“So, where do you get protein?“If you are vegan or vegetarian, surely this question sounds familiar to you. And it seems that those of us who do not eat products of animal origin should look weak, with long, drawn-out faces and fragility throughout our bodies. How much do we still have left to do? deny!
All the vegans and vegetarians I have met so far have, in general, better appearance, greater vitality and a more optimistic attitude towards life.
In fact, it is scientifically proven that people who follow a vegan diet have a lower risk of suffering from hypertension, hypercholesterolemia, diabetes and osteoporosis, in addition to a lower incidence of heart disease, cancer and other degenerative diseases. In conclusion, vegans tend to be healthier and with this greater quality of life.
10 sources of plant protein
So in this article I wanted to collect my 10 sources of plant protein favorites and those that we should definitely have in our kitchen.
1. Seeds and nuts
Pumpkin seeds, sunflower seeds, sesame seeds, walnuts, cashews, almonds… all these foods are rrich in proteins and minerals. Some have a creamier flavor, like sesame seeds and cashews, and others are earthier, like pumpkin and hazelnuts.
The peeled pumpkin seeds, for example, provide 5 g of protein per 15 g serving. They also stand out for their healthy fatsand its content in iron, phosphorus and magnesium makes them a good option for athletes. They are ideal as a snack, to include in energy bars and to add to salads, yogurts or vegetable creams, among others.
Nutritional information: 40 grams of seeds and/or nuts provide us with between 8-10 grams of protein.
Use them:
• in your salads.
• as a topping for your vegetable creams.
• to prepare vegan cheeses.
• to prepare seed butters such as tahini (sesame paste).
2. Lentils and other dried legumes
The legumes They are a great source of protein, complex carbohydrates and fiber. Whether chickpeas, lentils, beans… a serving of 200 g of legumes once cooked provides us with 10-15 g of protein. But not only that: they are rich in fiberso they benefit intestinal health and are very satiating.
The lentilsfor example, are considered a source of starches at the same time it is very rich in plant amino acids. The rest of the legumes have similar characteristics.
If the excuse is lack of time to do them, a good option is buy legumes in jars already boiled. In addition, there are many different ways to include them in our daily lives, such as hummus, falafels, salads, etc.
Nutritional information: 1 cup of cooked lentils has about 18 g of protein.
You can prepare:
• stews with vegetables and spices such as turmeric or cumin.
• lentil salads with seasonal vegetables.
• vegan lentil burgers with vegetables.
• lentil hummus.
3. Quinoa
The quinoa It is a gluten-free pseudo-cereal (technically it is a seed). It apports complex carbohydrates as well as protein and fiber.
Nutritional information: 90 grams of boiled quinoa provide us with 8 g of protein.
Prepare:
• Quinoa salads with seasonal vegetables.
• Quinoa with wok vegetables.
• use it as cereal with your vegetable milk.
4. Spirulina
Spirulina is a blue-green microalgae. and it is one of the few vegan sources that is mostly (and dry) protein (60-70%).
Nutritional information: 2 tablespoons of spirulina have 8 grams of protein.
Mix it in:
• green juices and smoothies.
• in energy balls.
• in raw vegan desserts and muses.
5. Hemp seeds
The Hemp seeds They not only provide us all essential amino acids to have a complete protein, but they are also very rich in omega 3 fatty acids. They have a subtle sweet and creamy flavor and are as small as sesame seeds.
Nutritional information: 3 tablespoons of hemp seeds contain 10 g of protein.
You can incorporate them in:
• salads.
• Vegetable creams and soups as topping.
• in your juices or green smoothies.
• to prepare vegetable milk.
6. Chia seeds
The chia seeds They have been used for centuries by the indigenous tribes of South America. They have the ability to absorb water and increase up to 9 times their size. This property makes it very useful for thickening dishes while providing a Lots of fiber, complete protein and healthy fats.
Nutritional information: 2 tablespoons provide 4 grams of protein.
We can use them to:
• chia puddings.
• as a topping on oatmeal porridge.
• decorate and enrich our green juices and smoothies.
7. Nutritional yeast
The nutritional yeast It is a very common food in vegan diets due to its cheese-like flavor. It has large amounts of B vitamins and protein, and does not contain active yeasts. We find it in powder or flakes and when mixed with liquids it creates a paste that can be used to prepare creamy dairy-free sauces.
Nutritional information: 3 tablespoons of nutritional yeast provide us with 12 grams of protein.
Can:
• prepare dressings and sauces by mixing them with water or vegetable milk.
• sprinkle on salads, creams and vegetable soups.
• as a substitute for grated cheese in pasta dishes.
8. Organic Tempeh
He tempeh It is a fermented food from soybeans that gives us high quality complete proteinIn addition, it also gives us fiber and polyunsaturated fatty acids. Of all the soy derivatives, this is the healthiest since it provides us with probiotics derived from the fermentation of the soy beans themselves.
Nutritional information: 100 grams of tempeh provide us with 19 g of protein.
Use it:
• as if it were legumes.
• as a topping on your salads.
• to sauté with vegetables in the wok.
9. Green leafy vegetables and mushrooms
The green leafy vegetables They provide us with more nutrients than any other food in our diet. They contain high quality amino acids and easy to assimilate (enough to build the muscles of our cousin the gorilla, a herbivore, the animal considered the strongest on the planet).
Nutritional information: 100 grams of green leafy vegetables provide us with 2-5 grams of protein.
Applications:
• prepare salads.
• drink your green juices and smoothies.
• prepare delicious vegetable creams.
10. Protein powders
The most important thing to consider in this option is look at bioavailabilityso my option is to look for a high-quality vegan source that contains a mixture of different ingredients (rice protein, pea, hemp, quinoa, millet…) and I do not recommend, at all, using whey or also called whey, highly acidifying.
If you can’t find a good mix, always organic, then I recommend hemp, pea or rice protein.
11. Tofu
Made from soy milk, Tofu provides about 20 g of protein in a 200 g serving. Nowadays we find it in any supermarket and it is a very versatile food, since it can be given different flavors by marinating or spicing it as we like. Furthermore, it is ideal for providing extra protein in easy-to-chew diets for its soft texture.
He firm tofuwith less water, offers a higher proportion of protein.
12. Oats
Oats have more protein than other cereals (about 5 g per 40 g serving) and a good satiating capacity thanks to its high fiber content. In addition, it is rich in minerals such as phosphorus, magnesium and zinc.
Its beta-glucans make it interesting for prevention of dyslipidemia and cardiovascular diseasesas they help normalize LDL cholesterol levels.
13. Peas
The peas They are an ideal legume to consume fresh, very interesting for their protein content (12 g per 200 g serving) and fiber content. In addition, it is a source of phosphorus, iron and potassium.
You can have frozen or canned peas on hand for quick preparations. Try to make a pâté with a pea basesince they give a lot of creaminess.
14. Peanuts
Did you know that the peanuts Are they a legume, and not a nut? Peanuts, a star food since peanut butter became fashionable, contains in raw form a 25% protein, but be careful: it is also very rich in energy.
It is ideal in diets with high requirements, but otherwise it is advisable to moderate its consumption. Choose them natural or toastedand not fried, salted, with honey, etc.
15. Lupines
In areas like Andalusia or Madrid, the lupins They are very well known, but in others they are almost not used. However, they are a healthy alternative if you can snack, as they are also low in fat. They provide 11 g of protein per 100 g serving.
They are often sold in water with a lot of salt to extend their shelf life, so it is advisable to rinse them well before eating them.
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