Vegans, much like any other diet, require a variety of essential nutrients to maintain a healthy body. One of the most important nutrients being protein. Proteins are the building blocks of our cells, tissues, and muscles.

They play a vital role in maintaining a healthy immune and digestive system. Contrary to popular belief, plant-based diets can provide all the protein your body needs. Here are 30 plant-based protein sources for vegans:.

1. Lentils

Lentils are an excellent source of protein, with 18 grams of protein in just one cup of cooked lentils. They are also rich in fiber, iron, and folate. Lentils can be consumed in a variety of ways, such as in soups, stews, or salads.

2. Chickpeas

Chickpeas, also known as garbanzo beans, are a popular ingredient in many vegan dishes. They contain 15 grams of protein in just one cup of cooked chickpeas. They are also high in fiber, iron, and folate.

Chickpeas can be used to make hummus or added to salads and wraps.

3. Black Beans

Black beans are a great source of protein with 15 grams in just one cup of cooked beans. They are also high in fiber, iron, and calcium. Black beans can be used in soups, stews, or added to salads and wraps.

4. Quinoa

Quinoa is a complete protein, meaning it contains all the essential amino acids your body needs. It has 8 grams of protein in one cup of cooked quinoa. It is also high in fiber, iron, and magnesium.

Quinoa can be used in a variety of dishes, such as salads, soups, or as a replacement for rice.

5. Tofu

Tofu is a popular vegan protein source made from soybeans. It contains 10 grams of protein in just one 3-ounce serving. Tofu is also an excellent source of iron and calcium. It can be used to make stir-fries, sandwiches, or salads.

6. Tempeh

Tempeh is another soy-based protein source that is high in protein, containing 15 grams in just one 3-ounce serving. It is also a good source of calcium and iron. Tempeh can be used in stir-fries or as a replacement for ground beef in tacos or spaghetti.

7. Seitan

Seitan, also known as wheat meat, is made from gluten. It contains 25 grams of protein in just one 3-ounce serving. It is also a good source of iron. Seitan can be used in stir-fries, sandwiches, or as a replacement for meat in many dishes.

8. Edamame

Edamame is a soy-based food that is high in protein, containing 17 grams in just one cup of cooked beans. It is also a good source of fiber, iron, and calcium. Edamame can be used as a snack, added to salads, or used in stir-fries.

9. Hemp Seeds

Hemp seeds are a complete protein, containing all the essential amino acids your body needs. They have 9 grams of protein in just two tablespoons. They are also high in omega-3 fatty acids and fiber.

Hemp seeds can be added to smoothies, salads, or used as a topping for oatmeal or yogurt.

10. Chia Seeds

Chia seeds are a great source of protein, containing 4 grams in just two tablespoons. They are also high in omega-3 fatty acids, fiber, and calcium. Chia seeds can be added to smoothies, oatmeal, or used to make chia pudding.

11. Flaxseeds

Flaxseeds are a great source of protein, containing 3 grams in just one tablespoon. They are also high in omega-3 fatty acids, fiber, and lignans. Flaxseeds can be added to smoothies, oatmeal, or used in baking as a replacement for eggs.

12. Peanuts

Peanuts are a great source of protein, containing 7 grams in just one ounce. They are also high in healthy fats, fiber, and magnesium. Peanuts can be consumed as a snack or used to make peanut butter.

13. Almonds

Almonds are a great source of protein, containing 6 grams in just one ounce. They are also high in healthy fats, fiber, and vitamin E. Almonds can be consumed as a snack or used to make almond milk.

14. Pistachios

Pistachios are a great source of protein, containing 6 grams in just one ounce. They are also high in healthy fats and fiber. Pistachios can be consumed as a snack or added to salads.

15. Cashews

Cashews are a great source of protein, containing 5 grams in just one ounce. They are also high in healthy fats, magnesium, and copper. Cashews can be consumed as a snack or used to make cashew cream.

16. Sunflower Seeds

Sunflower seeds are a great source of protein, containing 6 grams in just one ounce. They are also high in healthy fats, fiber, and vitamin E. Sunflower seeds can be consumed as a snack or used as a topping for salads or oatmeal.

17. Pumpkin Seeds

Pumpkin seeds are a great source of protein, containing 5 grams in just one ounce. They are also high in healthy fats, fiber, and magnesium. Pumpkin seeds can be consumed as a snack or used as a topping for salads or oatmeal.

18. Nutritional Yeast

Nutritional yeast is a deactivated yeast that is high in protein, containing 14 grams in just two tablespoons. It is also a good source of vitamin B12 and zinc. Nutritional yeast can be used as a replacement for cheese in many dishes.

19. Spirulina

Spirulina is a blue-green algae that is high in protein, containing 4 grams in just one tablespoon. It is also a good source of iron, calcium, and antioxidants. Spirulina can be added to smoothies or used as a supplement.

20. Oatmeal

Oatmeal is a great source of protein, containing 5 grams in just one-half cup of dry oats. It is also high in fiber and magnesium. Oatmeal can be consumed as a breakfast dish, or used in baking.

21. Bulgur Wheat

Bulgur wheat is a great source of protein, containing 5 grams in just one cup of cooked wheat. It is also high in fiber and vitamin B6. Bulgur wheat can be used in salads, soups, or as a replacement for rice.

22. Brown Rice

Brown rice is a great source of protein, containing 5 grams in just one cup of cooked rice. It is also high in fiber and magnesium. Brown rice can be used in stir-fries, salads, or as a replacement for white rice.

23. Wild Rice

Wild rice is a great source of protein, containing 7 grams in just one cup of cooked rice. It is also high in fiber and folate. Wild rice can be used in salads, soups, or as a replacement for white rice.

24. Green Peas

Green peas are a great source of protein, containing 7 grams in just one cup of cooked peas. They are also high in fiber and vitamin C. Green peas can be used in soups, stews, or added to salads.

25. Broccoli

Broccoli is a great source of protein, containing 4 grams in just one cup of cooked broccoli. It is also high in fiber and vitamin C. Broccoli can be used in stir-fries, salads, or roasted in the oven.

26. Spinach

Spinach is a great source of protein, containing 5 grams in just one cup of cooked spinach. It is also high in iron and vitamin A. Spinach can be used in salads, stir-fries, or added to soups.

27. Cauliflower

Cauliflower is a great source of protein, containing 3 grams in just one cup of cooked cauliflower. It is also high in fiber and vitamin C. Cauliflower can be used in soups, roasted, or mashed as a replacement for mashed potatoes.

28. Artichokes

Artichokes are a great source of protein, containing 4 grams in just one cup of cooked artichokes. They are also high in fiber and antioxidants. Artichokes can be roasted, added to salads, or used in dips.

29. Brussels Sprouts

Brussels sprouts are a great source of protein, containing 3 grams in just one cup of cooked Brussels sprouts. They are also high in fiber and vitamin C. Brussels sprouts can be roasted, stir-fried, or added to salads.

30. Asparagus

Asparagus is a great source of protein, containing 3 grams in just one cup of cooked asparagus. It is also high in antioxidants and vitamin K. Asparagus can be roasted, added to salads, or used in stir-fries.