Each person on a vegetable diet has been asked: “But where do you get your protein?” Believe it or not, we don’t just sit and eat beans and tofu all day long. The tones of healthy vegetable foods have many proteins.
This list of 15 vegetable protein includes beans, soy foods, nuts, seeds and other foods. Whether you are young in a vegetable diet or looking for your protein routine, this list will help you meet your daily protein goals without getting bored.
Why is protein important?
Protein is essential for the growth and recovery of muscles. It also helps keep you full of all day. The consumption of several protein has been linked to more lean body mass and lower body fat.
As a vegetable dietician, I see many customers who are struggling to get enough protein on a vegan diet or vegetarian diets. But with a little guidance and training, acquiring several vegetable protein at each meal is very feasible.
The amount of protein you need varies based on size and body weight, but a good rule is to spread protein intake throughout the day and take equal parts to breakfast, lunch and dinner, with a little less snack.
In general, aim to reach at least 20 grams of protein at each meal. You may need to eat larger food sections to meet your calorie and protein needs of vegetable foods, but there is nothing wrong with it!
In fact, studies show that a herbal diet can reduce the risk of obesity, heart disease, high blood pressure and type 2 diabetes. This is probably not surprising, as a diet high in fruits, vegetables and whole grains, whole grains are full of vitamins.
Here is a list of 15 vegetable proteins with healthy and simple recipes.
1. Tofu
Protein: 9 grams in 3 ounces (⅕ of a block)
When you say “plant -based protein”, most people think of tofu. It is made of soybeans and formed in a compact block. The tofu is available at a variety of stability levels, from additional to silky (soft).
Tofu has a neutral taste, so it absorbs the taste of any marinade or spice. In addition, a portion of tofu is a good source of calcium of bone construction.
Here are some of my favorite tofu recipes:
2. Tempeh
Protein: 16 grams in 3 ounces
I really love Tempeh, and I don’t think he gets the love he deserves. Made of fermented soybeans, Tempeh has beneficial probiotics that are good for the gut.
Tempeh has more texture than tofu, so you may like it if you don’t like tofu. Cut the Tempeh into a block and coat with marinade or crumble into plates such as tacos or mix the pan. Some say that Tempeh has a slightly bitter taste, but you can vaporize it before cooking to remove bitterness.
Here are some Tempeh recipes to try:
3. Edamame
Protein: 9 grams of protein in ½ cup
Otherwise known as the whole soy, Edamame is a delicious snack or ingredient. It is loaded with nutrients, such as vitamin C, fibers and iron, and is fun to eat! Edamame is also a good source of vegetable vegetable for strong bones.
I always keep a frozen edamame bag in my freezer for when hunger hits. It makes an excellent addition to a bowl of granules, such as this bowl vegan sushi quinoa.
4. Soy milk
Protein: 8 grams in 8-nuns
Believe it or not, soy milk is nutritional comparable to dairy products. With 8 grams of protein per cup, it offers a protein boost to cereals, smoothies, oatmeal or sauces. In addition, most versions are enhanced with calcium and vitamin D.
Soy milk is not bronze or earthy like some other vegetable milk. It has a neutral and slightly sweet taste that works well in most recipes. Try it on this smoothie smoothie or chocolate smoothie.
5. Seitan
Protein: 21 grams in ⅓ cup
Made of wheat gluten, Seitan looks like the texture of the ground beef or chicken. It is often the base for burgers without meat or nuggets. It has a salty umami flavor, such as mushrooms, but will easily get the taste of sauces and spices.
6. Lentils
Protein: 13 grams in 1/4 cup dry brown lentils (about 3/4 cup cooked)
I don’t like to choose a favorite among herbal proteins, but the lentils are very high in the list (okay my favorites, but don’t tell others). There are so many varieties, such as brown, red and black, and are full of protein.
And lentils are also a large substitute for meat on dishes such as tacos, meatballs or burgers, or they can serve as a base for a bowl of beans. Not to mention that the lentils are full of fiber and iron.
Here are some of my favorite lentil recipes.
7 beans
Protein: ~ 8 grams per ½ cup
Beans are a basic for plant eaters, as they provide a wide variety of nutrients in a small package. Beans have healthy carbohydrates, proteins, fibers and other vitamins and minerals, such as folic, iron, vitamins B, magnesium and much more.
There are so many varieties of beans, such as black beans, chickpeas, kidney beans, Pinto beans, cannabis beans and much more.
You can buy either dried or canned beans, both are cheap options. Dried beans are cheaper than canned, but it takes a long time to cook. If you use canned beans (like me), rinse them in cold water to remove some sodium in the packaging liquid.
Here are some of my favorite recipes using beans:
8. Quinoa
Protein: 8 grams in 1 cup, cooked
This pseudograin (is a seed) is a good source of all 9 basic amino acids, also known as the body that the body cannot do. In other words, quinoa helps with muscle building.
With a mild taste, quinoa is an alternative to other gluten -free. A cup of cooked quinoa offers about 8 grams of protein and you can use it in salads, soups or cereals.
Here are some of my favorite quinoa recipes.
9 peas
Protein: 9 grams in 1 cup, cooked
You may believe that peas are only for baby foods, but this starchy pulse is full of protein and vitamin C. The peas work well in soups, fried rice, mix fried and dip.
Keep a frozen pea bag in your freezer for when you are close to time and need protein quickly.
10.
Protein: 10 grams in 3 tablespoons
This nutriently dense seed is full of iron, zinc, magnesium and omega-3. Try spraying some on toast avocado or salad or adding a pair of cannabis dust to a smoothie or oatmeal bowl.
11. Pumpkin seeds
Protein: 8 grams in 1 ounce
Only a handful of pumpkin seed serves a large dose of protein. Pumpkin seeds have magnesium, iron, fiber and zinc. Specifically, zinc is difficult to find on a vegetable diet and plays a central role in the immune system.
Add pumpkin seeds to a homemade granola pumpkin or use a crisp topper for tacos.
12.
Protein: 6 grams in 1 ounce
A handful of sunflower seeds has almost half the daily vitamin E, a nutrient that benefits skin health. In addition, these tiny seeds are full of fiber, folic and vitamins B. Add a tablespoon or two to a salad for a nice crunch and nut.
13. Pistachios
Protein: 6 grams per 1 ounce (about 49 nuts)
Not only are peanuts delicious, but they are also full of vegetable proteins. A handful of nuts has 6 grams of protein, as well as healthy fats, fibers and vitamins B.
The peanuts make a wonderful afternoon snack. Some people like to eat them straight from the shells. Or, add peanuts to a Bulgur Mediterranean salad for a crisp texture and nice taste.
14 almonds
Protein: 6 grams in 1 ounce (about 23 nuts)
Almonds are a nutritional force, with beneficial vegetable protein, healthy fats that benefit heart and brain health and other nutrients, such as vitamin E and magnesium.
If you prefer almond butter, look for them without additional sugar or oil. Two tablespoons of almond butter have a similar nutritional profile with a handful of nuts.
Eat almonds after a workout for a protein and electrolyte push, both help you recover. Here are some of my favorite almond recipes:
15. Pistachies
Protein: 7 grams per 1 ounce
Peanuts are another source of healthy fats, fibers, vitamins B, mushroom and vitamin E. In other words, this stapler is full of good nutrition. Peanut butter is also a good source of these nutrients, but look for options that are only pistachio and salt (no additives or sugars).
Peanuts are a delicious topper in a bowl of granules or salad, and make a large snack rich in protein.
