Plant Based Sources of Protein: Best 7 effective roots

Best 7 Plant Based Sources of Protein

You may know after finishing this article: Protein is an important element in keeping our body healthy. However, protein can be obtained in two ways, animal based and plant based. But animal based protein has some harmful aspects, if we take plant based protein then it is safe for our body.

Plant Based Sources of Protein, There is no doubt that the amount of protein you get in meat or dairy products will be much higher than the plant based vegetables.

But you have to take into account which one is healthier. Plant-based protein is more useful in general than in animal-based protein.

If you are going to start a weight loss journey then you must, of course, have sufficient protein intake, especially at breakfast. Because protein will help keep you satiated for a long time and hinder calorie intake, which is very important for your weight loss.

Also, plant-based protein usually carries fiber and antioxidants that will help keep you from deadly diseases, so adding plant-based protein to your diet as much as possible will help you lose extra weight as well as keep you healthy.

So let’s know about plant based protein, which will help you lose weight.


Best Plant Based Sources of Protein

Lentil can be one of the best sources of protein for your diet. You can get up to 18 grams of protein in one cup of cooked lentil. You can eat it with soups, salads and even cooking.

The International Journal of Molecular Sciences, published in 2017, says that lentil contains some ingredients that can prevent diseases such as obesity, cancer, inflammation and diabetes.

So add this food to your diet and try to live a healthy life.

Here is a recipe for lentil soup that will strengthen your appetite.

Lentil Soup

Lentil Soup

It tastes very yummy and healthy, so it can be added to your healthy diet chart

  • Sharp knife
  • chopping board
  • Bowl
  • Cup
  • soup pot and stick blender
  • 1/3 Cup olive oil (Extra virgin)
  • 1 pc onion (chopped)
  • 2 Cup dried lentils
  • 2 pcs garlic cloves
  • 1 pc large carrot
  • 2 pcs  bay leaf
  • 2 Cup diced fresh tomatoes
  • 1 tbsp. salt
  • 8 Cup water
  • 1 tbsp. dried basil
  • 3 stalks celery
  • 2 Cup vegetable broth
  • 1 tbsp. cumin
  • 2 tbsp. curry powder
  • 1/2 tbsp. dried hyssop
  • 1 tbsp. chili powder
  • 2 tbsp. lemon juice
  • Freshly ground black pepper to taste
  1. Heat extra virgin olive oil in a large soup pot over medium heat. Once the oil is shimmering, add minced garlic and chopped onion and cook for 2 or 3 minutes until onion has turned golden brown.

  2. Add cumin, bay leaf, curry powder, salt, dried hyssop, basil and pepper. Stir until the spices are fragrant. Mix Tomatoes, carrot, celery and cook for a few minutes, stirring often in order to enhance flavor.

  3. Pour lentil, vegetable broth and water. Increase heat to bring a boil. Place lid on and reduce heat to medium low. Leave it for simmering about 40-45 minutes or until lentils are soft and tender. Puree soup by using a stick blender.

  4. Sprinkle lemon juice and chili powder all over the soup and serve.

Breakfast, Main Course
American, Chinese
Lentil Soup
More questions that may arise in your mind about eating lentil
Is it OK to eat lentils everyday?
  • Fiber improves your digestion, lentils are low in cholesterol and are resistant to diseases such as diabetes and colon cancer.
What are the side effects of eating lentils?
  • Excessive fiber can lead to problems like constipation and flatulence.
Which color lentils are the healthiest?
  • Black lentils are the best in terms of nutritional value. Half a cup of lentils contains 18g fiber, 26g protein, 960mg potassium, 100mg calcium and 8mg iron.
Should we eat lentils at night?
  • Lentil is a great source of tryptophan which can guarantee you a good night’s sleep.
Why do lentils make you fart?
  • Lentil contains fiber as well as raffinose and complex sugar which are not easily digested so it can be.

Synopsis: Lentils can be one of the components of your plant-based protein that can protect you from a variety of serious disorders.


It is one of the sources of unsaturated fats for the health of the heart. In each cup you will get about 41 grams of protein. So do you understand what a great source of protein it is??

Besides, you can also eat peanut butter, as that 1 tablespoon peanut butter contains 8 grams of protein that you will not easily find anywhere else.

Well, you should add it to your diet as quickly as possible.

This interesting peanuts recipe you can test

Chipotle honey roasted peanuts

Chipotle Honey Roasted Peanuts

This is a really delicious meal that will make your party more enjoyable.

  • Bowl
  • Cup
  • Sauce pan
  • Baking dish and oven
  • 1 Pound peanuts (peel off, rinsed and dry)
  • 1 tbsp. sea salt
  • 1/4 tbsp. chili powder
  • 1.1/2 tbsp. chipotle pepper powder
  • 1/2 Cup white sugar
  • 3 tbsp. pure honey
  • 2 tbsp. butter
  • 1/4 tbsp. garlic powder
  1. Heat the oven beforehand about 325 degree F (165 degree C). In a small bowl, combine chipotle powder, chili powder, white sugar and garlic powder and keep aside.

  2. Take honey, butter, sea salt in a saucepan and stir over medium heat until the mixture is foamy. Pour the peanuts into the saucepan and stir until well absorbed. Then transfer the peanut mixture into a baking dish. Bake for 30 minutes until the peanuts are turned into brown color. Once baking is done pour it in a bowl. Whisk the spice mixture over nuts and whirl the nuts to coat. Toss the nuts few minutes so the nuts do not cohere together.

Side Dish, Snack
Chipotle honey roasted peanuts
More questions that may arise in your mind about eating peanut
is it ok to eat peanut butter everyday?
  • It can help meet your regular protein needs as well as keep the body healthy. So you can add it to your regular diet chart
Can eating too many peanuts be harmful?
  • It is usually eaten for a weight loss diet but plays an effective role in resolving heart and gall bladder problems. However, peanuts are high in calories so it should not be eaten in large quantities.
Who should not eat peanuts?
  • Peanuts can cause serious harm to those who usually suffer from problems such as type 2 diabetes and severe allergies.
Does peanut butter increase weight?
  • It is a very popular and nutritious food but it can increase your weight as it has high calorie content.
What is the best time to eat peanuts?
  • Usually soaked peanut is good to eat in the morning, as it will help keep you satiated which will help you to lose weight.

Synopsis: If you want to get more protein in very few foods then peanuts are one of them.


Plant Based Sources of Protein

Chickpeas may be one of the sources of your plant-based protein. Because in one cup of cooked chickpeas you can get up to 5 grams of protein.

You can eat it in different ways and you can even cook it with different vegetables. Besides, important ingredients like iron, fiber, folate, phosphorus are present in Chickpeas.

So it could be your package of vitamins and proteins. So try eating chickpeas regularly.

Your favorite recipe Chickpea Curry is added here

Chickpea Curry

Chickpea Curry

It is easy to cook and a very tasty recipe that can add new dimensions to your diet

  • chopping board
  • Sharp knife
  • Bowl
  • Cup and fry pan
  • 2 pcs onion (green, brown or white)
  • 3 Cloves garlic
  • 2 tbsp. vegetable oil or extra virgin olive oil or coconut oil
  • 1/2 tbsp. cinnamon
  • 1 tbsp. ground cumin
  • 1 tbsp. kosher salt
  • 1 tbsp. ground coriander
  • 1 tbsp. chili powder
  • 1 tbsp. turmeric powder
  • 4 pcs ripe tomatoes
  • 1 tbsp. rose water
  • 4 Cups chickpeas
  • 4 Cups water
  • 1 Cup fresh green cilantro
  1. First, heat the oil in a fry pan over medium heat. Add onion and garlic to hot oil and stir continuously until onion and garlic turned into golden brown. Combine cinnamon, cumin, salt, coriander, chili powder and turmeric powder, cook for 3 to 4 minutes in order to spread fragrance.

  2. Pour chickpeas and tomatoes, stir some time. Add water and cover for simmering for 25 minutes on low heat (stir often).

  3. When chickpeas become soft and tender,put aside the pan from heat. Sprinkle salt, black pepper and cilantro before set the plate.

Appetizer, Breakfast, Side Dish
American, Chinese
Chickpea Curry
More questions that may arise in your mind about eating Chickpeas
Can I eat chickpeas daily?
  • Any type of beans is very important to reduce bad cholesterol in your body. So you can put this food on your diet chart
Can you eat too many chickpeas?
  • It will increase your blood potassium levels which will control your blood pressure but taking too much of it can cause kidney damage.
How much chickpeas can I eat in a day?
  • You can eat up to 1/4 cup daily considering your digestion. But you can gradually increase the amount when your body can tolerate
Can chickpeas give you food poisoning?
  • Uncooked chickpeas contain toxins called lectins that can cause food poisoning
Are chickpeas high in carbs?
  • Cooked chickpeas contain 27.4% carbs but 8% fiber. It also contains a lot of vitamins, minerals, iron and phosphorus. It is considered as the best plant based sources of protein.

Synopsis: Chickpeas are one of the best sources of protein and vitamins. If you want to take vitamins in addition to protein, you can choose it.


It is a grain ingredient, but rich in protein. In one cup of quinoa you can get up to 8 grams of protein which can play a big role in meeting your protein needs.

Experts also suggest that iron, magnesium and fiber are present in sufficient quantities. So try to take quinoa regularly.

This Zesty Quinoa Salad recipe may be your choice

Zesty Quinoa Salad

Zesty Quinoa Salad

It can be a nice summer meal, so you can easily make it for your loving persons.

  • Sharp knife
  • chopping board
  • Glass bowl
  • cup and sauce pan
  • 1/3 Cup olive oil (extra virgin)
  • 4 pcs onion (Chopped)
  • 3 Cups Water
  • 1.5 Cups dry quinoa
  • 1/2 cup lemon juice
  • 3 tbsp. ground cumin
  • 1 tbsp. salt
  • 1/2 cup fresh green cilantro
  • 2 cup halved fresh cherry tomatoes
  • 1 Cup black beans
  • 1 tbsp. red pepper
  1. In a sauce pan, pour quinoa and water. Seethe quinoa for 10 to15 minutes over medium heat. When quinoa is soft and tender and water has been absorbed keep aside to cool.

  2. Mix olive oil, lemon juice, cumin, salt and red pepper flakes in a glass bowl. Then add cherry tomatoes, quinoa, onion and black beans and mix them until fully coat.

  3. At last top up with cilantro, salt and black pepper and serve as soon as possible or keep zesty quinoa salad in refrigerator.

Salad, Side Dish
Zesty Quinoa Salad
More questions that may arise in your mind about eating Quinoa
What happens if you eat too much quinoa?
  • It is a high-fiber diet, which can lead to problems such as flatulence if consumed in excess of the required amount, and can cause your body to lose its ability to absorb other important nutrients
Does quinoa have side effects?
  • Although this food is high in fiber, calcium, potassium and iron, it can cause some problems for people with food allergies.
What is the best time to eat quinoa?
  • It is very easy to make which you can eat for breakfast, lunch or dinner but it is better to eat in the morning and at noon. It is better not to eat fiber rich food at night.
Is Quinoa anti inflammatory?
  • Quinoa contains a lot of anti-inflammatory phytonutrients which are very important for keeping the body healthy
Is quinoa a carb?
  • Although quinoa is high in fiber and vitamins, one cup of cooked quinoa contains about 39 grams of carbohydrates.

Synopsis: Quinoa can be one of your sources of protein, so keep it on your diet regularly.

Black Beans

Any type of bean is able to meet your protein needs, but black beans can help you more. Because it contains lots of dietary fiber in addition to protein, which is very important for your weight loss and weight control.

Also significant is the presence of magnesium, folate, and iron. So, adding beans to your diet regularly will not only help you stay healthy but also help you lose weight.

You may like this best black beans recipe

Best Black beans

Best Black beans

As a side dish, this recipe can add a new dimension to your family

  • knife
  • chopping board
  • Bowl
  • Cup
  • 1 tbsp. Olive oil (extra virgin)
  • 1/2 pc large onion (chopped)
  • 1 cup black beans (dried)
  • 2 cloves garlic (chopped)
  • 1 tbsp. ground cumin
  • 1 cup ripe tomatoes (sliced)
  • 1 tbsp. red pepper
  • 1 tbsp. red wine vinegar
  • 4 cups water
  • 1/2 cup fresh green cilantro
  1. At first pour olive oil in a pan, heat over medium heat. Then combine onion, black beans, garlic, tomatoes, cumin, red pepper flakes, red wine vinegar and stir for 2 or 3 minutes over medium low heat. Then pour water and place lid up to bring simmer. Leave it for 15 minutes or until black beans is soft and mushy.

  2. Pic up from heat and top up with salt and black pepper to raise taste. At last, garnish with chopped cilantro and dish up.

Side Dish
Best Black beans
More questions that may arise in your mind about eating black beans
What happens if I eat beans everyday?
  • If you make it a habit to eat this food regularly, your weight will be under control
Is it bad to eat too many black beans?
  • Overdose does not cause serious problems, but it can increase the discomfort in your body. However, it can gradually increase the amount of food
Can I lose weight eating beans?
  • Since beans are high in protein and fiber, it helps to stay satiated for a long time, which helps you lose weight.
Are black beans a Superfood?
  • Black beans should be included in your daily diet as they contain a lot of fiber and protein. Moreover, it contains phytochemicals that protect your cells from being damaged
Which Bean has highest protein?
  • Soybeans contain high levels of protein.

Synopsis: Any bean can meet your protein needs, but black bean contains extra dietary fiber that will improve your digestion.



This may be one of the best sources of your protein, as there is up to about 33 grams of protein in each cup of Almonds.

Almonds also contain lots of vitamin E which is very beneficial for your eyes and skin. So you might want to consider adding it to your diet.

You may like this Almond Crescent Buns recipe

Almond Crescent Buns

Almond Crescent Buns

This recipe can add a new dimension to breakfast or side dish. So you can make this dish for your loving person.

  • chopping board
  • Sharp knife
  • Bowl
  • Cup
  • cookie sheet
  • parchment paper and oven
  • 1/2 Cup almond paste
  • 1/2 Cup sliced almonds
  • 3 tbsp. milk
  • 1/2 Cup powdered brown sugar
  • 1/4 Cup tendered margarine
  • 2 tbsp. many sided flour
  • 8 Ounce refrigerated crescent rolls
  1. Heat beforehand the oven to 375 degree F

  2. In a bowl, confer flour, brown sugar, tendered margarine, half amount of milk and almond paste. Stir until the poured ingredients mix well.

  3. Remove rolls from refrigerator. Unravel the crescent rolls and separate dough into 4 long oblong. Brush the mixture on dough and spread sliced almonds and roll dough. Slice the roll into 3 times.

  4. Transfer the roll on cookie sheet lined with parchment paper. Bake for 17-20 minutes until the roll is turned into golden.

  5. After removing from oven Sprinkle another half amount of milk and almond paste over hot rolls.

American, Chinese, Indian
Almond Crescent Buns
More questions that may arise in your mind about eating Almonds
How many almonds should you eat a day?
  • 1 ounce or 23 almond nuts can meet your daily protein needs
When should I eat almonds to lose weight?
  • Almonds you can eat at any time even if you go out and carry them in your bag
Can you eat raw almonds?
  • Yes, you can eat anyway
How many almonds should I eat a day for weight gain?
  • You can regularly eat 1/4 cup of almonds for weight gain which provides adequate amount of calories, protein and healthy fats.
Which Almond is best to eat?
  • Pistachios are the best quality almonds that are high in protein and fiber and low in calories and sugar.

Synopsis: Almonds will meet your protein needs as well as your vitamin E. So it should not be omitted from your food list


Chia seeds

If you want to lose weight then this food will be your choice. Because it contains all kinds of weight loss ingredients.

You can get up to 2 grams of protein in those tablespoons of Chia seeds, but they are more popular because they contain less calories and more fiber.

Moreover, omega-3 fatty acids to keep the heart healthy. So it’s a complete package to keep your body healthy.

You may like this Chia Seed Pudding recipe

Chia Seed Pudding

Chia Seed Pudding

This healthy food can make your morning beautiful or you can eat it after dinner.

  • chopping board
  • Sharp knife
  • medium and small size bowl
  • Cup
  • wrapping paper and refrigerator
  • 1/4 Cup chia seeds
  • 2 tbsp. sterling maple syrup
  • 1/2 Cup sliced toasted almonds
  • 1/4 tbsp. salt
  • 1 Cup almond milk
  • 1 Cup vanilla yogurt
  • 1 Cup vanilla essence
  • 1 pint ripe strawberries
  1. In a medium bowl, pour almond milk, yogurt, maple syrup, vanilla essence and salt, stir until harmonize fully. Add chia seed and leave it to absorb for 30 minutes. After that stir the chia seed mixture and cover the bowl with wrapping paper and keep the bowl in the refrigerator about 6 or 8 hours.

  2. Take diced strawberries and sliced almonds in a bowl, sprinkle 3 tsp maple syrup over it, stir until coat.

  3. Take chia seed mixture into 4 small bowls. Top up with strawberry mixture and serve.

Breakfast, Side Dish
American, Chinese, Indian
Chia Seed Pudding

Synopsis: If you want to eat low calorie and high fiber foods then this is for you. Moreover, it can meet your protein needs.

The Meat and Potatoes

Above we discussed Best Plant Based Sources of Protein. We can get protein from more different sources but plant based source is more effective for our human body. So we will consider that we should always have plant based protein in our diet.

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