There is a lot of misconceptions about plant-based diets, and one of the most common among them is that they lack protein. But contrary to this belief, there is a large number of plant-based foods that are high in protein.
It is true that vegans often tend to experience protein deficiency because of the improper planning of meals. However, there is a large variety of protein-rich foods that you can include in your vegan meals for getting high amounts of this important nutrient. The following are some of such protein-rich foods that you should definitely include in your vegan recipes.
One of the richest sources of protein is soy products. There is a wide variety of soy products that you can add to your plant-based meals including tofu, tempeh, edamame, as well as soy milk. These products can help to get high amounts of protein that is necessary for your body.
Just half a cup of cooked lentils can provide you 8.84 grams of protein. Additionally, this veggie is a rich source of various other nutrients like potassium, iron, fiber, etc. Lentils are very versatile, so you can add it to a variety of recipes like stews, salads, curries, etc.
You can get 7.25 grams of protein from half a cup of cooked chickpeas. It is also an excellent source of many other nutrients like vitamin A, vitamin C, vitamin E, magnesium, folate, potassium, iron, etc.
Peanuts and their butter are other important sources of protein. Half a cup of peanuts has 20.5 grams of protein and there are almost 8 grams of protein per tablespoon of peanut butter.
Almonds can provide you about 16.5 grams of protein per half a cup. They are also high in vitamin E, which can help to improve the health of your skin and eyes.
Two tablespoons of these seeds contain 3.5 grams of protein. These tiny superfoods are also packed with many important nutrients like calcium, zinc, and iron.
Itis a complete source of protein and gives 8 grams of this nutrient per cup. It is also high in many other nutrients like iron, magnesium, manganese, and fiber.
Like chia seeds, hemp seeds are also a complete protein source. Each tablespoon of chia seeds can give you 5 grams of protein. They are also well-known for their high amounts of omega-3 fatty acids and a large number of other important nutrients.
If you want to add more protein to your vegan meals, make sure to add these foods to your recipes.