Proteins are crucial to our organism, our recovery and workouts, and our brain function. Without protein our body wouldn’t work property. However, as we get the majority of proteins from animals, sometimes it is difficult to find other sources of proteins for vegans or vegetarians.
Good news is that there are plenty of sources of plant-based protein out there. You can get enough protein during the day with a plant-based diet, without needing a big source at every meal. Give these 25 plant-based and protein a try and you will be surprised how delicious they can be.
Lentils are one of the most favorite protein sources for vegetarians and vegans. There are a lot of delicious lentil recipes which will make the process of getting proteins even more enjoyable. Lentils provide 9 grams of protein per half cup, and around 15 grams of fiber which is also very important to our health.
Tofu is not seen as a boring protein source of vegans anymore. Instead it has been transformed recently into all from breakfast, entrees to desserts. What is special about this protein source is that you can flavor it however you desire and it gives a rich, chewy texture or creamy texture to your food. There are also a lot of tofu recipes showing some tasty ways how to add 10 grams of protein per cup to your plate.
Black beans are not only a good source of proteins. They are also very rich in antioxidants making them one of the healthiest plants of all beans and legumes. An interesting fact is that their strong antioxidant content is indicated by their dark color. You can cook black beans in many ways as there are many recipes of them, which add 8 grams of protein per half cup to your meal.
Quinoa is a gluten-free seed which adds to your meal 8 grams of protein per cup. It is an amazing source of magnesium, fiber, protein and antioxidants. Quinoa recipes include a lot of tasty dishes which you absolutely should give a try.
Soy milk is milk produced by soy beans. It is a great alternative to substitute cow’s milk as it is rich in vitamins and minerals. It gives you 7 grams of protein per cup and is also a great source of vitamin D, calcium and vitamin B12. You can find soy milk in all supermarkets and it’s a perfect choice for all vegans and vegetarians. Another benefit of soy milk is it low content of fats, which makes ideal for all those who suffer from diabetes and hypertension.
Oats and Oatmeal
Oats are a good source of proteins, zinc, magnesium, folate and phosphorous. 120 milliliters of dry oats contains nearly 6 grams of protein. This portion also provides you 4 grams of fiber that is also fundamental to our health. Oats are often used into flour and baking. So if you’re for an easy and delicious way to get proteins, you should definitely include oats in your kitchen.
Wild rice provides you nearly 1.5 times as much protein as many other types of rice, including basmati and brown rice. 240 ml of wild rice contains 7 grams of protein. This portion also gets you a good quantity of magnesium, fiber, copper, manganese, B vitamins and phosphorus. Wild rice is considered to be a great nutritional perspective, as it is high in vitamins, fiber and minerals. However, there are also some concerns the accumulation of arsenic, which is a toxic element that causes several health problems to our body. To reduce the arsenic content it is recommended firstly wash wild rice and then boil it.
Chia seeds are produced are produced from Salvia hispanica plant that was firstly grown on Guatemala and Mexico. Thirty-five grams of chia seed provide you 6 grams of protein. This portion also contains 15 grams of fiber, a good quantity of calcium, magnesium, iron, selenium, omega 3 fatty acids and antioxidants. What is interesting about this type of seeds is that they have the ability to absorb water and turn into gel like substance. Chia seeds also have a bland taste which makes them easier to be used in many recipes, varying from baked goods to smoothies and chia puddings.
Protein-rich Vegetables and Fruits
In general all vegetables and fruits are rich in protein but usually on a small quantity. In particular there are some vegetables such as spinach, broccoli, artichokes, asparagus, potatoes and sweet potatoes which contain 4-5 grams of protein per cup. Another common food that is known for its high content on protein is sweet corn.
Along the fruits, blackberries, guava, mulberries, nectarines, cherimoyas and bananas are the ones that provide a good amount of protein, approximately 2-4 grams of protein per cup.
Read also: The Importance of Vegetables.