Our whole body is made up of a protein called an Amino Acid. Protein is an essence of our body, it involves muscles, organs, skin, hormones, and pretty much everything that in your body. I am going to tell you what are the delicious high protein food for vegan.
Recommended daily requirement for protein,
- Male: 56 grams
- Female: 46 grams
In today’s world, people are very health conscious, in terms of weight loss, staying fit and you name it..You might think there are very few protein options for vegan, but you are wrong. Here are list of plant-based protein.
1. Soy product:
- Tofu: 10-gram protein in 1/2 cup, people can use tofu as a meat substitute in sandwiches and soup. And it is also a very good source of calcium and iron.
- Tempeh: 15-gram protein in 1/2 cup
- Edamame: 8.5-gram in 1/2 cup
1/2 cup contain 12-grams of protein
Lentils are also a good source of protein. You can find a variety of lentils all around the world.
Especially, red and green lentils have plenty of protein and key nutrients like iron and potassium.
You can consume lentil as,
- Lentil curry
- Lentil salad
- Lentil soup
- Lentil burger patty
Lentil you can buy it here, available online
1 cup contain 15-grams of protein
Cooked chickpeas are high in protein. You can consume chickpeas in a variety of dishes.
You make following things out of it,
- Spice roasted chickpea
- Add into a salad
- Add into a soup
Chickpea is available online
100 gram contain 25.8-grams protein
Peanuts are a very good source of protein, fiber, fat, and other vitamins and minerals.
You can consume Peanuts in various forms. Find out why you should consume peanuts in daily bases here, in ARTICLE
Peanut is available online
1 ounce (28grams) contains 6-grams of protein
Almond also contains Phytic acid, which can impair nutrient absorption. So to get maximum benefit try to soak it overnight (which release this heavy substance) and then consume it.
Almond is available online
1 tablespoon (7gram) contains 4-grams of protein
Spirulina is a type of blue-green algae.
Spirulina is well-known due to its high nutritional profile. You can consume it in,
- morning smoothie
- energy ball
- vegetable juice
- salad or soup
Spirulina is available online, as a powder or a supplement.
1 cup (185 grams) contain 8-grams of Protein
Quinoa is a great protein source because it contains all 9 essential amino acids. There are very few plant-based products which contain all 9 essential amino acid and quinoa is one of them.
You can consume quinoa as,
- Plain steamed quinoa
- Stuffed into a vegetable-like, squash or zucchini
- Use as substitute for rice or wheat
- Grain salad
Quinoa is available online
100 grams contain 11-grams of protein
Mycoprotein is a single cell protein and it’s a type of Fungal protein. Mycoprotein is high in protein and fiber but very low in fat. You used too only find this in Europe and North America as Quorn but now it is available worldwide.
People with a history of allergic reactions have to be careful before consuming Quorn. This allergic reactions can range from abdominal pain, nausea, and vomiting to severe asthmatic reactions.
You can consume mycoprotein as,
- Meat substitute
- Chicken substitute
Mycoprotein is available online
9. Chia seeds
1 ounce (28 grams) contain 5.6-grams of protein
Chia seeds are a very good source of Omega-3 fatty acids, fiber, calcium, iron, and antioxidants. and it’s also a good source of protein
You can consume chia seeds as,
- Mixed with water, they can replace egg in a vegan diet
- Raw seeds can be sprinkled in cereals, salad, yogurt, oatmeal or smoothie
- Can be baked into bread or muffins
- Soak them into water or plant-based milk and make pudding.
Chia seeds available online
10. Hemp seeds
1 tablespoon (20grams) contain 6.31-grams of protein
This is very similar to chia seeds, it contains
They can be used in a similar way as chia seeds
Hempseeds available online
11. Beans and rice
Only bean or only rice does not contain enough amount of protein but their combination serves you all 9 essential amino acids. Try kidney beans curry and rice combination as a meal. It serves you tones of nutrition with complete protein and this combination satisfies your hunger.
12. Protein rich vegetable
Some vegetables also contain a decent amount of protein. Such as,
- 1 cup Broccoli contains 2.6 grams of protein
- 1 cup Brussels sprout contains 3.3 grams of protein
- 1 medium Potato contains 4.3 grams of protein
- 1 cup Asparagus contains 2.9 grams of protein
- 1 cup Mustered green contains 1.5 grams of protein
- 1 cup cauliflower contains 2 grams of protein
Read my other Health and Wellness Article
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