9 Best Plant-Based Sources Of Protein For Vegetarian And Vegan

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Are you looking for plant-based sources of protein that are good enough for vegetarian and vegan diet followers. You search stops here, we are providing list of foods that are high in protein.

Most people think that vegetarian and vegan food lacks an ample amount of protein as required daily, but there are quite a number of plant-based foods that contain excessive amounts of protein that can fulfill your daily protein requirement. Some of the most common are listed here with their benefits.

Here below is the list of 9 Plant-Based Sources Of Protein that Vegetarian and Vegan diet followers can include in their diet plan. 

Plant-Based Sources of Protein

plant sources of protein

Seitan

Seitan is a very popular protein source for vegans. It is made out of gluten, which is the main source of protein in wheat. Well, it resembles the texture of cooked meat. It contains 25g protein per 100g. It is also known as wheat meat.

Tofu

Tofu originated from soybeans. Soybean is considered a whole source for protein as it contains most of the essential amino acids.

The process of making the tofu is similar to cheese, and the soybeans curd is pressed together to produce tofu. Tofu doesn’t have much flavor, but its good quality is that it absorbs the flavor of the ingredients it is cooked with.

Lentils

Lentils are a great source of protein with 18 grams of protein in 250 ml of cooked cups of lentils you can add it to your diet plan surely.

It contains a good amount of carbs and about 50% of the fiber that you require daily.

Chickpeas and Beans

Kidney beans, pinto beans, black beans, and other varieties of beans are really an important source of protein if you follow a vegan diet. 

Chickpeas are a legume, with high protein content. Chickpeas and other beans contain about 15 grams of protein per serving of 250 ml cooked cup.

Nutritional Yeast

 It is a strain of Saccharomyces cerevisiae yeast, commercially sold as yellow powder or flakes. It is used with mashed potatoes and scrambled tofu as it provides a cheesy flavor. It can be used as topping on popcorn and pasta dishes, and it tastes well. It provides 14 grams of protein in 28-gram serve.

Spelled and Teff

Spelled and teff are ancient grain. Some other ancient grains are einkorn, farro, sorghum, and barley. Spelled contains gluten while itself is gluten-free.’

Spelled and teff provide around 10 grams of protein per 250 ml of the cooked cup.

It also includes carbs, iron, manganese, and other nutritious elements.

Hempseed

Hemp Seed belongs to the same plant family as marijuana. It comes from cannabis Sativa.

But it contains very less amount of THC, a compound which produces the drug effect. It contains 10 grams of protein per ounce.

Green Peas

250 ml of a cooked cup of green peas contains slightly 9 grams of protein, which is slightly more than the milk of the same amount.

On the other hand, it contains a lot of other nutrients in adequate amounts like fiber, vitamins A, C, K, and thiamine, and some other essential nutrients.

Spirulina

It is a blue, green algae, but it is full of nutrition.

Two tablespoons of spirulina provide you with 8 grams of protein, which covers 22% of the daily requirement. 

In addition, it contains an optimum amount of riboflavin, manganese, magnesium, potassium, and small amounts of other nutrients that our body needs for functioning properly.

Well, there are still some vegan foods left with a good amount of protein, but these are commonly available so you can add these to your diet plan.

 

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