Protein In A Vegan Diet- Part 1

Super rich plant-based foods from where you can derive your protein from - 

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Ask any non-vegetarian to switch over to a vegan diet. The spot-on response is ‘When I switch over to a plant-based diet, then where would I get my protein from?’ So, does that mean, that if you don’t have non-vegetarian foods or meat, you can never get the share of proteins your body needs? Absolutely not! Plant-based herbivores are stronger than meat-eating animals. We can get all of our protein from plant-based resources. Let us have a run down into super plant foods where you derive your protein from:

 

Tofu and Tempeh

Tofu is a soy paneer that is the richest source of plant-based protein. Soy curds contain firm tofu. You can avail about 10 gm of protein by just consuming about half a cup of it. Tempeh contains about 15 g of protein from ½ a cup. You can add tofu or tempeh to make your favorite curries, sandwiches, or salted pancakes. You can also add tofu to a variety of soups you plan to dish out. Soy products also contain a good amount of calcium and iron. Hence, you can substitute soy with chicken or dairy products. 

Lentils

You can choose red or green legumes to get a fair dose of potassium, protein, fiber, and other key nutrients. According to dietary statistics, you get around 8.85 grams of protein just by consuming half a cup of cooked lentils. You can use cooked lentils for making Indian styled gravies or curries. You can also make sprouted salads from cooked lentils. You can add cooked lentils into daily breakfast recipes like dosas. Sandwich fillings can also be made using cooked lentils. Hence, the ingredient becomes a versatile option to make your cooking chores easier too. 

 

Chickpeas

Cooked chickpeas is again a protein rich diet that can conveniently be added for a variety of recipes. About one cup of cooked chickpeas can lend you about 7.5 grams of protein. You can make hummus using ground chickpeas. This is a salted version of a stuffing similar to peanut butter. You can use hummus as a salad dressing, sandwich stuffing and as a wonderful accompaniment to fritters like nachos or French fries. Above all, as hummus is made from chickpeas, this is a healthier option to use, as against saturated forms of dairy butters.

Peanut butter

You use peanut butter for sandwich spreads. Peanut butter is used while making sweet-tooth delicacies too. Not to forget the fact that peanuts provide about 20.5 grams of protein per cup of quantity. You can also smother peanut butter into fruit smoothies, jams and cookies. Again, you can try making peanut butter using simple-to-do ingredients at home so that chemicals or added preservatives are not added to the same!

 

Almonds

You can consume roasted almonds as a comfort snack as a matter of fact. It is estimated that one cup of almonds provide about 32 grams of protein. This super-protein food can be used to make plant-based milk. You can make almond bars, cookies and almond butter sandwich spreads too. Apart from proteins, you will also get Vitamin E from your daily intake of almonds. Vitamin E revitalises your skin and eyes, as a matter of fact. You can make ice creams and homemade chocolates too using crunchy almonds. 

Conclusion

These are the top 5 protein rich plant foods that are classified under today’s section. This is just part I for you. We will come with more exciting plant rich protein resources via the upcoming segments. Till then, stay tuned!

Info derived from: 15 best plant-based protein foods (medicalnewstoday.com)