Top 10 High-Protein Vegetarian Foods
If you are a vegetarian or vegan you should be tired of hearing people telling you that you need to watch out for protein intake. You should also be full of explaining that in nature there are other sources of this nutrient besides animals. And, yes, this is true. If your questioners still doubt this, please link to this text. Because of that, here is a list with 10 super high protein vegetarian food.All protein amounts for the items listed below were taken from the United States Department of Agriculture (USDA) data and match the 100g (3,52 Oz) portion.
This plant holds an interesting amount of protein. Contains 5.42g of the nutrient. More than milk, for example. If you do not like it the traditional way, you can make pasta or soup to accompany with breads and a good wine.
Beans are a good source of protein and that's not a surprise to anyone. But depending on the type of beans, the amount of nutrient varies slightly. Black and red beans offer a little more protein. But on average, the legume has about 8g when cooked. One curiosity is that raw beans come from much more of the substance. But there goes of you to opt for the form of tasting.
Once again, in the raw state, the food offers a very high amount of protein (19.30g), but when cooked the number drops dramatically (8.86g). There is also the option of using chickpeas as flour. And then, since there is no need to cook the food, the amount of protein remains high (22.39g). In addition, the grain is very rich in other nutrients such as magnesium and potassium, for example.
You may have never imagined it, but the sesame seed can give an incredible boost to your protein pool. The seed carries 17.73g and once again the flour has an absurdly high nutrient amount - 40.32g the partially defatted version.
More potent than sesame seed, the sunflower seed provides 20.78 g of protein and the partially defatted flour provides 48.06 g. You can use the seed in the salads, make pate and make up some cookies too.
The famous cheese substitute for vegans is another great source of protein. The amount of the nutrient will vary with the type and the preparation form. To this end, the best way seems to be the fried, which offers 17.19g. The tofu is very versatile, and you can use it as a type of meat, to accompany soups, salads, stuffing pizzas, cheese and many other possibilities. You can also try the cousin's tofu, the tempeh, which gives you 18.54g of protein.
After the chia, this is the most protein-containing grain in its structure - it's 14.12g (when cooked the amount drops to 4.40g). It is also a great option because of the versatility it offers. You can add it to soup, fruits and salads, for example.
Any nut will have a good amount of protein, but the most interesting in this question are: almond (21.15g), pistachio (20.27g) and cashew nuts (18.22g). What is really valid is to make a mix of these fruits, so you can get each one of them the best they have to offer. Just do not overdo it, because nuts are rich in fats. So, prefer dry ones.
Maybe you have never heard of edamame, but this food is simply green soybeans still inside the pod. The edamame comes frozen from the supermarket, and its preparation is simple: just leave it in boiling water for 3 minutes, and it's ready to eat. But without the shell, please. The grain provides 10.88g and can also be used in other ways, such as pasta and pâté, for example.
This list says "vegetarian", not vegan, so it is acceptable.