Foodprints for the Future
7 Powerful Plant Proteins That Pack a Punch
October 17, 2025
When it comes to protein, most people think they need to reach for the steak or the chicken. The tasty truth bomb is plants can satiate your protein cravings, and more.
Raising animals for food is responsible for 14.5% of greenhouse gas emissions across the world and is expected to account for nearly half of global emissions by 2030. Livestock guzzles water, uses up land, and leaches pollutants into our air and water.
Not to mention, the way we treat farm animals is abhorrent. 90% of the world’s agricultural animals are living in factory farms, confined in cramped, barren cages or pens that prevent basic natural behaviors. Every year, 100 billion animals are killed for their meat and other parts of their bodies. To make matters worse, roughly 84% of antibiotics given to factory-farmed animals are not used to treat illness, but to promote growth or prevent disease in overcrowded conditions. What is more, these practices are strongly linked to the rise of antibiotic-resistant “superbugs,” which were connected to 975,000 human deaths in 2019.
In contrast, plants like beans, lentils, tofu, and nuts are the quiet eco-heroes of your pantry, feeding your body and healing the Earth at the same time. All without animal cruelty. Here’s a lineup of 7 delicious, nutrient-packed, planet-friendly proteins ready to revolutionize your plate.
1) Beautiful Beans
Beans have been a staple in human diets across the world for over 9,000 years, and it’s no wonder why. Whether you’re into black beans, pintos, navy beans, or the adorably named cranberry bean, this humble legume delivers big-time benefits. They are packed with fiber, iron, magnesium, potassium, and plant protein (one cup packing around 15 grams of protein). All these nutrients help your heart, support your digestion, and can even help ease PMS and depression symptoms.
But what really makes it the “magical fruit”? Beans are a soil restoring superfood. In a process called nitrogen fixation, they have a symbiotic relationship with bacteria in the soil that can convert nitrogen from the atmosphere into a form plants can use. This means farmers can use fewer chemical fertilizers, which can leach into our foods and water.
Beans also use less water than raising livestock, making them ideal for growing in dry, arid climates. Plus, beans are much more affordable than meat – talk about saving green while eating green!
Which is why the bean market is booming: by 2026, global bean consumption is expected to almost reach 20 million metric tons, with the industry projected to pass $10 billion by 2033. So yes, the future is looking pretty… bean-tiful.
2) Cool Chickpeas
Chickpeas, sometimes known as garbanzo beans, have been the backbone of Middle Eastern diets for almost 10,000 years. These little beige powerhouses are full of almost as much protein as beans, along with fiber, folate, iron, and magnesium.
Chickpeas reduce the risk of cancer, keep you feeling full, and even support heart health by lowering bad cholesterol. One study found that women who ate chickpeas felt 70% less hungry compared to those who ate white bread. That’s hummus with a side of appetite control!
Environmentally, chickpeas shine too. Like beans and other legumes, they’re nitrogen fixers that enrich the soil instead of depleting it. They’re also water-efficient and adaptable to various climates; an ideal crop in a warming world.
3) Let’s Eat Lentils
Lentils may be tiny, but they’re mighty, delivering nearly 18 grams of protein per cooked cup. They’re also one of the best plant sources of folate, which is a crucial nutrient for healthy pregnancies and red blood cell formation. In fact, one serving gives you 90% of your daily folate needs!
They’re also packed with fiber, which keeps your digestion humming and your cholesterol in check. They’re also budget-friendly and quick to cook. Like other legumes, lentils are environmentally low-impact champs. They require very little water, grow quickly, and naturally boost soil health.
4) Essentially Edamame
Edamame, basically baby soybeans, are one of the few plant proteins that are complete, meaning they contain all nine essential amino acids. Just one cup gives you 17 grams of protein, along with fiber, calcium, iron, and a healthy dose of antioxidants. These little pods support heart health, may ease menopause symptoms, and are linked to lower risks of certain cancers.
Soybeans like edamame use fewer resources than livestock because they grow fast and enrich the soil, they’re an eco-efficient choice too. Plus, they’re snackable straight out of the pod!
5) Try Tofu
Tofu often gets a bad rap, but this soy-based wonder food deserves a serious comeback. Made by pressing soy milk into blocks (kind of like cheese), tofu delivers nearly 22 grams of protein per cup, along with iron, calcium, and magnesium.
It’s also low in calories and high in isoflavones, which are compounds that can support bone health, reduce hot flashes, and maybe even improve heart health.
Tofu’s environmental footprint is also way smaller than meat. Producing soy protein emits up to 25 times less greenhouse gas than beef. And with tofu’s ability to absorb flavors like a sponge, it’s as tasty as it is sustainable. Scramble it, fry it, grill it; the world is your oyster-flavored-tofu.
6) Tasty Tempeh
If tofu is the soft-spoken sibling, tempeh is the crunchy older cousin. Made by fermenting whole soybeans into a firm cake, tempeh is higher in protein than tofu, clocking in at a whopping 31g per cup. Thanks to fermentation, it also contains probiotics for gut health and helps improve digestion.
Tempeh is dense, chewy, and perfect as a meat substitute due to its texture. Also, like other soy products, it needs much less land, water and energy to grow than animal proteins.
7) Natural Nuts
But enough about soy! Nuts are nature’s protein-packed energy bites. Peanuts (technically legumes) lead the pack; with about 17% of its nutrients coming from protein, carrying 38 grams of protein per cup.
Meanwhile almonds (30g/cup), pistachios (25g/cup), and cashews (25g/cup) follow closely behind. Pistachios are even a complete protein, meaning they have all the essential amino acids your body can’t make on its own. Nuts also come loaded with healthy fats, vitamin E, and magnesium, helping reduce inflammation, and improve heart health.
From a climate perspective, nuts have a significantly lower carbon footprint than animal proteins; groundnuts account for more than 40 times less emissions than beef. While they do require water, they last a long time when stored correctly, reducing food waste.
Eat Plants, Be Kind to Animals & Save the Planet (and Pass the Hummus)
By choosing plant proteins over eating animals, you’re reducing greenhouse gases, saving water, preserving land, and can give you all the nutrients you need. Plus, it’s delicious, affordable, and what is really key – it’s kinder to animals.
Help keep our plant proteins clean! This Earth Day, we’re calling on you to take action to protect what is on your plate.. Speak out against Section 453 of the Interior Appropriations Bill, which would give pesticide companies legal immunity; even when their products cause harm. It’s a step backward for the environment, health, and justice. Join us in honoring the legacy of those who’ve fought to protect people and the planet.
Your fork is powerful. Let’s use it to plant the seeds of change.
This article is available for republishing on your website, newsletter, magazine, newspaper, or blog. The accompanying imagery is cleared for use with attribution. Please ensure that the author’s name and their affiliation with EARTHDAY.ORG are credited. Kindly inform us if you republish so we can acknowledge, tag, or repost your content. You may notify us via email at [email protected] or [email protected]. Want more articles? Follow us on substack.
