Diets that are vegetarian or vegan are frequently criticised for possibly having insufficient protein. Vegans can, however, obtain protein from a variety of plant sources, but some could be superior to others.
Here is a list of best 5 Protein rich sources for Vegans and vegetarians.
1. Beans
The majority of bean varieties, including kidney, black, pinto, and others, are incredibly important staple foods that are high in protein per serving. Garbanzo beans, or chickpeas, are another kind of bean with a high protein content.
The majority of bean varieties have 15 grammes of protein per cooked cup (170 grammes) of weight. They are also great providers of fibre, iron, folate, phosphorus, potassium, manganese, complex carbohydrates, iron, and other healthy plant components.
2. Amaranth and Quinoa
Although quinoa and amaranth are frequently referred to as gluten-free or ancient grains, they don’t originate from grasses like other cereal grains do. They are formally regarded as pseudocereals as a result. However, they can be cooked or crushed into flours just like other well-known grains.
Amaranth and quinoa are full sources of protein, which is unusual among grains and pseudocereals. Each cooked cup (185 grammes) of these grains and legumes contains 8 to 9 grammes of protein. Additionally, quinoa and amaranth are excellent suppliers of iron, manganese, phosphorus, magnesium, complex carbohydrates, and fibre.
3. Soy Milk
Made from soybeans, soy milk is frequently enriched with vitamins and minerals. For people who avoid dairy, it can be a suitable substitute for dairy milk. It is a fantastic source of calcium, vitamin D, and vitamin B12 in addition to having 6 grammes of protein per cup (244 mL).
Soy milk is available in most supermarkets. It’s a really adaptable food that you can consume on its own or include into a number of other baking and cooking dishes. Remember that vitamin B12 is not naturally present in soy milk or soybeans, therefore I suggest choosing a fortified kind. It’s important to choose unsweetened variants whenever feasible because some may also include additional sugar.
4. Oats and oatmeal
Oats are a simple and scrumptious method to increase the protein in any diet. About 5 grammes of protein and 4 grammes of fibre are included in a half cup (40 grammes) of dried oats. In addition, oats include folate, magnesium, zinc, and phosphorus.
Oats contain higher quality protein than other widely consumed grains like rice and wheat, despite the fact that they are not considered a complete protein. Muesli can be used in many different ways, from muesli to veggie burgers. They can also be used for baking after being processed into flour.
5. Chia Seeds
Salvia hispanica, a plant that is native to Mexico and Guatemala, is the source of chia seeds. Chia seeds deserve to be among the best plant-based proteins because they include 5 grammes of protein and 10 grammes of fibre per ounce (28 grammes). These tiny seeds are rich in omega-3 fatty acids, antioxidants, and other healthy plant chemicals, as well as calcium, iron, magnesium, selenium, and selenium.
Due to their mild flavour and capacity to absorb water and produce a gel-like material, they are also highly flexible. This property enables them to be a simple addition to a wide range of recipes, from chia pudding to baked products to smoothies.