7 Best Vegan Proteins to Enjoy Meal Variety for Entire Week
A very interesting line written on the restaurant wall said – ‘No one cares about your protein intake until they find out you’re vegan!’. It is quite true as most people think that protein can be found only in non-vegetarian foods. However, if you see the details shared by nutritionists, there are a lot many vegan proteins sources as well. You can be vegan and still have protein-rich food to stay healthy and young.
Here are the 7 best vegan proteins options that you can include in your diet to have diversified meals for the entire week!
A very good source of vegan protein, chickpeas can be found in dried or canned form. If you get the dry chickpeas, then use them after soaking the same for at least 10 hours. Add it to a sandwich, crush it to make a delicious dip like hummus, or eat it in whatever form you like to get sufficient protein. Half a cup of chickpeas has about 7.3 grams of protein, which takes care of a good portion of your daily protein need.
- Green Peas
Green peas are equally good in color, taste, and nutrition. Versatile peas blend well with just anything, whether sweet or savory. You can use them in different recipes to make them protein-rich. Crush them if your kid doesn’t like to see the green round balls in their food. There are about 7.9 grams of protein found in one cup of green peas, and that is almost equal to the amount of protein you may find in one cup of milk.
Quinoa, which is considered to be a grain is a seed. Unlike other grains, it is quite rich in protein content. So, It can be part of breakfast as a cereal or a topping for the soup. One cup has almost 8 grams of protein along with vital amino acids.
Soy and soy products are just like a boon for vegetarians. Tofu, a popular soy product, gives 15 grams of protein in just half a cup. Add it to sandwiches or stir fry with pepper, onion, and garlic to get the quick vegan starter.
Nuts can be your instant source of protein. Keep a jar filled with mixed nuts in your reach and have a handful to meet your snacking needs. Nuts are healthy and no fuss protein food. You may keep them handy in your car, office, and home to enjoy a protein boost whenever you experience hunger pangs in between major meals. One cup of nuts has 20g protein, but you should not have it all at the same time. Just have a handful of nuts in a day as they are also calorie-rich.
Beans, either dry or green, can give you a good amount of protein. Whether it is pinto, black, white, or kidney beans, you can be sure of getting enough protein. Have one cup of beans with bread or alone to get almost 13g of protein. These beans are fiber-rich and are sold canned to ensure health backed by convenience.
- Chia Seeds
Chia seeds can add protein to just any dish. Around two tablespoons of chia seeds offer 4.7 grams of protein. So the best thing about chia seeds is that you can sprinkle them on any food to add to its nutrition value. Sprinkle it on milkshakes, smoothies, yogurt, or salads to add a creamy texture. These seeds tend to enlarge and become spongy when soaked in liquid.
These 7 vegan protein options would help you plan your weekly menu and then repeat the same to make your diet protein-rich for the entire month. There are various other vegan protein options like leafy greens, poppy seeds, sesame seeds, soymilk, peanut butter, and buckwheat. Include them all in rotation to have a variety of tastes and all major nutrients vital for the body.