1. Tofu, tempeh, and edamame
Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet.
Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:
firm tofu (soybean curds) contains about 10 g of protein per ½ cup
edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
tempeh contains about 15 g of protein per ½ cup
Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal.
People can try tofu, as a meat substitute, in a favorite sandwich or soup. Tofu is also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken.
These soy products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products.
2. Lentils
Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.
Cooked lentils contain 8.84 g of protein per ½ cup.
Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.