Divas & Dudes picks up top sources of Plant Based Protein !
More & more people are interested in following vegetarian or vegan diets or reducing their use of animal products. A shift away from animal products is getting easier with more fortified & nutritious plant-based foods available, says Shreya Agarwal,Founder & Mentor at Divas&Dudes- a vegan eater herself.
A person may try a vegan diet for health, animal welfare, or religious reasons. In 2016, the Academy of Nutrition & Dietetics stated that a vegetarian or vegan diet could provide all the nutritional requirements of adults, children, & those who were pregnant or breast-feeding.
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1. Tofu, tempeh & edamame
Soy products are among the richest sources of protein in a plant-based diet.They are also rich in calcium & iron making them healthy substitutes for dairy products & can take the flavour of any dish its is prepared in.
– firm tofu (soybean curds) contains about 10 g of protein per ½ cup
– edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
– tempeh contains about 15 g of protein per ½ cup
2. Lentils
Red or green lentils contain plenty of protein, fiber, & key nutrients, including iron & potassium.
Cooked lentils contain 8.84 g of protein per ½ cup.
3. Chickpeas
Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.
Hummus, which is made from chickpea paste, can be added to a sandwich for a healthful, protein-rich alternative to butter.
4. Peanuts
Peanuts are protein-rich, full of healthful fats. They contain around 20.5 g of protein per ½ cup.
Peanut butter is also rich in protein, with 8 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.
5. Almonds
Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin & eyes.
6. Spirulina
Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — & manganese. Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.
7. Quinoa
Quinoa is a versatile grain with a high-protein content, & is a complete protein. Cooked quinoa contains 8 g of protein per cup & includes magnesium, iron, fibre & manganese. Quinoa can fill in for pasta in soups & stews. It can be sprinkled on a salad or eaten as the main course.
8. Chia & Hemp seeds
Chia & hemp seeds are complete sources of protein that can be used to make smoothies, yogurts, & puddings. Hemp seeds offer 5 g of protein per tablespoon while Chia seeds offer 2g per tablespoon. Seeds are low-calorie foods that are rich in fiber & heart-healthy Omega-3 fatty acids.
9. Beans with rice
Separately, rice & beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup. Try rice & beans as a side dish, or mix rice, beans, & hummus together
10. Protein-rich vegetables
Many dark-colored, leafy greens & vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.
– a single, medium stalk of broccoli contains about 4 g of protein
– kale offers 2 g of protein per cup
– 5 medium mushrooms offer 3 g of protein
Try a salad made from baby greens with some quinoa sprinkled on top for a protein-rich meal or try customised amazing healthy meal plans at Divas & Dudes .
