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Sources of Plant Proteins

Updated: Sep 17, 2020

Plant proteins are excellent food source of protein from plants. There are mounting evidence that shows that plant base protein is healthier. It is no more news that diets with any type of animal meat increases the risk of cancer, heart diseases and other illnesses compare to a vegan diet.

Soy products are among the richest sources of protein in a vegan diet. Soya chunk, edamame, tofu and tempeh made from soybean a legume are products vegans can enjoy and get healthy protein from.

Whole grains are complex carbohydrates and good source of protein, some foods in this category are brown rice, wild rice, quinoa, bulgur, millet and oat.

Nuts/nuts butter/nuts milk are also another good source of protein, almond/almond butter/almond milk, hazelnut/hazelnut milk, pecan, peanut/peanut butter, pistachio, groundnut, cashew/cashew butter/cashew milk, walnut. They are also rich in healthy unsaturated fat.

Seeds such as flaxseed, pumpkin seed, sesame seed, chai seed, sunflower seed are interesting quality source of protein, some can easily be snack on or added as topping to foods like oats, vegan yogurt, vegan pudding and vegan parfait.

Legumes/beans are considered the richest source of plant protein, some are black-eyed beans, chickpeas/garbanzo beans, pinto, white beans, kidney beans, lentils and black beans.

Cruciferous plants such as broccoli, cauliflower and other plants like asparagus, collard green, mustard green, cabbage and spinach are quality source of protein.

Nutritional yeast is another nutritious vegan food product, it can be used to add extra protein, antioxidants, vitamins and minerals to meals. It may help lower cholesterol and boost the immune system.

From all these foods we can get creative and make our meal interesting by making dips such as hummus made from chickpeas, broths from beans and vegetables, spreads like butter from nuts, milk and butter for baking, creams for salads, sauce for pasta and more.



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