Quinoa
Most grains contain a small amount of protein, but quinoa—technically
a seed—is unique in that it contains more than 8 grams per cup,
including all nine essential amino acids that the body needs for growth
and repair, but cannot produce on its own. (Because of that, it's often
referred to as a "perfect protein.") Plus, it's amazingly versatile:
Quinoa can be added to soup or vegetarian chili during winter months,
served with brown sugar and fruit as a hot breakfast cereal, or tossed
with vegetables and a vinaigrette to make a refreshing summer salad.
Nuts and nut butter
All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds,
cashews, and pistachios for example, all contain 160 calories and 5 or 6
grams of protein per ounce—choose varieties that are raw or dry
roasted. Nut butters, like peanut and almond butter, are also a good way
to get protein, says Penner: "Look for brands with as few ingredients
as possible—just nuts and maybe salt," she says. "Skip the ones with
hydrogenated oils or lots of added sugar."
Beans
There are many different varieties of beans—black, white, pinto,
heirloom, etc.—but one thing they all have in common is their high
amounts of protein. Two cups of kidney beans, for example, contain about
26 grams (almost the same as a Big Mac, which has 25 grams!). And you
don't have to make beans from scratch to reap their nutritional
benefits, says Christine Gerbstadt, MD, RD, author of
Doctor's Detox Diet.
"If you want to buy them dried and soak them overnight before you cook
them, that's fine," she says. "But it's also perfectly okay—and much
easier—to buy them canned, rinse them, and heat them up over the stove."
Chickpeas
Also known as garbanzo beans, these legumes can be tossed into
salads, fried and salted as a crispy snack, or pureed into a hummus.
They contain 7.3 grams of protein in just half a cup, and are also high
in fiber and low in calories. "You can make a really great meal with
some whole-wheat flatbread, some veggies, and some homemade hummus,"
says Gerbstadt. "Just toss a can of chickpeas in the blender with some
herbs and some tahini or walnut oil and you're good to go."
Tempeh and tofu
Foods made from soybeans are some of the highest vegetarian sources
of protein: Tempeh and tofu, for example, contain about 15 and 20 grams
per half cup, respectively. "They're highly nutritious, and they can
really take on the taste and texture of whatever type of food you're
looking for," says Gerbstadt. "I love that you can get a really soft
tofu and mash it with a fork, or you can get a firm one and have a
really substantial product that can stand in for meat."
Edamame
Not crazy about meat substitutes? Get your servings of soy the way it
appears in nature: Straight from the soybean, still in the pod. Boiled
edamame, which contains 8.4 grams of protein per half cup, can be served
hot or cold and sprinkled with salt. Try it as a snack, an appetizer
before dinner, or added to salads or pastas (minus the shell, of
course.)
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