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Are you going Vegan and obsessed with the myth that vegan food does not contain much protein? If so, drag out the concept from your mind and have a glance through this article to know which vegetarian food is high in protein and just right for you. We provide you a list of vegan protein food but before that let me clarify why protein is essential for us?
Why we need Protein?
Unlike carbohydrate and fat, protein is a macronutrient. We need a massive amount of protein to stay healthy. Our body could not store protein, so when we are running shortage of protein, there is no way to use the storage. So the only way to get required protein is our daily diet. The reason we need protein are as follows
• Protein builds our body. It makes cells. Hair and nails are made of Protein known as Keratin.
• Our body repair tissues with the help of protein.
• Protein makes certain enzymes which are needed for every physiological work like movement, eating, reproducing, developing muscles, etc.
• Protein carries oxygen to the cell along with Iron.
• Bones are made of protein.
• Muscle fibers are made of two proteins known as MyoGlobin and Elastin.
So, in brief, Protein regulates every function of cells and organs.
20 VEGETARIAN PROTEIN RICH FOOD:
1- BLACK BEANS:
Being the richest Protein source, the Black bean is a very popular worldwide bean among vegetarian food lovers. It is very easy to use and affordable. Besides Protein it also provides other nutrients. It belongs to the common legume class. We can get the 15 g. of protein, and adequate quantity of fiber, folate, copper, vitaminB1, fat from per 100 grams. Black beans are beneficial as it aids in protecting various diseases like inflammation, obesity, heart disorders, and fulfil the protein requirement. Widely used in different salads like Chilled Black Bean Salad with cucumber, Cuban Black Bean soup, Black bean pizza with corn, Crunchy Black bean Tacos.etc.
2- ALMONDS:
Almonds are an excellent source of Protein including other nutrients. It is native to the Middle East, but presently the USA produces the largest quantity. A handful of almonds can provide us with essential nutrients. 100 grams of Almond contains 21 g.Protein. Apart from this, it has monosaturated fat, potassium, fiber, magnesium, copper, etc.Almonds are naturally blessed with antioxidants and high Protein.
So taking a hang handful of almond can meet up your daily need of protein. Besides this, it can assist to stop cell-damaging, slow the aging sign, controls blood sugar, blood pressure and cholesterol level. There are many recipes for Almonds. We can consume it in raw condition, or just roast it to sprinkle it over milkshake, yogurt, eggless cakes, fruit shakes, on peer and almond tart, etc.
3- OATS:
Common cereal which is cultivated for its healthy seed. It’s a healthy food rich in Protein with other nutrients, and it’s an ideal food for vegans to meet up the protein demand.100 grams of Oats can provide us with 16.9 g of protein, dietary fiber, Fat, Folate, Iron, Potassium, Soluble Fiber, etc. Oats contains powerful Proteins, antioxidants, a soluble fiber known as B-Glucan, vitamins, and minerals to balance the body function and combat many health problems like blood pressure, blood sugar, cholesterol, etc.Oats are mainly eaten for breakfast with milk. Also, we can consume it in muffins, granola bars, cookies and in various baked food items.
4- YOGURT:
Yogurt is produced by fermenting the milk with beneficial bacteria. It’s an ideal food for vegans for obtaining protein. Yogurt can be strained fully to form Greek yogurt, which is thicker and richer in protein with or without fat. All the necessary amino acids and whey protein that burns quickly and slow-burning cuisine. All these are necessary to repair muscles. We can get 5 grams of Protein from 6 ounces of regular Yogurt and ten grams of protein per 5.3 ounces of Greek Yogurt.
Other than this, yogurt provides vitamins, minerals like magnesium, potassium, zinc, iron, Phosphorus, etc. Including yogurt in our daily diet can be proved beneficial as it helps in digestion, slow age factors, contribute to get a beautiful skin and hair, low blood sugar, boost up immunity and heart health. Yoghurt is best to consume without sugar; we can make favourite shakes, With Parathas, Rice and in any vegetable dish like the mixed vegetable.
5- BROCCOLI:
A Vegetable Full of Nutrition and Protein in the cabbage family. The green flower-like potion is edible as a vegetable. Total Protein contains 20% of Calories. If we consume one bowl of broccoli cut into small pieces, we can get 3.5g of Protein. Apart From Protein it also provides loads of antioxidants, Vitamin C (148%) and Vitamin A, useful fiber and minerals. Broccoli builds collagen and destroys the free radicals. Thus it acts as anti-aging and anti-cancerous agent. We can get the benefits of Broccoli in vegetable soup, Mixed Veg, by baking with bell peppers, in noodles, etc.
6- HEMP SEEDS:
A big package of Protein as it has all 21 necessary amino acids, though tiny. It belongs to the species Cannabis sativa and widely grown as it provides a significant amount of protein and other nutrients. From 100 grams of hemp seed, we can obtain 31. 56 g of protein. Other than Protein It contains omega-3, and omega -6 fatty acids, Vitamins like A.C, E and minerals like copper, magnesium, manganese, Iron, Potassium etc.It is useful in weight loss management, to lower blood cholesterol, digestion, muscles building, prevent cancer, etc.We can make a variety of Smoothies with hemp seeds with other ingredients and fruits, Sprinkled over salads, can add in the burger.
7- CHIA SEEDS:
A small seed obtained from a flowering plant in Mint Family. It is considered as a super food as it is loaded with numerous health benefits. Easily available and affordable. From 100 grams of Chia seed, we get 17 g of Protein and 486 calorie energy. It is cholesterol-free substances with Sodium, potassium, Vitamin A, C, and B12.Due to high Protein factors; it is good for weight loss. The omega -3 fatty acid prevents type II diabetes and other health problems. High in nutrients essential for bone health. We can use it in Pudding with strawberries and cream, in the pancake with coconut, in smoothies with fruits, etc.
8- ASPARAGUS:
An incredible green vegetable stalk loaded with protein and other nutrients. It can assist the vegans with proteins as far as protein requirement is concerned. It contains 2.2 g Proteins and other nutritional components like vitamins, minerals, and carbohydrates. Vegetarian food with a right amount of Protein and vitamin K. It is useful as a natural diuretic and is a good source of fiber that helps in digestion. We can make pan-fried asparagus, asparagus soup, grilled and baked food items with it.
9- CHIK PEAS:
It belongs to the family Fabaceae, chick peas are legume. It is also known as garbanzo beans and consumed in a large number in the world. From 100 gm of chik, we can get 19gm of protein. The other nutrients it contains are vitamin A, D, B-12, vitamin C, potassium, sodium, magnesium, etc. Aids in weight loss, control diabetes, improve digestion and balance PH levels as it contains fiber. It’s a great source of protein that is plant-based. We can add boiled chick peas with smashed potato to make Tikki, green chat, chana masala, soup, etc.
10- PEANUT BUTTER:
Dry, roasted peanuts are pasted to make a thick food paste, and this is how pea nut butter is made. Salt, sugar or another compound like emulsifiers are added to modify the taste. It’s a rich source of protein and other beneficial minerals especially copper and magnesium. From 100 gm we can get 25gm and 588 calories. It helps to lose weight, heart friendly, improves memory. We can consume it on chocolate dessert, in a brown trifle, on sandwiches, etc.
11- LENTILS:
Lentils are small grain, but high in nutritional value. It belongs to the Legume family and widely used in different dishes. From 100 grammas of Lentils, we can get 25 g of protein, and other nutrients like carbohydrates, vitamins, dilatory fiber minerals, etc. It fulfils the protein requirement as well as keeps our heart healthy and boost up energy. We can consume it in Dal fry, soup, vegetable stew, etc.
12- QUINOA:
Quinoa is a flowering plant and cultivated for its edible seeds which are beneficial for health. Quinoa seed is rich in essential nutrients, and so it is called super food. From 100 grams of quinoa, we get 4.4g of protein, carbohydrates, fiber, omega -3 fatty acid, etc. It has many health benefits like it fulfil the protein demands of the body, improves blood cells condition as it has iron, helps indigestion. We can include it in our diet with broccoli, in salads with tomato, color salad with beet root, etc.
13- TOFU:
A popular source of protein for vegans made from soya milk which is extracted from Soya Beans. The milk has been coagulated and then turned into blocks of curds by pressure. It is also known as been-curd. Tofu is a good source of protein. 100gm of tofu contains 8g of protein, and it is cholesterol free. Other nutrients are Potassium, Carbohydrates, and Magnesium, etc. It’s a huge source of amino acids, and it also prevents osteoporosis. We can consume tofu with any kind of vegetable. We can also add it in spinach curry and grilled tofu in salads.
14- GREEN PEAS:
Most commonly used in the Indian kitchen. One of the best sources of protein for vegans. Per 100grams contains 5-42g of protein and other nutrients like vitamin A, beta- carotene, Vitamin K, Iron, Calcium, Magnesium, zinc, etc. it aids in weight management. Apart from this it also prevents wrinkles, arthritis osteoporosis, etc. It also regulates blood sugar. We can consume it in vegetable soups, in creamy mushroom peas, in lemon pea salads, etc.
15- NUTS:
Small in size but packed with nutrients. All nuts have an external shell having a comestible part seed inside. It’s a huge source of protein for all and especially for the vegetarian. From 100 grammas of nuts, we get 20 g of protein, fats, high amount of sodium and potassium, calcium, Vitamin A, D and C, omega -3 fatty acids, etc. Its health friendly fats control blood sugar, prevent the chance of getting type II diabetes, and antioxidants help to keep skin and hair beautiful. We can consume it in roasted or raw with salt, can add in cakes and with sweet potato.
16- NON-Dairy milk:
Non- dairy milk originated from other sources like a plant. Those who have lactose intolerance, non-dairy milk are the best replacement for them. From a cup contains 8 ounces of soya milk serves us with 7 g of protein, 300 mg of calcium and potassium, vitamin A and D. Its cholesterol free and provides more calcium than dairy milk. We can use it to make the milk shake, in any desserts.
17- SEITAN:
It is best known as vegetarian meat, and it is originated from wheat gluten, soy sauce or tamari, ginger, garlic, and seaweed. Seitan is high in protein and low in fat. Apart from this it is low in calories and filling, and it is also good for the blood. Seitan provides us with 16g of protein. It is free of cholesterol, and it contains many amino acids essential for our health.
18- EZEKIEL BREAD:
It has the highest quantity of protein, and it contains all the nine essential amino acids. This bread is a perfect choice for those who want to work a whole grain into their diet. It is rich in protein, vitamins minerals with no added fats. Ezekiel bread makes it easy for our body to absorb calcium, magnesium, copper, iron. It does not contain any flour, and it is made up of a mixture of grains and legumes. We can consume it by French toast.
19- KIDNEY BEANS:
Read in color and looks almost like the kidney. It is popular food item in all kitchens for its taste and flavour. It contains protein and other minerals like potassium, manganese, iron etc.From 100 g of kidney beans we get 8.67g of protein,28mg of calcium, 45mg magnesium, etc. We can use it with Mexican salad, in curry, etc. It’s a wonderful source of protein for the vegans as well as keeps our heart, liver, and stomach healthy.
20- GREEN BEANS:
It’s a member of the common bean family, green in color and a popular source of nutrients. It has the different name in different parts of the world like French bean, squeaky bean, fine bean, etc. From 100 grammas of green bean, we get 1.83g of protein, 37mg calcium, zinc and potassium. We can consume it with pasta salad, with noodles, in soup, and in the vegetable stew. It lowers the risk of heart diseases, controls blood sugar, prevents cancer, etc.
So, Friends, these are some of the delicious vegetarian foods that are stuffed with protein. Make your favourite dishes with it and enjoy the healthy and balanced food.
