| Written By Lara Wadsworth |
Protein is one of the big 3 macronutrients our bodies need daily to maintain or build muscle, provide energy, and improve overall health. Protein is used throughout our bodies for a variety of functions.
As someone who is not strictly vegetarian or vegan but heavily leans into a plant-based diet, I can attest that one of the biggest questions I get from people is, “Where do you get your protein?” A question that, while valid, reveals to me a lack of knowledge about food macronutrients.
Not only do animals products have protein, but so do plants! One great example is sprouts! Sprouts can be a surprisingly powerful protein source. They can be nutrient-dense, easy to grow at home, versatile in meals, and add to your daily protein intake!
Sprouts are germinated seeds, grains, or legumes, intended to be consumed in their juvenile state, rather than grown into full plants. Sprouting seeds before consuming them increases nutrient bioavailability, makes them easier to digest, and can even increase the amount of protein available to your body.
The sprouting process unlocks nutrients that are typically bound up and makes them able to deliver more protein, fiber, vitamins, and minerals to our bodies. Yet, not all sprouts are considered protein-rich.
High-protein sprouts provide higher levels of plant-based protein compared to other sprouts. Common examples include lentil, chickpea, and pea sprouts, which are rich in protein, fiber, and essential nutrients.
Lentil, chickpea, and adzuki bean sprouts are among the highest-protein options, making them ideal for plant-based diets.
These are among the highest-protein options of this category. The sprouting process also increases the availability of vitamins B and C for your body.
Adzuki Beans are much less commonly known than the others on this list, but they are a powerhouse of protein. They are also great sources of fiber, iron, and calcium, ensuring you really get your money’s worth with this legume.
Chickpea or Garbanzo Sprouts are right there, up there for lots of protein per serving. Chickpeas actually increase in protein content when they are sprouted.
Mung Bean Sprouts, highly popular in Asian cuisine, are moderately high in protein and a great source of vitamin C, with an addictively crisp texture that’s perfect for a variety of applications. Mung beans may not have the most protein per gram, but it is easy to eat a lot of them, especially since they contain only around 30 calories per cup! Munch away!
Pea Sprouts, a sweet and delicious food perfect for beginners. They are delightful in sandwiches, salads, and smoothies!
Alfalfa Sprouts have to score an honorable mention here. While they have some good protein, they are also known for their high vitamin A, C, K, and folate content, so they still pack a good nutritional punch!
Sprouts are a great way for us to diversify our protein sources, increase nutrient density, and add a delicious texture and freshness aspect to meals. Combining sprouts with grains or legumes is a great way to utilize complementary proteins and get complete protein sources, even while decreasing or eliminating animal products in the diet.
Toss sprouts into salads, add them to wraps or sandwiches, blend them into smoothies, or use them as garnishes in soups, tacos, stir fries, and grain bowls. Eat them whenever you would eat leafy greens, or even when you wouldn’t! The applications are endless.
Sprouts may be tiny, but they are powerful sources of nutrients, especially protein. If you’re unsure where to start, try experimenting with different varieties or try True Leaf Market’s Protein Powerhouse Mix to get a taste of them all in one! Sprouting at home is easy, sustainable, and cost-effective.
Eat these sprouts in your everyday diet, and you will feel the difference in your body over time. Eating a plant-based diet is a science-backed way to improve your overall health. And sprouts are a pivotal way to make that way of eating not only possible, but delicious.
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