Proteins are crucial for the growth of our body. it is the building block of the body. It plays a significant role in the healthy workout. Proteins are very useful in the early recovery of wounds. It is just so important for the physical and mental health of the person.We know animals are the rich source of proteins but do you know that there is certain plant source of proteins as well which is not only tasty but also easily available.

 It is majorly observed that the people who are nonvegetarian hardly lacks in protein content in their body. And when it comes to vegetarian protein deficiency is one of the major health issues that they are facing.

  So if you are diagnosed with the protein deficiency and your doctor are suggesting you take some nonvegetarian food then just say no to them. Try out this plant-based rich source of proteins.

As this is the biggest problem that most of the people in this world don’t even know that it is not just animals who provides you protein. But there are plants based rich source of proteins as well.

The plant-based source of proteins not only help in increasing protein content but also help in reducing weight. As they are lower in calories, cost-effective and tasty too.  So for vegetarian protein deficiency is not a big problem now as you can easily overcome this by taking the below written different plant-based source of proteins. Here is the list of 17 plant-based sources of proteins, please have a look-

Lentils are one of the richest sources of protein. These little meaty legumes are one of the most favorite food of vegetarians. It contains the large amount of protein, carbohydrates, and iron.  So those who are actually looking to increase their protein content in the body, then they should definitely go for this one. You just need to have Lentils which will contribute 9 grams of protein in your meal per half cup, with over 15 grams of fiber.


Soybean is considered as the largest source of proteins. Earlier this source of proteins is found to be really boring to even vegetarians. But now it has been transformed into the tastiest and wanted meal called as tofu. You must have heard about Tofu which people across the world love to take in a form of starters, desserts, with the main course etc. Since it can be easily mixed with the flavor so it can be easily transferred into any dish So if you really wanted to add some tasty rich source of proteins in your diet then you must try tofu.

Similarly, soya beam can also be used to make Soy milk which can add a lot of protein in your diet. It can be taken in an organic form as well as added in some dishes. Also, the soy milk can be used to prevent cancer. The best way to buy it in a form of non-GMO soy in order to take full benefits of it. Also, it should never be bought in a form of processed soy proteins detaches. Do you know that this soil soy milk contains around 8 grams of protein in one cup? Not just this, it also provides 4 grams of good cholesterol and fats that also help in maintaining the healthy heart.

3-Black Beans

Black bean is one of the richest source of proteins, antioxidants, and starch. This will add around 8 grams of protein per 1/2 cup of these beans to your diet. These are recognized as one of the healthiest beans among all the beams and legumes family. If you really don’t like beams, still you wanted to add protein to your diet then you can enjoy this by preparing a black bean burritos. Their dark color of the beans shows the presence of antioxidants in it.


Quinoa is a gluten-free seed-like grain. It is not just the high source of proteins but also rich in magnesium, antioxidants, and fiber content. This source of proteins provides around 8 grams of protein per cup.


The nutritional content of the Amaranth is same as quinoa and teff. However, the size of the Amaranth is small as compared to the other two.  This conventional pseudo-grain adds 7 grams of proteins to your meals. It is not a just rich source of proteins but also has the high quantity of  B vitamins, iron, and magnesium.

6-Green Peas

These yummy green peas are not only a rich source of proteins but also contain a large amount of fiber in it. It has approximately 8 grams of protein in every cup. So if you maintain a sufficient quantity of protein in your diet then you must add little sweet green peas in your diet. You just need to have this one cup of protein source and it will remove all your deficiency.

Along with the rich source of proteins, it can also be used to lose your weight. These small green peas are rich in leucine which helps in losing weight from the body. It is an amino acid that helps in improves metabolism working thus helps in reducing body weight.

7-Hemp Seeds

Hemp seeds are another good plant-based source of proteins. It has the capability13 grams of protein content in just 3 tablespoons. Isn’t it great. So if you have protein deficiency and also you are a pure vegetarian then you must add these seeds to your daily diet.


Do you know that Oatmeal has three times more protein content as compared to the brown rice. Also, it has more fiber content and less starch. It’s also a great source of magnesium, calcium, and B vitamins. Do you know that most of the athletes who are vegetarian as well as non- vegetarian have oatmeal in their diet in order to get the sufficient quantity of protein.

9-Pumpkin Seeds

Do you ever give a thought that even pumpkin seeds can be a good source of proteins? These seeds are one very good sources of protein and iron. It contains 8 gram of protein in a quarter cup which is just more than enough for the daily diet.

10- Tempeh

Tempeh is also one of the richest source of proteins as it is made up of soybean. It is the fermented form of soy.  Though proteins are usually tough to digest but this tempeh is rich in probiotics which helps in digestion. Thus it also enhances the metabolism.

11 -Spinach

We all are aware of spinach. Spinach contains around 5 grams of protein per cup. It is majorly used in Indian kitchens. it is a green leafy vegetable and considered as a rich source of proteins. It is used in a form of salads, starters and also in the main course.

12 -Black Eyed Peas

Black-eyed peas seem to be very bad in taste. But it is among the good source of proteins. It gives you around 8 grams of protein if taken an only half cup. As all beans are the rich source of proteins, iron, magnesium potassium and B vitamins which helps aids in good digestion. They have the mild flavor and one takes it in soups.

13- Asparagus

Asparagus is one of the fair source of proteins. this can give you around 4 grams of proteins in a single cup.It is not just a good source of proteins but also has  B vitamins and folate content.

14- Chickpeas

Chickpea flour is majorly used in various Indian dishes. It is one of the majorly used ingredients in preparing Indian dishes. Do you know that around 1/2 cup of chickpeas contains 6-8 grams of proteins which is just so enough to fulfill the protein deficiency.

15- Peanut Butter

We all know what is peanut butter. But do you know that it contains a really good amount of protein. Only two tablespoon of peanut butter contains around 8 grams of proteins. It majorly used in the American diet. So it is not just tasty but it also considered a large source of proteins. If you are looking for healthy and high protein content food then just try for peanut butter.

16- Nutritional Yeast

We all know about yeast but do you know that this yeast can also contain a large amount of protein in it. It is the one of the good source of proteins and provides over 8 grams of protein in only 2 tablespoons.

17 -Spirulina

Though these blue-green algae look quite weird to many, but it may be one rich source of proteins. It can be used added along with other ingredients such berries, cacao, or some banana to prepare a smoothie. In one tablespoon it contains around 4 grams of proteins and around 80 percent of iron. So not just protein it also adds iron to your diet.




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