Fats, carbohydrates, and proteins are the three most important macronutrients for the body because they allow the body to function properly and stay healthy. Proteins are essential for repairing and protecting cells and tissues. This is why it is so important to eat foods rich in high-quality proteins.
Protein can be found in animal-based foods and plant-based foods. However, in this blog article, we will focus only on the latter. Whether you follow a vegetarian diet or not, these 9 plant-based protein foods should be part of your diet.
Nuts and Seeds
Nuts and seeds are foods rich in plant-based protein and minerals. 100 grams of nuts or seeds provide approximately between 12 and 20 grams of protein, depending on the type. You can add them to your salads, as a topping on vegetable creams, or include them in recipes for vegan butters, cheeses, and plant milks.
Legumes
Legumes such as chickpeas, soy, or lentils are a great source of fiber, complex carbohydrates, and protein. For example, one cup of cooked lentils, rich in plant amino acids, provides 18 grams of protein to the body. You can cook legumes with spices and vegetables, use them in salads, make vegan burgers, and even prepare hummus.
Chia Seeds
Chia seeds contain proteins of high biological value, as well as carbohydrates and unsaturated fatty acids. 100 grams of these seeds equals about 20 grams of protein. It is a superfood with many health-beneficial properties that you can use in your legume, salad, vegetable, and smoothie recipes.
Quinoa
Another of the best plant-based foods that could not be missing from this list is quinoa, a seed that contains no gluten and is rich in plant proteins, carbohydrates, and fiber. Just 100 grams of boiled quinoa provide about 13 grams of protein. It can be used as an alternative to rice, to make salads, stir-fried in a wok with vegetables, or consumed as cereal.
Oats
Oats are rich in fiber, vitamins, and minerals. Besides being an important source of plant-based proteins, they are very filling and provide a great amount of energy, which is why they are so used by athletes. There are 12 grams of protein in every 100 grams of oats, and you can use them for baking, in smoothies, and with cereals, among other recipes.
Miso
It is a paste made from fermented soybeans with sea salt. This food rich in plant protein is very typical in Chinese and Japanese cuisine and is usually used to make marinades for meat and fish, to prepare sauces or pâtés, or to make traditional miso soup. For every 100 grams of miso, there are 12 grams of proteins.
Mushrooms
Mushrooms, besides being delicious, provide 3 grams of protein per 100 grams and can be consumed in different ways. You can make mushroom cream soup, sauté them with other vegetables, make pasta sauce, and many more recipes.
Spirulina
Spirulina is a microalga that contains 70% protein, so it is a great source of plant proteins. It has many health benefits and also for the skin. You can add it to smoothie, juice, and dessert recipes.
Peanuts
Peanuts are one of the foods with the highest protein content that also provide unsaturated fats. In every 100 grams of peanuts, there are 24 grams of protein. But it is also a calorie-rich food, so you have to be careful since 100g of peanuts provide 567 calories.
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