Fats, carbohydrates and proteins are the three most important macronutrients for the body, because they allow the body to function properly and be healthy. Proteins are essential to repair and protect cells and tissues. This is why it is so important that we eat high-quality protein-rich foods.
Protein can be found in foods of animal origin and in plant foods. However, in this article on our blog we will focus only on the latter. Whether you follow a vegetarian diet or not, these 9 foods with vegetable protein they should be part of your diet.
Nuts and seeds
Nuts and seeds are foods rich in protein of plant and mineral origin. 100 grams of nuts or seeds provide approximately between 12 and 20 grams of protein, depending on the type they are. You can add them to your salads, as a topping in vegetable creams or include them in recipes of butters, vegan cheeses and vegetable milks.
Legumes such as chickpeas, soybeans, or lentils are a great source of fiber, complex carbohydrates, and protein. For example, a cup of cooked lentils, rich in vegetable amino acids, provides 18 grams of protein to the organism. You can cook legumes with spices and vegetables, use them in salads, make vegan burgers, and even make hummus.
Chia seeds contain proteins of high biological value, in addition to carbohydrates and unsaturated fatty acids. 100 grams of these seeds is equivalent to about 20 grams of protein. It is a superfood with many beneficial health properties that you can use in your recipes for legumes, salads, vegetables and smoothies.
Another of the best plant-based foods that could not be missing from this list is quinoa, a seed that does not contain gluten and is rich in vegetable proteins, carbohydrates and fiber. Only 100 grams of boiled quinoa provide about 13 grams of protein. They can be used as an alternative to rice, to make salads, sauté them in the wok with vegetables or consume them as cereals.
Oatmeal is rich in fiber, vitamins and minerals. Besides being an important source of plant-based proteins It is very satiating and provides a great amount of energy, hence it is so used by athletes. There is 12 grams of protein in every 100 grams of oatmeal and you can use it for baking, in smoothies and with cereals, among other recipes.
It is a paste made from soybeans fermented with sea salt. This food rich in vegetable protein is very typical in the kitchen of China and Japan and it is usually used to make marinade for meat and fish, to make sauces or patés or to make the traditional miso soup. For every 100 grams of miso, there are 12 grams of protein.
Mushrooms, in addition to being delicious, provide 3 grams of protein per 100 grams and can be consumed in different ways. You can make cream of mushrooms, sauté them with other vegetables, make pasta sauce and many more recipes.
Spirulina is a microalgae that contains a 70% protein, so it’s a great source of plant protein. Has many health benefits and also for the skin. You can add it to recipes for smoothies, juices and desserts.
Peanuts are one of the foods with the highest protein content that also provide unsaturated fats. In every 100 grams of peanuts there are 24 grams of protein. But it is also a high calorie food, so you have to be careful since 100g of peanuts provide 567 calories.