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In this list: all the most common plant based protein sources
Yeah, tofu? Tofu???
“This looks very interesting. What is this?”
They stared at me and the mother said “It’s a baked
potatotofu.” And I was saying “Oh, interesting, a baked…what is it again?”And she was like “A
potato.tofu.”And I was like “A
‘potato’tofu, oh interesting. Never heard of apotatotofu, looks pretty good.”
Unlikely? 🧐
The list IMHO contains mostly common stuff. To add a few:
- Sweet lupines (can be prepared like beans but also transformed into patties, sausages etc.)
- Hemp seeds (for best nutritional value they should be eaten raw as a pesto, pasta topping, in salads, muesli etc.)
- Lin (either available as seeds, then basically the same applies as for hemp, but you can also get a flour that is left-over from the lin oil production that has around 50% protein)
- Pumpkin seeds (same as with lin, also here you can buy the left over powder from oil production that’s loaded with protein.
- Peas
- Pistaccios
- Peanuts
- Almonds
- All kinds of nuts (walnut, hazelnut, …)
- Oat (from my perspective heavily underrated as it’s really cheap and tasty, not only for muesli but makes a great base for patties, croquettes, whole oat kernels can be also prepared like rice etc.)
- Chickpeas
- Sesame (also exists as a paste called Tahina, only in moderate amounts as it contains arsenic)
- Pearl barley (like rice)
- Cous cous (wheat based)
- Polenta (similar to cous cous but corn-based)
- Pine seeds
- Cedar nuts
For all of these sources you can buy the the pure ingredient but there’s also a lot of prepared or even ready-to-eat products available. There’s all kind of high protein pasta that’s made from peas, chickpeas, soy, lupine etc. Patties, sauges, …
Kernels, nuts, seeds aren’t only great protein sources but contain also very healthy fats. So definitely integrate them into your diet but keep in mind the calories.
Also most veggies, mushrooms are good protein sources. They don’t contain as much protein per weight because they contain so much water. So they aren’t an ideal primary source of protein unless you want to eat like several pounds. But if you look at dried tomatoes or shitake mushrooms they are also rich in protein. The fresh ones are even better of course. Same with potatoes. Great protein, just dilluted with water and starch. ;)
Getting enough protein isn’t that difficult afterall. Always try to mix several sources to provide a wider variety of amino acids available to your body.
