Are you a committed vegetarian who is looking to incorporate quality protein in your diet? Or maybe you want to transition from a meat-based diet to a vegetarian lifestyle and search for alternatives? Whatever of your motivation, if you’re eating vegetarian or want to transition to this diet, you should learn where you can get protein.
Questions about protein are the ones that many vegetarians get regularly, and you may be surprised to learn that protein can be found in almost everything. Still, some vegetables contain more of it than others, and you should pay more attention on where your protein comes from.
In the past people believed that you have to combine different plants at the same plate to get enough protein, but now this notion is outdated. However, it’s true that most plants don’t have enough essential amino acids. Even though you can get enough protein by eating brown rice, you will have to consume over 10 cups of it to meet daily requirements in some amino acids. If you add beans to your brown rice, you will get more protein and essential amino acids in one meal. So let’s discuss the best sources for the vegetarian protein.
Beans are the best source of protein for vegetarians that is very affordable and easy to cook. 1 cup of black beans contains 15 grams of protein. If you soak and cook dry beans as opposed to buying canned beans, you can save even more money on this amazing seed.
Lentils can offer even more protein than beans. They belong to the legume family; lentils are very cheap and easy to cook, just like beans. You don’t need to soak dry lentils to cook them. 1 cup of lentils contains 18 grams of protein.
There are many different kinds of tofu, and all of them are a great source of protein. Firmer options contain more protein. Tofu can be cooked in many different ways, you can steam it, grill it, stir-fry, marinade or even add to smoothies. 100 gram of tofu contains 12 gram of protein.
Tempeh is very versatile and good for your health. It’s made of soybeans that have been treated with a process similar to cheese making. Tempeh is easily digested by our bodies and it contains a lot of healthy nutrients. 100 gram of Tempeh offers 18 grams of protein.
You can find many plant-based types of milk nowadays, and soy milk is the only one that is as high in protein as cow milk. 1 cup contains 8 grams of protein. For example, almond milk has only 1 gram of protein, so if your body needs protein, soy milk is your best option.
Quinoa is one of the most popular superfoods and for a good reason. 1 cup contains 8 grams of protein and many amino acids that our bodies need. You can add quinoa to smoothies or morning oats to blend quinoa with other ingredients.
Nutritional yeast or vegan nooch contains a lot of protein. 2 spoons have 8 grams of protein, so you can add it to your popcorn or sauce.
Nuts are a perfect source of protein for everyone who doesn’t afraid of calories. 30 grams of nuts contain 7 grams of protein, and the best ones are almonds. 2 tablespoons of peanut butter contains 8 grams of protein. As you can see, peanut sandwiches aren’t only delicious, they are also very healthy.
3 tablespoons of hemp seeds contain 10 grams of protein. They are very versatile and easy to cook, you can add them to smoothies, yoghurt, energy bards and so on.
Finally, leafy greens have enough protein for vegetarians. 1 cup of steam kale contains 3 grams of protein. 1 cup of steamed broccoli contains the same amount of protein, and collard greens contain 4 grams of protein per cup.