Meat is not the only protein: vegetable protein alternatives

If you've decided to live a vegan lifestyle, it's very easy for someone to tell you that in food, protein can only be found in meats, but that's not true. Below you can learn about other ways to find protein naturally and completely organically.

1. Seeds and nuts

One way to find protein in these foods is in pumpkin seeds, sunflower seeds and sesame seeds; also in nuts such as walnuts, peanuts and almonds. All these foods contain high levels of protein and minerals. About 40 grams of these seeds and nuts provide 8 to 9 grams of protein. A bowl of peanuts provides up to 24 grams of protein.

You can eat them in your salads, in some vegetable cream, as a snack between meals and even add them when making vegan cheese.

2. Mushrooms

They are known as the energy of the Earth, since they have a high protein content, apart from being low in calories, which makes them ideal at dinner time; they are also a source of amino acids, vitamins and minerals.

When eating them, you can add corn and broccoli to ensure quality protein. About 100 grams of mushrooms can offer you up to 4 grams of protein.

3. Lentils

This legume is a favorite among vegans and vegetarians, as it has a percentage of almost 24% protein, but to enhance this level, it should be consumed with some cereal such as rice. A cup of cooked lentils has about 18 grams of protein. You can prepare stews, vegan burgers and even lentil hummus.

4. Soy

Known as vegetable meat, it is a legume with high levels of protein, doubling the levels of normal meat and quadrupling those of milk. By eating 100 grams, you can have up to 37 grams of protein.

You can prepare an infinite number of dishes with this legume, you can even make protein drinks.

5. Quinoa

Quinoa is a seed that does not contain gluten, so it can help in the diet of a celiac person. It is called a cereal because of its high fiber and protein content, apart from the fact that when consumed it provides a feeling of satiety. 90 grams of boiled quinoa provide us with 8 g of protein and it is very easy to digest.

You can eat quinoa in salads or as an alternative to rice, adding vegetables.

6. Spirulina

Spirulina is an algae that, as a food, is mostly pure protein, it even has 3 times more than chicken. In addition, it is a great source of vitamin B12. With each tablespoon of dried spirulina you are getting 8 grams of protein.

You can consume it by preparing energy balls, adding it to smoothies and juices, putting it in tortillas and even in some raw vegan desserts.

7. Chia seeds

Chia seeds have a property that makes it a filling food that in turn provides high levels of protein and fiber, and that is that when in contact with water, it increases up to 9 times its size. 2 tablespoons of chia provide 4 grams of protein and other necessary carbohydrates and fatty acids. If consumed after exercise, the body quickly absorbs all its nutrients and promotes muscle development.

You can add it to smoothies to enrich them, add it to waters and even prepare pudding for breakfast.

8. Nutritional yeast

It has a cheese-like taste, so it sometimes replaces cheese. It has large amounts of B vitamins and protein, without active yeast. It is often found in powder or cubes. 3 tablespoons of nutritional yeast provide 12 grams of protein.

You can prepare sauces by mixing it with water or vegetable milks, this yeast thickens and gives a creamy consistency; it can also be sprinkled on salads, creams and soups as a substitute for grated cheese.

9. Organic tempeh

Tempeh is a food that may be unknown to many, but it is famous in the vegetarian and vegan diet. It is a fermented food derived from soybeans that provides us with high quality complete protein, it comes in block form. Of all soy derivatives, this is the healthiest because it provides us with probiotics derived from the fermentation of soybeans. 100 grams of tempeh provide us with 19 g of protein.

Tempeh has a very mild flavor, it can be diced and added to your salads, some stews and casseroles.

10. Green leafy vegetables

Green leafy vegetables provide more nutrients than any other food. They contain high quality amino acids. These vegetables can be watercress, chard, spinach, lettuce, kale, among others. Eating 100 grams of green leafy vegetables provides us with 2 to 5 grams of protein.

The ways to consume these vegetables are endless, you can prepare salads, juices and smoothies, creams and other stews.

11. Hemp seeds

It is a safe food, with the necessary amino acids, one spoonful provides 10 grams of protein. Its flavor is mild and a little sweet, so it can be eaten in salads, creams and even vegetable milk can be prepared with them.

12. Protein powders

There are protein substitutes in powder form, but it is important that they are absolutely organic, i.e. from ingredients such as peas or quinoa. If you can't find a good vegetable blend and always organic, then you could opt for hemp or rice protein.

Sources:

Vegetarian Foods: Powerful for Health. The Physicians Committee Web. http://www.pcrm.org/health/diets/vegdiets/vegetarian-foods-powerful-for-health 

Protein in the Vegan Diet. he Vegetarian Resource Group Web. http://www.vrg.org/nutrition/protein.php