High Protein Foods from Plant Sources #AMCoffee

July 30 – High Protein Foods from Plant Sources
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Hummus with Pita Chips


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Protein plays an important role in our body function. It serves a building block for all of our tissues and muscles. It allows us to regulate our appetite to control blood sugar.

Here are just some of the benefits of consuming a balanced meal with proteins daily:

  • Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients.
  • Proteins function as building blocks for bones, muscles, cartilage, skin, and blood.
  • B vitamins found in this food group serve a variety of functions in the body.
  • Iron is used to carry oxygen in the blood.

If you are a vegetarian, there are some amazing sources of proteins to look at and benefit from. Obviously, these plant proteins are very much a yummy delight for non-vegetarians as well, as they have the nutrients like amino acids and minerals not found anywhere else.

Here are some of the best protein foods from plant sources that are delicious and very much affordable!


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  1. CoffeeTime says

    AM COFFEE – Sign In! HELLO, Everyone!

    Are you a meat eater or love vegetarian sources of protein as well?

    Anything you can name with high protein source that is NOT meat?

    sign in am coffee

    • wendy c g says

      Good morning, I love both.

    • Katrina A. says

      We are not huge meat eaters. Sometimes I like it but I always get that “funky” piece of meat and I can’t eat anymore. I try to make sure we eat our fair share of peanut butter, beans and eggs for non meat protein.

    • Raye Wiedner says

      Good afternoon ladies. I’m not a vegetarian, but I started a while back serving more vegetarian meals and trying more recipes. Right now, our favorites are black bean and chick pea burgers.

    • Rebecca Swenor says

      Good afternoon all. I am going to say peanuts is a good source of protein.

  2. CoffeeTime says

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  3. CoffeeTime says

    Protein: 8 grams per 1 cup, cooked

    This is an ancient grain that is being loved and popularized by ancient aztecs. They would carry cooked and dried quinoa in their pouches during wars and travel times.

    Quinoa is full of Fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles.

    Check this Quinoa Recipe here.

    quinoa salad

  4. CoffeeTime says

    am coffee
    Protein: 6 grams per 1 cup, cooked

    It’s a relative of rhubarb and doesn’t have to do anything with wheat, but looks like grain! It’s GLUTEN Free and has an amazing taste.

    Recipes are in abundance with buckwheat flour and grains. I grew up with it, and we used to have it with milk, roasted with chicken, with tomato sauce and in whatever variety and culinary mastery you can rise to!

    Japanese made buckwheat into Soba Noodles (yummy, too!), you can easily get this grain in different forms – grined or whole kernels – from stores.


  5. CoffeeTime says

    Protein: 10 grams per 2 Tablespoons

    This amazing grain (please don’t confuse it with hemp that gets people high!) has 9 amino acids, zinc, iron, magnesium, and calcium. Plus Omega-3 acids! That is the grain that can sustain you and feed your body an amazing array of nutrients.

    hemp seeds

  6. CoffeeTime says

    Protein: 4 grams per 2 Tablespoons

    These seeds are the highest plant source of Omega-3 fatty acids. In addition, they contain Fiber (more than in Flax seeds).

    It is a powerhouse of Iron, Calcium, zinc, antioxidants.

    Use it in your salads, smoothies, baking! It has consistency of a gel when soaked in water, milk, juices.

    chia seeds

  7. CoffeeTime says

    Rice and Beans
    Protein: 7 grams per 1 cup, cooked

    This is the simplest and cheapest vegan form of high protein that can be available to anybody. And it has an amazing amount of protein, too.

    Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine.

    Here’s a recipe, simple and quick for Rice and Red Beans dish.

    rice and red beans recipe

  8. CoffeeTime says

    Ezekial Bread
    Protein: 8 grams per 2 slices

    “Take wheat, barley, beans, lentils, millet, and spelt, put them in one vessel and make them into bread for yourself.”

    This fragment of Ezekiel 4:9, while initially intended to help a besieged Jerusalem make bread when supplies were low, turned out to be a recipe for an extraordinarily nutritious loaf that contains all of the essential amino acids.

    It’s also usually made from sprouted grains, a process which significantly increases the bread’s fiber and vitamin content, as well as its digestibility

    ezekial bread
    Photo: urban simplicity

  9. CoffeeTime says

    Hummus and Pita
    Protein: 7 grams per 1 pita + 2 Tablespoons of hummus

    The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine. But chickpeas have plenty of lysine, giving us all the more reason to tuck into that Middle Eastern staple: hummus and pita.

    Chickpeas have a pretty similar amino acid profile to most legumes, so don’t’ be afraid to experiment with hummus made from cannellini, edamame, or other kinds of beans.

    hummus and pita chips

    • wendy c g says

      Me and my daughter love hummus. It’s so yummy, all the different flavors.

    • Karen Hinkle says

      yes we eat this also and yes all kinds of flavors

    • Katrina A. says

      Don’t like plain old chickpeas but hummus is very yummy and comes in so many different flavors. And pita to go along with it. Mmmmm.

    • Raye Wiedner says

      We just had this a couple of days ago…I love mixing different things in the hummus and spreading the pita with evoo and herbs before baking.

    • Rebecca Swenor says

      I really don’t think I every had hummus. I think I have had ham and chickpeas before though.

  10. CoffeeTime says

    Protein: 21 grams per 1/3 cup serving

    “First created more than a thousand years ago as a meat substitute for Chinese Buddhist monks, seitan is made by mixing gluten (the protein in wheat) with herbs and spices, hydrating it with water or stock, and simmering it in broth.

    But this one’s not complete on it’s own—it needs to be cooked in a soy sauce-rich broth to add gluten’s missing amino acid (lysine) to the chewy, very meat-like final product.”


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