Tempeh is a block of fermented whole soybeans that can be crumbled into meat-like pieces. It's like tofu's big sister, providing more protein. Some people like to cook, slice, and use it in wraps, sandwiches, or salads
Tofu comes in different types, such as silken, soft, firm, and extra-firm. It's made by turning soy milk into curds and then pressing them into a block.
Soy proteins like tempeh, tofu, and edamame are among the top plant-based protein sources for active people. They provide all nine essential amino acids on their own, making them a great protein source for those following a plant-based diet.
Just 1 cup of cooked lentils provides about one-third of the daily iron needed for women and three-quarters of what men need. For those on vegan or vegetarian diets, plant proteins like soy, beans, lentils, and whole grains are excellent sources of iron
"While all legumes are good sources of plant-based protein, chickpeas (also known as garbanzo beans) stand out for their versatility and the nearly 13 grams of fiber in just one cup.
Several seeds like chia, flax, and pumpkin seeds are rich in fiber and protein. However, hemp hearts, the soft inner parts of hemp seeds, are noteworthy for their high protein and omega-3 fat content.
The variety of plant-based milk options in grocery stores keeps growing. It can be overwhelming to find the best one for you, but options like nut, oat, and other plant-based milks all have their place.
The whole grains category offers many excellent plant-based protein foods, such as farro, bulgur, and wheat berries. However, quinoa stands out on our list of best plant-based protein sources
Many nuts, like peanuts, cashews, and almonds, are rich in beneficial plant-based protein. However, pistachios have the highest protein digestibility corrected amino acid score (PDCAAS) among nuts