The increase in the number of vegans around the world in the past few years is mainly because of ethical, environmental, and health reasons. A plant-based lifestyle can provide a lot more nutrients that can help in improving your health.
However, it is very difficult for a person who follows a vegan meal plan to get some of the essential nutrients, including protein. Animal products are the main sources of protein and if your vegan meal plan does not contain an adequate amount of plant-based foods that are rich in protein, it will increase the risk of several health problems.
Here are some of the best sources of plant-protein. Make sure to include these food items in your plant based diet to ensure proper protein intake.
Lentils are rich sources of protein. Apart from proteins, lentils also contain other essential nutrients like fiber, iron, potassium, and vitamins. Including lentils in your vegan meal plan is a great way to ensure a regular intake of plant-based protein.
Tofu And Tempeh
Both these products are made from soybeans and often used as the plant-based substitute for meat. You might have had vegan burgers from restaurants and in case you wondered what is used instead of meat, now you know. Both tofu and tempeh have a similar texture and taste as that of meat and also contain a good amount of protein.
Chickpeas are another important source of plant-based proteins. One of the major benefits of chickpeas is that it can be eaten cold or hold. People usually add chickpeas in their stews, salads, curries, etc. Hummus, which is made using chickpea paste is often used as the protein-rich alternative to butter and is used to make a sandwich.
Quinoa is one of the popular grains that are rich in protein. One cup of cooked quinoa has 8 grams of protein in it. Quinoa also contains a high amount of fiber, manganese, iron, and magnesium. This grain is usually added in soups and stews and also eaten as a main course.
Around 8 grams of protein is present in a large-cooked potato. Potato is very popular among vegans and is rich in nutrients like vitamin C and potassium. Potatoes are one of the main ingredients in many Asian dishes. They are also popular in western diets. Kale, broccoli, etc. are some of the other protein-rich vegetables.