If you are vegan or vegetarian, getting adequate protein content from food can sometimes be a challenge. Here is a list of 10 protein sources from vegetarian and vegan food.
They are an excellent source of plant protein and can be an alternative to fish and meat. They're also packed with B vitamins, magnesium, zinc, and potassium.
A popular food derived from soya, tofu is a good vegan alternative for dairy and is a good source of protein. A useful source of plant protein, tofu reportedly provides all nine of the essential amino acids required for growth, repair, and functions like immunity.
According to reports, dairy gives you 20-28 per cent of your protein requirement. It is also important for muscle and bone growth.
Green beans are rich in protein. They also contain folate, thiamin, riboflavin, iron, magnesium, and potassium.
A good source of protein and fiber, green peas are nutritious and contain a lot of antioxidants.
One cup of cooked quinoa provides around 8 grams of protein. It's also a good source of fiber and is a good choice for vegetarians and vegans.
When you don't have animal protein, these nuts and seeds are easy-to-have and versatile protein sources. Almonds, walnuts, pistachios - these are not only yummy but excellent protein sources.
Oats are considered a good source of plant-based protein that has excellent nutritional value. To add to your oatmeals' protein content, add milk in place of water or almond milk to prepare the oatmeal.
Two tablespoons of chia seeds can provide around 4 grams of protein. Chia seeds are rich in fiber which can help to lower LDL cholesterol and slow down digestion. This keeps you fuller for longer and prevents blood sugar from spiking.
Hemp seeds contain almost as much protein as soybeans and are excellent for vegetarians. It protects the brain, boosts heart health, lowers blood pressure, and improves skin conditions.