by Dani Taylor
Let’s talk protein. We’re all familiar with the old standbys of tofu, lentils and chickpeas, but once you start incorporating the same staples every week it gets boring quickly. The good news? It’s a whole other universe of protein-rich, plant-based food out there, just waiting to make their way into the spotlight.
Below are five high-protein vegan foods you may be missing out on — and how to incorporate them into your diet:
Tempeh
This fermented soybean block has about 20g of protein in each piece and is one of the best meal additions. Bonus: it’s full of probiotics, too. Tempeh’s nuttiness is delicious in stir-fries, wraps or marinated and grilled. Tip: Steam it before frying to soften its slightly bitter texture and allow it to absorb marinades like a sponge.
Lupini Beans
These Mediterranean treats provide an amazing 25g of protein per cup, and are packed with fiber. Lupini beans are normally sold brined in jars for a quick bite to go, or toss into salads for a satisfying crunch. Rinse them to remove salt from the brine.
Seitan
Often referred to as "wheat meat," seitan packs a protein punch of 21g per 3 oz package. It’s firm, meaty and perfect for grilling, stir-frying or sandwiching. Try pre-made seitan, or if you’re brave enough, cook your own seitan from scratch — it’s not that hard!
Edamame
Oh, yes, edamame is an old-school snack, but its versatility is always overlooked. With 17g of protein per cup, it is perfect for stir-fries, salads, or grain bowls. You can even mix it into high-protein hummus to give a fun spin on a dip.
Hemp Seeds
Small but strong, these seeds provide 10g of protein per 3 oz serving. They are also a high omega-3 source and make smoothies, oatmeal, or even soups deliciously nutty and creamy. For a protein fix, put them on avocado toast or add them to your favorite vegan yogurt.
Not only does protein power your workouts, but it’s also what repairs your muscles, immune system, skin, and hair. Switching up your protein will allow you to reach your macro goals and keep your meals interesting, so you don’t become bored with the same old meal.
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