7 vegan protein sources that go beyond tofu

From vegoutmag.com/food-and-drink

By Maya Flores

Tofu’s great—but seven plant proteins are waiting backstage, ready to steal the spotlight and shrink your footprint 

The first time I pan‑fried tofu in my family’s taquería kitchen, my tío raised an eyebrow as if I’d swapped the mariachi playlist for K‑pop.

Delicious? Sí.

But there’s a whole mercado of plant protein waiting to sizzle, simmer, and star in your next meal.

Below are seven stand‑outs, plus why each one matters for your health, the climate, and your community—followed by easy, repeat‑worthy ways to plate them.

Why look past tofu in the first place?

Tofu is a workhorse, yet eating a rainbow of proteins spreads out amino acids, boosts microbiome diversity, and supports small‑scale growers who don’t farm soy.

Meanwhile, livestock still drives roughly 14.5 % of global greenhouse gas emissions, according to the UN Food & Agriculture Organization.

Swapping even one animal‑based meal a day for pulse‑ or grain‑based protein can slash dietary emissions up to 40 %, says climate‑food analyst Dr. Hannah Ritchie of Our World in Data.

The upshot? Variety on your plate equals resilience for both body and planet.

1. Lupini beans: the Mediterranean muscle builder

Flavour & texture
Briny, toothsome bites—think firm butter beans crossed with olives.

Why it matters
Lupini fix nitrogen in soil, cutting fertilizer needs for neighbouring crops. One cup packs 26 g protein with almost zero net carbs.

Step‑by‑step

1. Buy vacuum‑packed, ready‑to‑eat lupini (find them near the pickles).

2. Rinse to dial down salt.

3. Toss with diced tomato, parsley, lemon, and a drizzle of olive oil.

4. Serve as a protein‑rich “ceviche” or fold into grain bowls.

Kitchen whisper
Still bitter? Soak overnight in fresh water with a splash of vinegar, then rinse again.

2. Seitan: the wheat‑based wonder

Flavour & texture
Chewy, “meaty,” and sauce‑soaking—ideal for fajita strips or satay skewers.

Why it matters
Seitan uses the protein fraction of wheat flour. Growing wheat emits 45 × less CO₂ per gram of protein than beef, notes the World Resources Institute.

Step‑by‑step

1. Whisk 1 cup vital wheat gluten with 3 Tbsp nutritional yeast.

2. Blend 1 cup broth, 2 Tbsp soy sauce, 1 Tbsp tahini, and minced garlic; pour into dry mix.

3. Knead 2 minutes; rest 5. Slice into cutlets.

4. Simmer in broth 30 minutes, cool, then marinate or grill.

Kitchen whisper
Freeze cooked seitan for 20 minutes before slicing—clean, deli‑style cuts every time.

3. Hemp hearts: tiny seeds, huge stats

Flavour & texture
Nutty, buttery, almost sesame‑like. No shell, no fuss.

Why it matters
Hemp thrives with minimal pesticides and sequesters carbon in its fast‑growing stalks. Three tablespoons supply 10 g protein and the perfect 3:1 omega‑6 to omega‑3 ratio, say dieticians.

Step‑by‑step

1. Stir ¼ cup hemp hearts into morning oatmeal for a creamy swirl.

2. Blitz equal parts hemp, basil, and lemon juice for a five‑minute pesto.

3. Sprinkle over roasted veggies to finish.

Kitchen whisper
Store in the fridge; their healthy fats stay fresh longer.

4. Mycoprotein: fungi to the rescue

Flavour & texture
Mild, chicken‑like fibres that pull apart beautifully.

Why it matters
Produced in bioreactors, mycoprotein (sold under brands like Quorn or Meati) uses up to 90 % less land and water than poultry. It’s a complete protein boasting all nine essential amino acids.

Step‑by‑step

1. Defrost fillets or grounds.

2. Pan‑sear with a splash of avocado oil until golden—about 3 minutes per side.

3. Glaze with gochujang‑maple sauce; finish under broiler 1 minute.

Kitchen whisper
Grate frozen mycoprotein cutlets on a box grater for ultra‑fast taco crumble.

5. Black‑eyed pea tempeh: Southern comfort, Indonesian craft

Flavour & texture
Earthy, nutty blocks with visible pea halves—less soy, more soul.

Why it matters
Fermentation boosts B‑vitamins and lowers phytic acid, aiding mineral absorption. Black‑eyed peas thrive in semi‑arid climates, supporting farmers in drought‑prone regions.

Step‑by‑step

1. Cube tempeh; steam 10 minutes to mellow bitterness.

2. Marinate in maple, smoked paprika, and apple cider vinegar.

3. Air‑fry 12 minutes at 400 °F, shaking once.

4. Serve over creamy grits or tuck into BBQ sandwiches.

Kitchen whisper
Crumble leftovers into chili the next day—the flavour deepens overnight.

6. Green lentil pasta: noodles with benefits

Flavour & texture
Al dente bite akin to whole‑wheat spaghetti, but earthier.

Why it matters
One 2‑oz serving delivers 21 g protein and 11 g fibre. Lentils require just 50 gallons of water per pound, versus beef’s 1,800. Plus, they release slow‑burn carbs that stabilize blood sugar—a win for sustained energy.

Step‑by‑step

1. Boil in heavily salted water 6‑7 minutes.

2. In a skillet, sauté garlic and cherry tomatoes in olive oil.

3. Toss pasta straight from pot to pan; splash in cooking water.

4. Finish with basil, capers, and a snow of plant‑based parmesan.

Kitchen whisper
Undercook by a minute if reheating later; they stay springy, not mushy.

7. Peanut butter powder: shelf‑stable stealth protein

Flavour & texture
Roasted‑peanut punch without the oil. Stirred into liquids, it becomes creamy again.

Why it matters
Pressing out the oil cuts calories by 70 % while keeping 7‑8 g protein per 2 Tbsp. Peanuts fix nitrogen and can grow in rotation with cotton or corn, improving soil health.

Step‑by‑step

1. Blend 2 Tbsp powder into 1 cup plant milk for a quick shake.

2. Whisk into hoisin, lime, and chili for a satay dip.

3. Dust over banana slices, then torch lightly for “s’mores” vibes.

Kitchen whisper
For overnight oats, swap one‑third of the oats for powder—it thickens and flavours in one move.

Tips for buying and storing these proteins

• Shop bulk when you can. Dry lentils and wheat gluten come without plastic and at a lower price per pound.

• Freeze extras. Seitan, mycoprotein, and tempeh freeze well, reducing food waste.

• Check for minimal additives. Look for short ingredient lists: beans, water, and salt should headline lupini jars; avoid excess sugars in peanut powders.

The bigger impact

Health. Rotating proteins means a broader array of micronutrients—iron from lentils, magnesium from hemp, selenium from wheat. Diversity also feeds gut bacteria linked to better mood and immunity.

Climate. Every legume‑ or fungi‑based swap carves out emissions and water use otherwise tied to livestock. According to Project Drawdown, shifting global diets toward plant proteins could cut emissions equivalent to India’s annual output by 2050.

Community. Many of these foods—lupini in Italy, black‑eyed peas in the American South—carry cultural heritage. Buying them supports small producers reviving traditional crops and recipes.

Final thoughts: protein variety is power

If tofu once felt like the lone hero of vegan gains, consider this your expanded universe.

From hemp’s tiny crunch to seitan’s steak‑worthy chew, each protein here invites you to cook with new textures, honour sustainable farming, and keep dinner exciting.

Start with one swap this week; your taste buds—and the planet—will thank you.

https://vegoutmag.com/food-and-drink/ain-7-vegan-protein-sources-that-go-beyond-tofu/