A common concern about vegetarians and diets is that they may not have enough protein. However, most experts agree that a well-balanced vegetarian diet can provide you with all the nutrients you need. Here are 15 plant foods that contain the highest amount of protein per meal.
High Protein Foods Vegetarian
Lenses
At 18 grams of protein per cup cooked (240 ml), dill is a great source of protein.
They can be used in a variety of ways, from fresh salads to hearty soups and spicy dahls.
The lentils also contain a good amount of digested carbs, and one cup (240 ml) provides about 50% of your recommended daily diet.
In addition, the type of fiber found in lentils has been shown to nourish good bacteria in your colon, promoting a healthy stomach. Lenses can also help reduce the risk of heart disease, diabetes, overweight, and other cancers.
In addition, lentils are rich in folate, manganese, and iron. They also contain a good amount of antioxidants and other plant-based compounds that promote health.
Seitan
Seitan is a popular protein source for many vegetarians and veggies. It is made from gluten, the main protein in wheat. Unlike many pieces of soy meat, it is similar in appearance and texture to meat.
Also known as wheat meat or wheat gluten, it contains about 25 grams of protein for 3.5 ounces (100 grams). This makes it one of the richest plant sources on the list.
Seitan is also a good source of selenium and contains small amounts of iron, calcium and phosphorus.
You can find this unique meat in the refrigerator section of many health food stores, or make your own version with gluten-essential wheat using this recipe.
Seitan can be fried in a pan, removed, and greased. Therefore, it can be easily incorporated into a variety of recipes.
However, seitan should be avoided by people with celiac disease or gluten sensitivity.
Tofu, Tempeh and Edamame
Tofu, tempeh, and edamame all come from soybeans. Soybeans are considered a major source of protein. This means that they provide the body with all the essential amino acids it needs.
Edamame is a ripe bean that tastes good and has little grass. They need to be steamed or boiled before eating and can be eaten alone or added to soups and salads.
Tofu is made from bean cakes pressed together in a process similar to making cheese. Tempeh is made by cooking and roasting little ripe beans before pressing them somewhere.
Tofu does not have a lot of flavors, but it easily absorbs the flavor of the ingredients it is prepared with. By comparison, tempeh has a characteristic flavor.
Both tofu and tempeh can be used in a variety of recipes, from burgers to soups and chilis.
All three contain iron, calcium, and 10-19 grams of protein by 3.5 ounces (100 grams).
Edamame is also rich in folate, vitamin K and fiber. Tempeh contains the right amount of probiotics, B vitamins, and minerals such as magnesium and phosphorus.
Chickpeas and many varieties of beans
Kidney, black, pinto, and many other types of beans contain high amounts of protein in each diet. Chickpeas, also known as garbanzo beans, are one of the most protein-rich legumes.
Both beans and chickpeas contain about 15 grams of protein per cup (240 ml). It is also an excellent source of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and a combination of several beneficial plants.
In addition, many studies show that a diet rich in beans and other legumes can lower cholesterol, help control blood sugar levels, lower blood pressure, and lower belly fat.
Add beans to your diet by making a delicious dish of the homemade pill, or enjoy additional health benefits by sprinkling a dash of turmeric on fried chickpeas.
Health Yeast
Nutritional yeast is the active ingredient of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes. It has a delicious flavor, which makes it a popular ingredient in dishes such as mashed potatoes and mashed tofu.
Healthy food yeast can also be sprinkled on top of pasta dishes or enjoyed as a delicious recipe for popcorn.
This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams).
Strengthened yeast for a healthy diet is also an excellent source of zinc, magnesium, copper, manganese, and all B vitamins, including B12.
However, fortification is not all nutritious, and non-nutritious yeast should not be relied upon as a source of vitamin B12.
Hempseed
Hempseed comes from the Cannabis sativa plant, best known as the same family as the marijuana plant.
But hempseed contains only a small amount of THC, a substance that produces drug-like drug effects.
Although not known as other seeds, hempseed contains 10 grams of total protein, easily digested per ounce (28 grams). That’s 50% more than chia seeds and flaxseeds.
Hempseed also contains good amounts of magnesium, iron, calcium, zinc, and selenium. In addition, it is a good source of omega-3 and omega-6 fatty acids in a measure that is considered healthy for human health.
Interestingly, some studies show that the type of oil found in hempseed can help reduce inflammation, as well as reduce the symptoms of PMS, menopause, and certain skin diseases.
You can add hemp seeds to your diet by sprinkling some on your smoothie or breakfast muesli. It can also be used in homemade salad dressings or for protein bars.
Green peas
Small green peas are often served as a side dish containing 9 grams of protein per cup of cooking (240 ml), which is a little over a cup of milk.
In addition, a supply of raw peas covers more than 25% of your daily fiber, vitamins A, C, K, thiamine, folate, and manganese needs.
Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and many other B vitamins.
You can use peas in recipes such as pea and basil stuffed with ravioli, pea-inspired soup, or pea and avocado guacamole.
Spirulina
This blue alga is definitely a powerful source of healthy food.
Two tablespoons (30 ml) give you eight grams of whole protein, in addition to 22% of your daily iron and thiamin needs and 42% of your daily copper requirements.
Spirulina also contains the right amount of magnesium, riboflavin, manganese, potassium, and small amounts of other nutrients your body needs, including essential fatty acids.
Phycocyanin, a natural pigment found in spirulina, appears to have strong antioxidant, anti-inflammatory and anti-cancer properties.
In addition, research links the use of spirulina with health benefits for the immune system and lowers blood pressure to raise blood sugar and cholesterol levels.
Amaranth and Quinoa
Although often referred to as old or gluten-free cereals, amaranth and quinoa do not grow on grass as do other cereals. However, they can be processed or ground into a powder that resembles a well-known grain.
Amaranth and quinoa provide 8 to 9 grams of protein per cup of cooked (240 ml) and are complete sources of protein, which is rare among the grains of staple foods.
Also, amaranth and quinoa are good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.
Ezekiel’s bread and other bread are made from sown grain
Ezekiel’s bread is made from natural grains and sprouts. These include wheat, sorghum, barley, and spelling as well as beans and lentils.
Two pieces of Ezekiel’s bread contain about eight ounces [8 g] of protein, which is slightly larger than the average bread.
Grain germination and legumes increase the number of healthy nutrients and reduce the number of anti-nutrients in them.
In addition, studies show that germination increases their amino acid content. Lysine is a limited amino acid in many plants, and germination increases lysine content. This helps to increase overall protein quality.
Similarly, the combination of grains and legumes can further improve the amino acid profile.
Germination also appears to increase the soluble fiber of bread, folate, vitamin C, vitamin E, and beta-carotene. It can slightly reduce gluten content, which can increase digestion for those who are gluten sensitive.
Soy milk
Bean milk fortified with vitamins and minerals is a good alternative to cow’s milk.
Not only does it contain 7 grams of protein per cup (240 ml), but it is also an excellent source of calcium, vitamin D, and vitamin B12.
However, keep in mind that soy milk and beans naturally contain vitamin B12, so it is recommended to choose strong varieties.
Soy milk is available in many supermarkets. It is an amazingly flexible product that can be eaten alone or in a variety of recipes and recipes.
It is a good idea to choose sugar-free varieties to keep the amount of added sugar low.
Oats and Oatmeal
Oats are an easy and fun way to add protein to any diet.
Half a cup (120 ml) of dried oats gives you about 6 grams of protein and 4 grams of fiber. This component also contains good amounts of magnesium, zinc, phosphorus, and folate.
Although oats can be considered a complete protein, they contain higher levels of protein than other commonly eaten grains such as rice and wheat.
You can use oats in a variety of varieties ranging from oatmeal to veggie burgers. They can be ground into a powder and used for baking.
Read More: 22 Prodigious High Protein Foods for Your Strong Health
Wild Rice
Wild rice contains about 1.5 times more protein than other types of long-grain rice, including brown rice and basmati.
One cup of cooked (240 ml) provides 7 grams of protein, in addition to the right amount of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.
Unlike white rice, wild rice is not stripped of bran. This is good for a healthy diet, as bran contains fiber and a lot of vitamins and minerals.
However, this raises concerns about arsenic, which can accumulate in the bran of rice crops grown in contaminated areas.
Arsenic is a toxic compound that can cause a variety of health problems, especially if used regularly.
Washing wild rice before cooking and using plenty of water for boiling can reduce arsenic content by up to 57%.
Seeds of Chia
Chia seeds are found in the plant Salvia Hispanic, native to Mexico and Guatemala.
With six grams of protein and 13 grams of fiber for 1.25 ounces (35 grams), chia seeds definitely deserve their place on this list.
In addition, these tiny grains contain a good amount of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.
And they are amazingly diverse. Chia seeds have a bland flavor and are able to absorb water, turning it into a gel-like substance. This allows them to easily add to a variety of recipes, from smoothies to baked goods and chia puddings.
Peanuts, Peanut Butter, and Other Seeds
Nuts, seeds, and their available products are great sources of protein.
One ounce (28 grams) contains between 5-7 grams of protein, depending on the type of nuts and seeds.
Nuts and seeds are also major sources of healthy fiber and fat, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They also contain antioxidants, among other beneficial plant compounds.
When deciding which nuts and seeds to buy, keep in mind that blanching and roasting can damage the nutrients in the nuts. So access to immature, non-closed versions where possible.
Also, try choosing natural nut butter to avoid the oil, sugar, and excess salt that are often added to many types of homemade products.
