Are you a vegetarian looking for a vegetarian food high in protein? Being a vegetarian is a good thing for some people but that’s not the concern. Being a vegetarian is great but one of the main concerns is keeping up with the diet. The main concern is the quality and the richness in vegetarian diets. A common concern with vegetarian diets is the lack of sufficient protein.
Vegetarian Food High In Protein
Experts all over the world have all agreed that a well-planned vegetarian diet can provide you with all the nutrients you need. But a major concern about vegetarian diets is that they are very low in protein concentration. But do you know that there are certain plant foods or vegan foods that are significantly high in protein than others?
With that being said, having not enough protein in your foods is a major concern. Not having protein in your diets can be detrimental to your health. There are some benefits of having sufficient protein in your foods and they range from muscle strength, satiety, weight loss and so much more.
Some Plant Foods That Are Rich in Protein
There are many vegetarians in the world today that are struggling with their diets. The thing is that they don’t know how to balance their diets and most especially they don’t know how to integrate protein in their diets. Below are some plant foods that are heavily rich in protein.
This is a very popular source of protein among vegetarians all over the world. It is mock meat that is made from what gluten. It is also known as wheat gluten or wheat meat. When cooked this protein-rich diet looks like meat, unlike many soy-based mock types of meat. This meal contains about 25grams protein per 100 grams and this makes it very rich in protein.
It also contains small amounts of calcium, iron, and phosphorus and it is also a good source of selenium. Seitan can be sautéed, grilled and even pan-fried. This source of this meat alternative can be found in the refrigerated section of most health food stores
Tofu, Tempeh and Edamame
This is another source of protein for vegetarians. These sources of protein all originated from soybeans. Edamame are immature sources of soybeans. They have a sweet and grassy taste. To consume then you need to steam or boil them. They can be eaten solely or you can choose to add them to salads and soups.
Tofu, on the other hand, doesn’t have much taste, but it easily absorbs the ingredients and flavor it is prepared with. Tempeh can be made from bean curds pressed together in a similar process to cheese making. This is prepared by fermenting mature soya beans.
Lentils contain 18 grams of protein per 240 ml, therefore, making it a great source of protein. The can be used in preparing a variety of dishes ranging from spice-infused Dahl’s, salads and hearty soups. Lentils contain rich amounts of slowly digested carbs and a single cup of this meal provides approximately 50% of recommended daily fiber intake.
The fibers contained in this meal feeds the bacteria in your colon, thereby promoting a healthy gut. This source of protein may also help reduce the risk of heart disease, diabetes and other types of cancer.
These are some suitable vegetarian diets rich in protein, but these are not all. Other sources of protein include chickpeas, nutritional yeast, spelled and teff, hempseed, green peas, spirulina, amaranth, quinoa, bread from sprouted grains, soy milk, oatmeal’s, wild rice, chia seeds, nuts, fruits and vegetables and most varieties of beans. With this list, you can guide yourself in incorporating more plant based proteins in your diet.