Best vegetarian foods get proteins - nutrition vegetarian

One of the main concerns when adopting a vegetarian diet is to ensure adequate protein intake. Fortunately, there are numerous protein-rich vegetarian foods that not only meet our needs, but are also highly nutritious. Here are some of the best foods for plant-based protein.

Legumes

Legumes, such as chickpeas, lentils and beans, are one of the richest sources of plant-based protein. One cup of cooked lentils contains about 18 grams of protein, making them an excellent choice for dishes such as casseroles and salads.

Tofu and Tempeh

Tofu and tempeh, both derived from soybeans, are versatile, high-protein foods. Tofu provides approximately 21 grams of protein per 100 grams, while tempeh offers a similar amount, making it an ideal choice for stir-fries or baked dishes.

Quinoa

Quinoa is a pseudocereal that has earned its place among superfoods. It is a complete food, as it contains all nine essential amino acids. One cup of cooked quinoa provides 8 grams of protein, and can be used in salads, soups or as an accompaniment to any meal.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts and chia seeds, are not only rich in protein but also in healthy fats. For example, 100 grams of almonds contain 21 grams of protein, in addition to providing a good dose of fiber and antioxidants.

Other seeds: Hemp and sunflower seeds

Hemp seeds are another excellent source of protein. Three tablespoons of these seeds contain 10 grams of protein, along with omega-3 fatty acids. Sunflower seeds are also a nutritious choice and contain about 20 grams of protein per 100 grams.

Spirulina

Spirulina, a blue-green algae, is incredibly nutrient-dense. Just one scoop of spirulina powder can provide up to 4 grams of protein, making it an excellent addition to smoothies and juices.

Oats

Oatmeal, commonly used for breakfast, is a solid source of protein. A 50-gram serving of oatmeal contains 7 grams of protein, making it a fantastic choice for starting the day with energy.

Conclusion

Incorporating these protein-rich foods into your vegetarian diet is a great way to ensure balanced nutrition. Not only do they provide high quality protein, but they are also rich in fiber, vitamins and minerals that benefit overall health. Explore these options and discover delicious ways to include them in your daily meals!