Getting protein without resorting to dairy or meat can help keep you lean and healthy.
Vegetable proteins have great advantages such as:
- Low fat content,
- Ability to help lower cholesterol levels
- Prevention of cardiovascular diseases.
1.-Soybean and tofu
It is one of the richest sources of vegetable protein. It contains about 37g of protein per 100g and has low levels of saturated fats. Tofu, tempeh and soy burgers are two good soy food alternatives that contain high amounts of protein, as well as high amounts of calcium and iron. It is also advisable to prepare soups or broths with soya, pulses or chickpeas.
2.-Quinoa
It is one of the best vegetable foods rich in protein. In a cup of cooked quinoa we can find 18g of vegetable proteins. Quinoa is considered a super cereal and also contains vitamins, minerals, carbohydrates and lots of amino acids. Helps lower cholesterol and the risk of diabetes. It is also used in diets to control or reduce weight and helps control blood pressure.
3.-Seitan
Made from wheat gluten, seitan is considered “vegetable meat“. In addition to containing a similar percentage of protein as meat(20g per 100g), it is practically cholesterol-free and is very versatile when it comes to cooking. To increase its benefits it is possible to combine it with cereals to avoid possible nutritional deficiencies.
4.-Legumes
Pulses, whether lentils, chickpeas, beans or soya beans, are one of the foods of vegetable origin with the highest protein content. Combined with some cereal provide high quality protein and comparable to meat. They are low in fat and contain carbohydrates and fiber in large quantities. One cup of lentils is able to provide 18g of protein.
5.-Rice
It is a universal staple food. Its main benefits are that it contains no cholesterol or sodium, it is a complex carbohydrate, easy to digest and also contains high quality protein. Brown or wild rice has approximately 40% more protein than white rice. The absence of lysine within the amino acids present in rice can be compensated by combining it with other foods such as lentils to ensure a complete protein.
6.-Green leafy vegetables
Vegetables do not have as much protein as legumes or nuts. However, they are rich in fiber and contain a large amount of antioxidants.
Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.
7.-Chia seeds
Chia seeds are considered a “superfood” because its composition provides a significant amount of fiber, antioxidants, vitamins and essential fatty acids. They contain 23% protein, helping to regenerate muscles and tissues. In addition, these seeds help in weight loss diets, in the stages of growth and treatment of various diseases.
8.-Peas
Peas, although they are part of the legume family, could be included as a separate food in this classification. They are an important source of important nutrients such as vegetable protein, fiber, vitamins and minerals; they provide no fat and only a few calories. Pea protein is currently becoming a great alternative to all other sources.
9.-Nuts
A daily handful of nuts can make an important nutritional contribution to our body. Almonds offer approximately 20g of vegetable protein per 100g. Walnuts 14 g and hazelnuts 12 g. They are also high in healthy fats and can be perfectly combined with legumes, whole grains or vegetables. Other lesser-known nuts can also be very high in protein: pumpkin seeds, brazil nuts or macadamia nuts.
For their part, peanuts, and therefore peanut butter, are also a good source of protein, although it is advisable to consume them with control since they provide too much fat.
10.-Chickpeas
With just half a cup of chickpeas, you’ll get 7.3 g of vegetable protein. In addition, they are very beneficial for their high fiber content and low calories.
You can add them to salads, make mashed chickpeas or hummus.