Millions of people around the world are following a vegan diet or planning on switching to a vegan diet. The main reason for following a vegan diet is that it provides a wide range of nutrients that helps in maintaining a healthy body and preventing several diseases.
A vegan diet helps to lower your blood pressure and cholesterol levels. It is also beneficial in preventing type 2 diabetes. Since vegans do not eat meat or animal products, getting protein can be harder for them.
Here is the list of some of the plant-based foods that are rich in protein.
Red and green lentils are rich in protein, fiber, iron, and potassium. 8.84 g of protein is present in half a cup of cooked lentils. Add lentils to your daily vegan meal and you will get a great source of plant-based protein. Lentils can be added to your salads, stews, or curries.
Peanuts are another great source of plant-based protein. They also contain fat, which will help in improving your heart health. 20.5g of protein is present in half a cup of peanuts. Peanut butter can also be a great source of protein. You can use peanut butter for making healthy protein snacks like peanut butter sandwiches.
Half a cup of cooked chickpeas contains 7.25g of protein. Chickpeas can be added to a variety of plant-based dishes and are a great ingredient for stews and curries. Hummus, made from chickpea paste, is a protein-rich alternative to butter that can be added to your sandwich.
This grain is highly rich in protein and other nutrients like fiber, iron, magnesium, and manganese. A single cup of quinoa contains about 8 g of protein. It can be used as an alternative for pasta in your soups and stews or you can add it to your salad.
Both green and red spirulina are great sources of plant-based protein. Two tablespoons of spirulina contain 8 g of protein. Spirulina is also rich in iron, manganese, and all B vitamins except vitamin B12. It is also available as a powder or as a supplement. It can be added to your snacks or salads to increase the protein content of those plant-based foods.
One tablespoon of chia seeds contains 2 g of protein. They are also rich in heart-healthy Omega-3 fatty acids and fiber. You can add chia seeds to a smoothie or plant-based yogurt.
Almonds are highly rich in protein. Half a cup of almonds contains 16.5 g of protein. They are also rich in vitamin E.
Above shared are some of the best sources of plant based proteins.