Proteins are a coveted nutrient in the world of vegans, where we have no meat or eggs that can easily be offered. However, we always have great help alternatives such as these nine plant foods that are the most protein concentrate.
Vegetable proteins by a tube
Complementing vegetable proteins we can not miss essential amino acids in a dish, but also, we can easily reach the protein quota we need if we go to the following foods that offer protein by a tube:
- Dried Spirulina: provides 58 grams of vegetable protein per 100 grams and represents an easy alternative to add this nutrient to the diet, as we can add a small spoon to a smoothie, a sauce, a pie filling, a soup or even a Cake and achieve an extra 10 grams of protein.
- Soy flour: offers just over 37 grams of vegetable protein per 100 grams and is an option that can be used in combination with wheat flour to make breads, cookies or pastas, or, together with breakfast oats, To the grated bread that we use to bread or to add proteins easily to a filling of pie or pie.
- Soy: Like any other legume, soy can be added to stews, sautéings, salads and other kinds of preparations like hamburgers and provides about 35 grams of protein per 100 grams. A serving of 50 grams can contribute us almost 20% of the protein needs of a day.
- Dried Nori Algae: like spirulina, we can use this powdered algae to add protein to a variety of preparations such as shakes, soups, cakes or pancakes, since for every 100 grams it provides little more than 30 grams of this nutrient.
- Peanut butter: to spread a toast at breakfast, to make a cake or dressings or, to create some vegan chocolates and loaded with proteins we can go to this food that offers 30% of proteins of vegetal origin.
- Peanut: As a snack or satiating snack we can go to a handful of roasted peanuts that provide 100 grams of protein, plus good fats, vitamin E and potassium. We can also add it to salads, sautéed or sauces.
- Seitan: with little more than 24 grams of protein per 100 grams, the seitan is usually the perfect replacement for meat in vegan diets, since it also has a lot to offer the organism and can be easily used in the kitchen to make upholstery, Burgers, skewers, stir-fries and more.
- Beans: To add to salads, stews, soups or even, to make vegan hamburgers, we can use this legume that offers 23.5 grams of proteins of vegetable origin for every 100 grams.
- Lentil: As a popular vegetable it is, lentils can be an ally in vegan diets that require an extra protein, since it offers more than 23% of this nutrient and at the same time, it provides iron, fiber, B vitamins, potassium and magnesium. With it we can make tacos, salads, stews, medallions and more.
As we can see, there are many ways to increase protein intake in a vegetarian diet and here are the nine vegetable foods with more protein that can help you achieve this.
Remember that the best thing to achieve a quality protein is to complement amino acids by properly combining foods, for example: legumes with cereals or one of these two with nuts and seeds.
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