Top 10 Vegan Protein Sources. It’s not just animal products like meat, fish, eggs, and dairy that provide us with protein. There are plant-based and very healthy sources of protein! They should be included in the diet of vegans and vegetarians.
1. Pea protein
The protein derived from yellow peas has recently become popular. It is easily absorbed and provides a source of arginine (an amino acid the body needs to build muscle) and a whole chain of other amino acids. Be sure to add some pea protein to your post-workout smoothie.
Lentils are an essential source of protein for all vegetarians. It also contains soluble fiber, which helps stabilize blood sugar levels and keeps you full for a long time. Even if you are not a vegetarian and opened this article by accident, be sure to include lentils in your diet. It can be used in the form of cereals, soups, side dishes, and some even make cutlets from it.
3. Pumpkin seeds
Pumpkin seeds contain amino acids, zinc, magnesium, iron, and fiber. They are often used in Mexican dishes. They are ideal as an addition to porridge, yogurt, or salad. Finally, you can eat them just like that. The main thing – do not forget that seeds are high in calories, so try to know when to stop and keep yourself in hand.
4. Black beans
These legumes are an excellent source of folate, potassium, iron, and fiber. Black beans, cooked with brown rice, have a nutty flavor and additional valuable protein (meaning that together they contain the ideal dose of all nine essential amino acids that our bodies need). You can add black beans to soups, salads, and of course tacos.
5. Hemp seeds
Hemp seed tastes like a cross between sunflower seeds and pine nuts. In addition to protein, they are rich in fiber, omega-3 fatty acids, and magnesium. Hemp seeds are so versatile that they can be used in both salty and sweet dishes.
Tempeh is a fermented soy product made from lightly cooked whole soybeans. It is an excellent alternative to meat and differs from other soy products in that it undergoes the least processing. Copper, manganese, calcium, iron, and fiber are all found in tempos. Try soaking it overnight in sesame oil with fresh garlic and then adding it to a hot dish, salad, or soup.
7. Almond paste
Almond butter is more granular in texture than peanut butter and contains more fiber, calcium, potassium, and iron, and less saturated fat. Try adding a scoop of almond butter to your oatmeal and smoothies, or spread the butter thickly over your toast.
Walnuts can be eaten as a snack or added to yogurt for breakfast, for example. They contain many essential nutrients for the body: omega-3 fatty acids, copper, manganese, and biotin (vitamin B7, which helps to preserve hair, nails, and skin). In addition, the fiber and protein content of nuts will help you stay full longer.Top 10 Vegan Protein Sources
Most people think that quinoa is a grain crop, but in fact, it is a plant from the amaranth family, which also includes beets, chard, and spinach. White, red, and black quinoa can be used in a wide variety of dishes and baked goods, but it must be rinsed thoroughly beforehand – the natural shell contains saponins that have a bitter taste. There are many ways to make quinoa, but we recommend using it for stuffed peppers or simply adding it to a vegetable salad.Top 10 Vegan Protein Sources
10. Whole grain oat flakes
A great source of fiber, hot breakfast cereal will keep you full until lunchtime. You can sprinkle the finished porridge with pumpkin seeds or chia seeds to make it even healthier. Since the cooking process involves soaking the flakes, we recommend that you fill them with water before bed and leave them in the refrigerator overnight. Combine coconut milk with half a banana, chia seeds, and cinnamon to add variety to your oatmeal recipe.