Plant-Based Protein: Looking Beyond Soy and Pea
- The Economic Botanist
- Apr 24
- 9 min read
Plant-based eating is more popular than ever — and for good reason. People want to eat in a way that’s better for their health, kinder to animals, and easier on the planet.
But here's the thing: most plant-based products rely on the same few ingredients — mainly soy and pea protein. They’re great, but they’re not the only options out there. And honestly, it’s time to mix things up.
In this post, we’ll take a closer look at three newer plant-based protein sources you might be hearing more about: chickpeas, fava beans, and algae. These ingredients are nutritious, more sustainable, and bring something fresh to the table — literally.
Table of Contents
Why Come Up with New Plant-Based Protein Sources?
Soy and pea protein are everywhere — from veggie burgers and protein shakes to dairy-free yogurts and snack bars. They've been the backbone of the plant-based movement for years, and they’re still great choices in many ways. But let’s be honest: they’re not perfect.
Here’s why more people are starting to look for other plant-based protein sources:
1. Allergies and Sensitivities
Soy is one of the top eight allergens, which makes it off-limits for a lot of people. Even those without a true allergy sometimes experience digestive discomfort. Pea protein is less allergenic, but it’s still part of the legume family and can cause issues for some.
As plant-based eating becomes more mainstream, having soy-free protein options is key for making this lifestyle accessible to more people.
2. Taste and Texture Fatigue
Let’s face it — no matter how good a product is, eating the same protein base day in and day out gets boring. Soy and pea have distinctive flavors and textures that don’t always play well in every recipe.
Trying new plant proteins like chickpeas or fava beans opens up a world of fresh possibilities in taste, mouthfeel, and culinary creativity.
3. Environmental Concerns
Soy is often grown in huge monocultures, especially in parts of South America. This kind of farming can lead to:
Soil degradation
Loss of biodiversity
Increased pesticide use
Deforestation in some regions
While pea protein tends to have a lighter environmental footprint, it’s still not perfect. The push for more sustainable protein sources has led to greater interest in crops that:
Improve soil health
Use less water
Are grown in diverse, regenerative systems
4. The Clean-Label Shift
More shoppers are reading ingredient lists. They want food that’s:
Easy to understand
Free from artificial additives
Made with non-GMO and minimally processed ingredients
This is where alternative proteins — like chickpea protein, fava beans, and even algae — really shine. They’re naturally nutrient-rich, recognizable, and align with what people expect from clean, eco-friendly food.
So, while soy and pea still have a place in the plant-based world, diversifying our protein sources helps us:
Eat more variety
Support the environment
Avoid common allergens
And keep plant-based food exciting and innovative
It’s a win for your body, your taste buds, and the planet.
Chickpeas: The Everyday Superhero
You probably already know and love chickpeas — maybe in a creamy hummus, a warm stew, or tossed into a colorful salad. But these humble legumes are doing a whole lot more these days.
Chickpeas (also known as garbanzo beans) are stepping up as one of the most versatile and accessible plant-based protein sources around. They're easy to cook, affordable, and packed with nutrients. And now, they’re even being turned into protein isolates for use in everything from snacks to dairy-free cheeses.
Why Chickpeas Are Great
Protein-packed: One cooked cup offers around 15 grams of protein, making them a solid protein source for vegans, vegetarians, and flexitarians.
Fiber-rich: They’re high in dietary fiber, which supports digestion, helps manage blood sugar, and keeps you feeling full longer.
Naturally low in fat: Chickpeas contain minimal saturated fat and no cholesterol, which makes them heart-friendly.
Nutrient-dense: Along with iron, chickpeas also deliver important nutrients like magnesium, potassium, and folate.
Easy to cook and super versatile: You can roast them for snacks, mash them into patties, blend them into dips, or bake them into sweet treats.
Are Chickpeas a Complete Protein?
Not quite. Chickpeas are a little low in one essential amino acid — methionine. But that’s easy to work around. Pairing chickpeas with whole grains like brown rice, quinoa, or whole wheat bread gives you a complete protein — meaning you’ll get all nine essential amino acids your body needs.
That makes chickpeas a smart choice for building balanced, satisfying plant-based meals.
Chickpeas might be familiar, but don’t underestimate them — they’re one of the most powerful players in the plant-based game. Whether you're eating whole chickpeas or using products made with chickpea protein, you're getting great nutrition, sustainable benefits, and a lot of meal flexibility.
Fava Beans: The Quiet Overachiever
Fava beans — also known as broad beans — might not be as well-known as chickpeas or lentils, but they definitely deserve a spot on your radar.
These little green beans are packed with plant-based protein, full of essential nutrients, and, best of all, they’re super gentle on the planet. If you're looking for a protein that checks all the boxes — from nutrition to sustainability — fava beans might just be your new best friend in the kitchen.
Why Fava Beans Are Great
Protein-rich: One cup of cooked fava beans gives you around 13 grams of protein, making them a great building block for plant-based meals.
High in lysine: This essential amino acid is often limited in other plant proteins, but fava beans have plenty — making them a smart way to round out your protein intake.
Low in allergens: Unlike soy, fava beans are not a common allergen, which makes them a safer option for people with food sensitivities.
Nutrient-dense: They’re a good source of fiber, vitamin B6, and potassium, all of which support heart health, brain function, and energy metabolism.
Mild taste & great texture: Fava beans have a smooth, slightly nutty flavor that blends easily into both savory and slightly sweet dishes.
Bonus: Fava Beans Love the Earth
What makes fava beans extra special is how well they play with the environment.
They’re nitrogen-fixing, which means they naturally add nutrients back into the soil as they grow — no synthetic fertilizers needed.
They use less water than many other protein crops, making them a great choice for areas with limited rainfall.
Because they support healthy soil, they fit perfectly into regenerative agriculture practices that improve long-term land health.
All of that adds up to one powerful point: fava beans are one of the most sustainable protein sources available today.
Because they have a neutral flavor and smooth consistency, they’re easy to work with — and they play well with spices, herbs, and other ingredients.
So while they might not be on every grocery shelf just yet, fava beans are rising stars in the world of plant-based protein. They're nutritious, easy on the body, good for the soil, and perfect for adding more variety to your plate — without compromising on taste or sustainability.
Algae: The Future of Protein?
Yes, we’re talking about algae — that green stuff from ponds, lakes, and oceans. It may not sound like something you'd want on your dinner plate, but don’t scroll away just yet. Algae is one of the most promising, nutrient-dense, and sustainable protein sources we have.
Though it’s often used in small doses today (think supplements or smoothie boosts), algae has huge potential to play a bigger role in the future of food — especially for people looking for plant-based protein alternatives that are gentle on the planet.
Why Algae Is Great
It’s a complete protein: That means algae contains all nine essential amino acids your body needs — something not all plant proteins can claim.
It’s nutrient-rich: Certain types of algae, like spirulina and chlorella, are high in iron, vitamin B12 (in bioavailable forms for some strains), and powerful antioxidants that support immune health and reduce inflammation.
It’s a source of omega-3s: Most omega-3s come from fish — but fish get it from algae. Consuming algae directly is a vegan-friendly way to access these essential fats without relying on marine life.
In other words, algae isn’t just okay for you — it’s one of the most nutrient-dense plant-based foods on the planet.
Why the Planet Loves It
Algae isn’t just good for your body — it’s also incredibly efficient and sustainable to grow.
No farmland needed: Algae grows in water, so it doesn’t compete with crops for agricultural space.
Low resource use: It requires very little water or energy to grow, especially when compared to land crops like soy or even peas.
It thrives in saltwater or wastewater: That means it can grow in places where nothing else would, including arid regions or non-arable land.
Because of its low environmental impact and high nutritional value, algae is being explored as a solution for food security, especially as populations grow and climate change affects traditional farming systems.
But food technology is moving fast. As the science around algae processing improves, we’re likely to see it appear in a wider range of plant-based foods — from fortified snacks to dairy alternatives and even future-ready protein blends.
Algae might not be the most familiar food on your radar, but it’s got everything going for it: complete protein, impressive nutrition, and an environmental footprint so light it’s hard to beat. As the world looks for smarter ways to nourish more people with fewer resources, algae is stepping up as a serious contender.
A Quick Look at the Environmental Impact
Here’s how these proteins compare to soy and pea when it comes to sustainability:
Protein Source | Land Use | Water Use | Emissions | Allergen Risk |
Soy | Medium | High | Medium | High |
Pea | Low | Medium | Low | Low |
Chickpea | Low | Low | Low | Low |
Fava Bean | Very Low | Very Low | Very Low | Low |
Algae | Tiny | Tiny | Tiny | Very Low |
If you're looking for low-carbon, planet-friendly proteins, fava beans and algae are two of the best options out there.
How These Proteins Are Changing the Food Scene
It’s not just health-conscious shoppers who are paying attention to chickpeas, fava beans, and algae — food companies are, too. As demand grows for plant-based, allergen-friendly, and sustainable protein options, brands are stepping up and getting creative with how these ingredients are used.
We’re now seeing these alternative proteins show up in all kinds of products that go way beyond the basics. Here are just a few ways these ingredients are transforming what’s on grocery store shelves:
Where They’re Showing Up
Chickpea milk: A dairy-free, nut-free, and soy-free milk alternative that’s surprisingly creamy and high in protein. It’s great in smoothies, cereal, or even coffee — and it’s getting attention for having a shorter ingredient list than many other milk alternatives.
Fava bean chips and puffs: These are becoming go-to options for protein-packed snacking. Fava beans create a light, crisp texture that holds flavor well, without the need for heavy processing or artificial binders.
Algae smoothies and energy bars; Algae like spirulina and chlorella are showing up in functional foods aimed at active, wellness-focused consumers. These products offer a nutrient boost with natural color, complete protein, and omega-3s — no fish oil needed.
Multi-protein plant-based meats; To improve flavor, texture, and nutrition, many companies are now blending proteins — for example, chickpea + fava + brown rice or pea + algae. These multi-source blends allow for a more balanced amino acid profile and help achieve a more meat-like experience, which matters to flexitarians and those just easing into plant-based eating.
Why It Matters
These innovations aren’t just about novelty. They’re helping solve real issues in the plant-based protein market:
Reducing over-reliance on soy and pea
Offering allergen-friendly choices for more inclusive eating
Supporting sustainable agriculture with crops that use fewer resources
Appealing to clean-label shoppers who want simple, recognizable ingredients
Plus, as the technology behind plant protein extraction and processing gets better, these newer ingredients are becoming more affordable and easier to scale — which means we’ll be seeing them in even more products soon.
So whether you're someone looking to avoid common allergens, eat more sustainably, or just try something new, this shift is opening up a world of fresh possibilities.
Quick Recap
Chickpeas are a well-known, soy-free protein packed with fiber and iron.
Fava beans are a great allergen-friendly option that helps improve soil.
Algae might be the most sustainable and nutrient-rich protein on the planet.
Together, they offer a way to eat plant-based without relying on the same old ingredients. Plus, they support better farming, cleaner labels, and more food choices for everyone.
Final Thoughts
We don’t have to rely on just soy and pea protein anymore. With new options like chickpeas, fava beans, and algae, it’s easier (and more exciting) to eat plant-based — whether you're doing it for your health, the planet, or just because you love trying new foods.
Quick FAQs
Q: Is chickpea protein a complete protein?
A: Not quite — it’s missing a bit of one amino acid (methionine). But if you eat grains or seeds too, you’re good.
Q: Is algae safe to eat?
A: Yes! Most algae used in food (like spirulina and chlorella) are safe, nutritious, and well-researched. Just check the label to make sure it’s food-grade.
Q: Why is fava bean protein better for the planet?
A: It uses less water, helps the soil, and doesn’t need chemical fertilizers. That’s a big win for sustainability.
What’s your favorite non-soy plant protein? Let us know — we’d love to hear what you're eating!
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