THE VEGETARIAN SERIES
Plant-Based Proteins
What Every Vegetarian Needs to Know
One of the most common questions vegetarians and vegans face is, "Where do you get your protein?" While protein is essential for building and repairing tissues, supporting immune function, and producing enzymes, vegetarians don’t have to rely on animal products to meet their daily protein needs.
8 min. read
Published
Sat, 17 May 2025
Tags
Vegetarian
Health
The importance of
proteins
Before we dive into the list of plant-based protein sources, let’s take a moment to understand why protein is crucial for a healthy diet. Protein is made up of amino acids, which are the building blocks of life. While our bodies can produce some amino acids on their own, there are nine essential amino acids that we must get from food.
When it comes to plant-based diets, the key is to include a variety of foods that provide all of these essential amino acids. Thankfully, nature offers a wealth of delicious options! There are plenty of plant-based protein sources that can help you maintain a balanced diet—without sacrificing flavour or variety.
At All Things Delicious, we believe in crafting meals that are not only full of flavour but also nutritionally complete. So if you're looking to incorporate more plant-based protein into your meals, here's everything you need to know.
1. Legumes:
Lentils, Chickpeas, and Beans
Legumes are powerhouses of plant-based protein and can easily be incorporated into a variety of dishes. Whether you prefer lentils, chickpeas, or black beans, these versatile ingredients are a staple for vegetarians.
Lentils contain about 18 grams of protein per cooked cup and are packed with fibre, making them a filling addition to soups, salads, or even veggie burgers.
Chickpeas (or garbanzo beans) offer around 14.5 grams of protein per cooked cup and are perfect for hummus, curries, or as a roasted snack.
Beans like black beans, kidney beans, and pinto beans each provide around 15 grams of protein per cup and work well in salads, tacos, and stews.
These legumes are not only rich in protein but also full of essential nutrients like iron, magnesium, and folate.
Chick peas
Photo by Deryn Macey on Unsplash
2 The Complete Protein Grain:
quinoa
Unlike most plant foods, quinoa is a complete protein, meaning it contains all nine essential amino acids. One cooked cup of quinoa delivers about 8 grams of protein, along with fibre, iron, magnesium, and B vitamins.
Quinoa is incredibly versatile and can be used as a base for salads, grain bowls, or even as a side dish to complement your meals. It has a light, fluffy texture and a slightly nutty flavour that makes it a popular choice for both vegetarians and vegans.
3. The Wonders of Soy:
Tofu, Tempe, and Edamame
Soy-based foods like tofu, tempeh, and edamame are some of the richest plant-based protein sources available.
Tofu provides about 10 grams of protein per half-cup serving and is incredibly adaptable—it absorbs flavours easily, making it perfect for stir-fries, salads, or grilling.
Tempe, which is made from fermented soybeans, contains around 21 grams of protein per cup. It has a firm texture and a nutty flavour, making it a hearty addition to sandwiches, salads, or stir-fries.
Edamame, young soybeans still in the pod, offer around 17 grams of protein per cooked cup. These make for a great snack or salad topping and can also be blended into dips and sauces.
Soy is also a good source of calcium, iron, and magnesium, making it a nutritious protein option. Did you know that our Pumpkin and Lentil Curry has the option to add cubes of Tofu, making it a highly nutritious and delicious vegan main dish?
4. Small but Mighty:
Nuts and Seeds
Nuts and seeds may be small, but they pack a powerful protein punch. Whether you're adding them to smoothies, salads, or baking, they’re an excellent way to boost your protein intake.
Almonds contain around 6 grams of protein per ounce (about 23 almonds) and are rich in healthy fats and vitamin E.
Chia seeds offer around 5 grams of protein per ounce and are packed with omega-3 fatty acids, fibre, and antioxidants. These tiny seeds can be sprinkled over oatmeal, blended into smoothies, or made into chia pudding.
Pumpkin seeds (pepitas) deliver about 9 grams of protein per ounce and can be added to salads, granola, or eaten as a snack.
Nuts and seeds are also rich in healthy fats, which are essential for brain health and overall well-being.
5. Whole Grains:
Oats, Brown Rice, and More
While grains aren’t typically known for their protein content, some whole grains do contain a decent amount of protein along with fibre and other nutrients.
Nuts and seeds are also rich in healthy fats, which are essential for brain health and overall well-being.
Oats provide around 6 grams of protein per cooked cup and are a great base for breakfast bowls, smoothies, or baking.
Brown rice contains about 5 grams of protein per cooked cup and pairs well with beans, tofu, or veggies for a complete meal.
Farro and bulgur are also excellent protein-rich grains, providing around 6-7 grams of protein per cooked cup.
Whole grains are also high in fibre, which helps with digestion and keeps you feeling fuller for longer.
6. A Convenient Option:
Plant-Based Protein Powders
For those looking for an easy and convenient way to boost their protein intake, plant-based protein powders made from sources like pea protein, hemp, or brown rice are a great option. These powders can easily be blended into smoothies, shakes, or even baked goods to ensure you’re getting enough protein in your diet.
your source of
plant-based proteins
At All Things Delicious, we’re committed to creating meals that are mouth-watering and nutritionally balanced. Our vegetarian dishes offer satisfying plant-based options rich in protein, ensuring you can enjoy delicious, wholesome meals without missing out on key nutrients.
Ready to try more plant-based protein options?
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Mel Wadhwa
@imeldawadhwa
