10 foods rich in vegetable proteins that you cannot miss

I bet you’ve been asked this question a thousand and one times, and it seems that those of us who don’t eat animal products should look puny, have long, emaciated faces, and frailty all over our bodies. How much we still have to deny!

All the vegans and vegetarians I’ve met so far generally look better, have more vitality and a more optimistic outlook on life.

In fact, it is scientifically proven that people who follow a vegan diet have a lower risk of suffering from hypertension, hypercholesterolemia, diabetes and osteoporosis, as well as a lower incidence of heart disease, cancer and other degenerative diseases. In conclusion, vegans tend to have better health and with it a better quality of life.

10 sources of vegetable protein

So in this article I wanted to collect my 10 sources of vegetable protein favorites and those that we should have without fail in our kitchen.

1. Seeds and nuts

Pumpkin seeds, sunflower seeds, sesame, walnuts, cashews, almonds… all these foods are rich in protein and minerals. Some taste creamier, like sesame seeds and cashews, and others are more earthy, like pumpkin and hazelnuts.

Nutritional information: 40 grams of seeds and/or nuts provide us with between 8-9 grams of protein.

Use them:

• in your salads.

• As a topping for your vegetable creams.

• to prepare vegan cheeses.

• to prepare seed butters such as tahini (sesame paste).

2. Lentils and other legumes

Legumes are a great source of protein, complex carbohydrates, and fiber. Lentils are considered a source of starches while being very rich in vegetable amino acids. The rest of legumes have similar characteristics.

Nutritional information: 1 cup of cooked lentils has about 18 g of protein.

You can prepare:

• stews with vegetables and spices such as turmeric or cumin.

• lentil salads with seasonal vegetables.

• Vegan lentil burgers with vegetables.

• lentil hummus.

3. Quinoa

Quinoa is a gluten-free pseudo-cereal (technically a seed). It provides us with complex carbohydrates as well as protein and fiber.

Nutritional information: 90 grams of boiled quinoa provide us with 8 g of protein.

Prepare:

• Quinoa salads with seasonal vegetables.

• quinoa with wok vegetables.

• use it as a cereal with your non-dairy milk.

4. Spirulina

This blue-green microalgae is one of the few vegan sources that is mostly (and dry) protein (60-70%).

Nutritional information: 2 tablespoons of spirulina have 8 grams of protein.

Mix it in:

• juices and green smoothies.

• in energy balls.

• in raw vegan desserts and mousses.

5. Hemp seeds

These seeds not only provide us with all the essential amino acids to have a complete protein, but they are also very rich in omega 3 fatty acids. They have a subtle sweet and creamy flavor and are as small as sesame seeds.

Nutritional information: 3 tablespoons of hemp seeds contain 10 g of protein.

You can incorporate them into:

• salads.

• Vegetable creams and soups as a topping.

• in your juices or green smoothies.

• to prepare vegetable milks.

6. Chia seeds

These seeds have been used for centuries by the indigenous tribes of South America. They have the ability to absorb water and increase up to 9 times their size. This property makes it very useful for thickening dishes while providing a large amount of fiber, complete protein and healthy fats.

Nutritional information: 2 tablespoons provide 4 grams of protein.

We can use them for:

• chia puddings.

• as a topping on porridge.

• decorate and enrich our juices and green smoothies.

7. Nutritional yeast

It is a very common food in the vegan diet because of its cheese-like flavor. It has large amounts of B vitamins and protein, and does not contain active yeast. We find it in powder or flakes and when mixed with liquids it creates a paste that can be used to prepare creamy sauces without dairy.

Nutritional information: 3 tablespoons of nutritional yeast provide us with 12 grams of protein.

Can:

• Prepare dressings and sauces by mixing it with water or vegetable milk.

• sprinkle on salads, creams and vegetable soups.

• as a substitute for grated cheese in pasta dishes.

8. Organic Tempeh

It is a fermented food from soybeans that provides us with high-quality complete protein, as well as fiber and polyunsaturated fatty acids. Of all the derivatives of soybeans, this is the healthiest since it provides us with probiotics derived from the fermentation of soybeans.

Nutritional information: 100 grams of tempeh provide us with 19 g of protein.

Use it:

• as if it were legumes.

• As a topping on your salads.

• to stir-fry vegetables in the wok.

9. Green leafy vegetables and mushrooms

Green leafy vegetables provide us with more nutrients than any other food in our diet. They contain high-quality amino acids that are easy to assimilate (enough to build the muscles of our cousin the gorilla, a herbivore, considered the strongest animal on the planet).

Nutritional information: 100 grams of green leafy vegetables provide us with 2-5 grams of protein.

Applications:

• prepare salads.

• drink your juices and green smoothies.

• Prepare delicious vegetable creams.

10. Protein powders

The most important thing to consider in this option is to look at the bioavailability, so my option is to look for a high quality vegan source that contains a mixture of different ingredients (rice protein, pea, hemp, quinoa, millet…) and I do not recommend, not at all, use milk serum or also called whey, highly acidifying.

If you can’t find a good mix, always organic, then I recommend hemp, pea or rice protein.

Bibliography

Vegetarian Foods: Powerful for Health. The Physicians Committee Web. http://www.pcrm.org/health/diets/vegdiets/vegetarian-foods-powerful-for-health

Protein in the Vegan Diet. I have Vegetarian Resource Group Web. http://www.vrg.org/nutrition/protein.php