One of the most common concerns about vegetarian and vegan diets is that they might lack sufficient Protein.
Thus, here is the list of plant foods that contain high amount of protein;
- Seitan
Seitan is a popular protein source for many vegetarians and vegans.
It’s made from gluten, the main protein in wheat. Unlike many soy-based mock meats, it resembles the look and texture of meat when cooked.
Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces (100 grams). This makes it the richest plant protein source on this list.
Seitan is also a good source of selenium and contains small amounts of iron, calcium and phosphorus.
You can find this meat alternative in the refrigerated section of most health food stores, or make your own version with vital wheat gluten using this recipe.
Seitan can be pan-fried, sautéed and even grilled. Therefore, it can be easily incorporated in a variety of recipes. However, seitan should be avoided by people with celiac disease or gluten sensitivity.
- Tofu, Tempeh and Edamame
Tofu, tempeh and edamame all originate from soybeans.
Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.
Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.
Tofu is made from bean curds pressed together in a process similar to cheesemaking. Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.
- Lentils
At 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein.
They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.
Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.
