Whether you're dabbling with veganism or just looking for some plant-based proteins to add to your diet, roaming the supermarket aisles for the right protein source can feel overwhelming when you have no idea which products to buy. We've defined four plant-based proteins you should know about, how much protein they contain, and what product brands we seal with a stamp of approval.
Pseudograins
- What it is: Pseudograins are actually seeds, even though they cook and have a fluffy, nutty texture like a grain. They are gluten-free and full of protein. Common examples include millet, quinoa, and amaranth.
- Nutritional info: One cup of cooked pseudograins has 10 grams of protein on average.
- Try this: Try Eden Foods Organic Millet [1]. Rinse the raw millet thoroughly, then dry roast in a saucepan. When toasted and fragrant, pour boiling water over the millet and cook for 30 minutes. This process helps open the millet seeds bulk up, so they have a fluffier texture and richer flavor.
TVP
- What it is: TVP stands for texturized vegetable protein, and it's a ground-meat substitute made from soy flour. It comes in dehydrated flakes or pieces, and when it's reconstituted in water, it's dense and meaty in texture.
- Nutritional info: One-fourth cup offers 12 grams of protein.
- Try this: Bob's Red Mill TVP [2] is a trusted brand and offers easy prep instructions to rehydrate and cook the TVP for stews and casseroles.
Tempeh
- What it is: Tempeh is made from fermented soybeans mixed with grains like barley or rice. Unlike tofu's bland and spongy texture, tempeh has a nutty flavor and firm, fibrous texture.
- Nutritional info: Four ounces (half a package [3]) gives you 22 grams of protein.
- Try this: Lightlife makes great tempeh flavors. Fry up a few slices of Organic Smokey Fakin' Bacon [4] in peanut oil, and prepare to be amazed.
Seitan
- What it is: Seitan is made from gluten, or the protein in wheat. It has a chewy and dense texture and is often used to make mock meat.
- Nutritional info: One serving of seitan has 18 grams of protein [5].
- Try this: White Wave [6] makes great traditional seitan, and the company also makes it chicken style or fajita style. Use in stir-frys, casseroles, or tacos.