Best plant-based protein sources that aren't tofu
Originating in China, tofu is now enjoyed worldwide in various cuisines and dishes. And why wouldn't it be? It's a versatile, plant-based protein source with a mild, neutral flavor that easily absorbs the taste of sauces and marinades – which makes it a go-to option for vegans or just anyone who is looking for plant-based protein options.
However, tofu is not the only option for protein when it comes to a plant-based diet.
From legumes and grains to seeds, fungi, and innovative alternatives, there's a world of nutrition waiting for your plate; which is to say – plant-based diets can be just as protein-packed, diverse, and delicious.
Whether you're allergic to soy, tired of tofu's texture, or just looking to mix up your meals – we're here to help! In this article, we'll explore the best protein-packed plant foods that go beyond tofu, each offering unique health benefits, easy preparation, and versatile culinary uses.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around
Blinkist: Warren Buffett's Reading List
Undo
Let's dig in!
Lentils
The unsung hero of vegan protein, lentils, are one of the most protein-rich legumes available, boasting about 18 grams of protein per cooked cup. Lentils are also high in fiber, iron, and B vitamins, making them ideal for anyone looking to fuel their body with whole, plant-based nutrition. What's more, they come in several varieties – green, brown, red, and black – pick a color and you shall have them! The best bit? All of these varieties cook quickly and adapt well to a range of dishes.
Use them in soups, curries, salads, or form them into lentil muffins or burgers for a satisfying, scrumptious bite.
Chickpeas
What do we say about chickpeas that haven't already been said? They are versatile, they are filling, and when cooked and combined right – they are super delicious. Chickpeas (also known as garbanzo beans) are another plant-based superstar, providing 15 grams of protein per cooked cup. Fun fact? They're the base for hummus, falafel, and a fantastic addition to salads, stews, and stir-fries.
Furthermore, chickpeas are rich in manganese, folate, and fiber, helping regulate blood sugar and promote gut health.
For a crunchy mid-day snack, try roasting them with olive oil and spices. Want to spruce up your meal? Mash them chickpeas for sandwiches or turn them into a creamy vegan 'tuna' salad.
Quinoa
Although technically a seed, quinoa is often used as a grain and is known as the holy grail of plant-based protein. Why? For starters, quinoa is one of the few plant-based complete proteins, containing all nine essential amino acids.
A cup of cooked quinoa contains around 8 grams of protein, and it's gluten-free, making it a go-to for those with dietary sensitivities. Its mild, nutty flavor works well in bowls, soups, or even as a breakfast porridge topped with fruit and nuts.
It's also rich in magnesium, iron, and fiber. The list is – quite literally – endless!
Seitan
If you're looking for a hearty, chewy, meat-like experience without actual meat or soy, seitan is your best bet.
Known as the "wheat meat", seitan is made from wheat gluten and delivers a whopping 21 grams of protein per 3-ounce serving. It absorbs flavor beautifully and can be grilled, sautéed, or stir-fried just like chicken or beef. Seitan is the perfect protein bite in sandwiches, tacos, or plant-based stir-fries.
However, seitan is not gluten-free. So, people with celiac disease or gluten intolerance must be careful about the consumption of it.
Tempeh
Tempeh is often lumped in with tofu, but to tell you the truth – it's quite different than tofu. Although both are soy-based, tempeh is fermented and contains about 19 grams of protein per 3-ounce serving. Technically, tempeh is the half-brother of tofu, who got slightly sidelined! Tempeh is nutty; its earthy flavor and firm texture make it great for grilling, pan-frying, or crumbling into sauces and salads. Thanks to its fermentation process, tempeh also offers probiotics for gut health.
If you're okay with soy but bored with tofu and want more texture and flavor than tofu provides – tempeh is the perfect upgrade for you.
Edamame
Who said simple can be snackworthy or sumptuous? Ask edamame! Edamame are immature soybeans, usually served steamed or boiled and sprinkled with sea salt. A cup of cooked edamame contains around 17 grams of protein, plus calcium, vitamin K, and folate. They're great as a snack, side dish, or tossed into grain bowls and salads – and never steal the main course's thunder.
You can even blend shelled edamame into dips or hummus alternatives for a green protein punch.
Hemp seeds
Talk about tiny BUT mighty! Don't let their size fool you – for hemp seeds are pocket-sized powerhouses. Just 3 tablespoons offer around 10 grams of protein, including all essential amino acids. They're also high in omega-3 and omega-6 fatty acids, which support heart and brain health. Sprinkle hemp seeds on oatmeal, salads, smoothie bowls, or even mix them into energy bites.
The best part? They have a soft texture and a slightly nutty taste that blends effortlessly into almost any meal.
Black Beans
The flavorful protein booster, a cup of cooked black beans, offers around 15 grams of protein, plus antioxidants, iron, and folate. Black beans bring the star power in Latin American and Caribbean dishes like burritos, bowls, and enchiladas. They also mash well for veggie burgers or dips. Paired with rice, they form a complete protein, giving you all the essential amino acids your body needs.
Nutritional Yeast
Cheesy in flavor, but dairy-free – nutritional yeast (affectionately known as "nooch") is more than just cheesy vegan popcorn. It packs 8 grams of protein in just 2 tablespoons and is often fortified with vitamin B12, a crucial nutrient for vegans. Sprinkle it on pasta, mix it into sauces, or use it in scrambled tofu (or tempeh!) for an umami-rich, cheesy taste.
The final bite
Tofu is almost the Leonardo DiCaprio of plant-based diet – it has got the star power, but isn't irreplaceable! If you've grown tired of tofu, it's time to jazz up your palate. From hearty lentils and black beans to nutty seeds, grains, and meatless marvels like seitan and tempeh, there's no dearth of delicious, nutritious ways to fuel your body. With a little creativity, you can craft meals that are not only protein-rich but also exciting, full of flavor, and satiate not only your taste buds but also fill your heart!
Whether you're a long-time vegan or just dabbling in plant-based eating, the aforementioned tofu-free options will keep your meals interesting and your muscles happy. Bon appétit!
5 Protein-packed vegetables to boost your protein intake
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
2 hours ago
- Time of India
Early treatment of kid's bone injury prevents complications later: Expert
Patna: Bone injuries, including fractures, are a concern across all age groups, but parents often ignore such injuries in their children, thinking they will heal over the time. However, such injuries may prove problematic later in life. Hence, the need for timely treatment, the role of technology, and effective options for patients who arrive late for treatment, were discussed in a meeting organised by the Paediatric Orthopaedic Society of India (POSI) in a city hotel on Saturday. The two-day meet, inaugurated on Saturday, is being attended by over 150 orthopaedic surgeons from across the country and the abroad. Dr John Mukhopadhyay, who chaired the event, noted that such a conference on a sensitive topic like children's bone injuries, where so many experts share their insights, are rare. Thirteen small group interactive discussions were the highlight of the meeting. Organising secretary of POSI Mid-Year Meeting 2025, Dr Jaswinder Singh, said the healing of bone injuries in children is different from that in adults, and hence the approach to treatment is also not the same. He agreed that several children suffer later in life because of missed treatment, leading to complications like gait problems, which affect the way a person walks due to differences in both legs. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Pierce Brosnan's Wife Lost 120 Pounds - This Is Her Now Undo Other issues seen in children, because of bone injury, are non-union or wrong union in bones. "In non-unions, the fractures do not get connected, and in wrong unions, they get wrongly connected. These can be painful or painless," he said, adding these issues do not become apparent immediately after the injury but may start showing visibility after months or years. Experts at the meet stressed on the right way of treatment and the importance of analysing whether the injury needs an operation in children or not. Workshops for doctors were also organised, in which they were trained via bone models. POSI president Dr Alaric Aroojis and secretary Dr Viraj Shinghade played crucial roles in the successful organisation of the conference. International expert Dr Saw Aik from Malaysia also shared special insights on technical aspects. The conference emphasised that treatment for children's bone injuries should begin at an early stage to avoid complications later and ensure that their normal development is not hindered.
Time of India
3 hours ago
- Time of India
How many steps should you really walk each day for better health?
The magic number might be smaller than we thought. For years, 10,000 steps a day was treated like a golden rule. But a new review suggests the real sweet spot could be just 7,000 and the health payoffs are impressive. Dr. Melody Ding, a professor of public health at the University of Sydney and lead author of the study, said, 'When possible, aiming for 7,000 steps a day is a good objective.' The findings , published Wednesday in The Lancet Public Health, pulled data from 57 studies. It analyses how step counts affect a range of health outcomes, from cardiovascular issues and cancer to mental health and early mortality. Compared with people walking only 2,000 steps daily, a threshold researchers deemed the bare minimum, those who walked 7,000 steps were 47 percent less likely to die early from any cause. They also had a 25 percent lower risk of developing cardiovascular disease and a 38 percent drop in dementia risk. The unexpected perks of walking The benefits of simply walking more stretch well beyond what many realize. Research has shown that walking improves how the body handles metabolic health. It strengthens the heart, lowers blood pressure and reduces harmful markers like cholesterol, body weight, and blood sugar. What makes this latest review stand out is its wider lens. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play this game for 1 minute and see why everyone is crazy about it Undo Beyond heart health and mortality, researchers also found strong associations between walking 7,000 steps and lower risks of Type 2 diabetes, cancer death and depressive symptoms, compared with sedentary individuals taking only 2,000 steps. One of the most eye-opening revelations? A nearly 40 percent decrease in dementia risk. While causation hasn't been proven yet the connection is undeniable. The power of small gains So where did the 10,000 number even come from? It turns out, it was never rooted in science. 'We don't have any evidence for 10,000 steps,' Dr. Ding clarified. 'It's just a really big random number that people throw out there.' According to The Lancet Public Health review, walking more than 7,000 steps didn't show substantial gains in reducing the risk of falls, cancer or Type 2 diabetes when compared to 10,000. The differences in outcomes for dementia and mortality were present but modest. Dr. Ding likened it to juicing an orange. The first squeezes yield the most juice, or in this case, benefits. Walking from 2,000 to 4,000 steps reduced death risk by 36 percent. Going from 4,000 to 7,000 added another 17 percent drop. After that, the returns begin to flatten. There's a caveat: This is correlation, not proof of cause. People who walk more also tend to live healthier overall, they may be more active, eat better, or be less frail to begin with.
New Indian Express
5 hours ago
- New Indian Express
At least 25 people killed by Israeli gunshots and strikes in Gaza, some while seeking aid
DEIR AL-BALAH: At least 25 people were killed by Israeli airstrikes and gunshots overnight, according to health officials and the ambulance service on Saturday, as ceasefire talks appear to have stalled and Palestinians in Gaza face famine. The majority of victims were killed by gunfire as they waited for aid trucks close to the Zikim crossing with Israel, said staff at Shifa hospital, where the bodies were brought. Israel's army didn't respond to request for comments about the latest shootings. Those killed in strikes include four people in an apartment building in Gaza City among others, hospital staff and the ambulance service said. The strikes come as ceasefire talks between Israel and Hamas have hit a standstill after the US and Israel recalled their negotiating teams on Thursday, throwing the future of the talks into further uncertainty. Israeli Prime Minister Benjamin Netanyahu said on Friday his government was considering 'alternative options' to ceasefire talks with Hamas. His comments came as a Hamas official said negotiations were expected to resume next week and portrayed the recall of the Israeli and American delegations as a pressure tactic. Egypt and Qatar, which are mediating the talks alongside the United States, said the pause was only temporary and that talks would resume, though they did not say when.
