc, you can turn this under-used food into a nutritious and delicious Mexican dish, creating a nacho dip, or using in tacos and burritos, instead of meat.

11. Seitan

24 grams of protein per 100 grams

Relatively unknown, seitan has seen a rise in popularity in correlation with the popularity of a vegan lifestyle. This wheat-based protein is now being used more frequently than ever before. 

With a meaty texture it can be used to create substitutes for several meats, such as chicken, bacon and fish fingers. When it comes to protein, seitan delivers, proving you don’t need a lot for it to go a long way.

12. Lentils

9 grams of protein per 100 grams

There are four main lentil categories; brown, green, red and yellow, as well as speciality lentils like Puy and black beluga.

They also contain magnesium, a mineral that improves blood flow, aiding the transport of oxygen and nutrients around the body; another element that will aid you when working out.

Lentils offer texture and bite and are a good replacement for mince, used in tacos, Bolognese sauces. They’re also great when used as the base of soups and curries or formed into burger-style patties.

Did you know that all our products are vegan? Shop the range here.

13. Edamame

11 grams of protein per 100 grams

Everyone’s favourite sushi accompaniment is a healthy, protein-filled food!

Edamame, or soybeans contain a high protein content and can be used in many ways, from salads and stir fry dishes to buddha bowls, and even pasta dishes. They are now also commonly found in snacking pots in supermarkets and on-the-go delis.

13. Cashews

18 grams of protein per 100 grams

Creamy, buttery cashews are a wonderful food to snack on, as well as making a great addition to curry and Asian-inspired dishes – not to mention a nutritional cereal topping.

14. Peanuts

24 grams of protein per 100 grams

A well-known snack food, peanuts are naturally high in protein, although to ensure they remain healthy, it’s advisable to avoid the high-salt variety!

Yes, this means that peanut butter is also high in protein, and can be used as a boost in smoothies, on top of your cereal, or to accompany fruit such as apple and banana.

To help you meet your protein goals, Lizi’s High Protein Granola is a perfect way to get your protein fix. With an impressive 27g of protein per 100g, it’s a healthier, tasty breakfast option.

Try it now, and give your Veganuary a boost.

Which protein-rich food is your go-to? Let us know on our social channels!

 

---