Plants provide us with yummy foods in many colors, full of fiber, vitamins and minerals. Some plants even provide a good amount of protein essential for growth and maintenance of many bodily functions.
One of the important aspects of plant foods is the absence of cholesterol. Plant protein, as opposed to protein from animal sources, is especially beneficial for people vulnerable to cholesterol-rich diets, such as individuals with familial hypercholesterolemia, type 2 diabetics, and other individuals at risk of heart and vascular disease.
Below are seven vegan foods rich in protein:
1. Seitan
Seitan, also known as wheat gluten, originates from Asia and easily absorbs flavors from spices and marinades, making it suitable as a meat substitute in any dish.
Protein:
81% protein by caloric ratio
75% protein by weight
Other benefits:
+ Good source of selenium
+ Low sodium
+ No saturated fat or cholesterol
2. Extra firm tofu
Tofu is one of the most well-known vegan protein sources. Just like seitan, it can be seasoned and marinated to absorb any flavor. Tofu is used for both sweet and savory dishes. The firmer varieties have a higher protein content so when higher protein content is desired go for extra firm or super firm.
Protein:
38% protein by caloric ratio
10% protein by weight
Other benefits:
+ Very good source of manganese and selenium
+ Good source of calcium, iron, magnesium, phosphorus, and copper
+ Low sodium and saturated fat
+ No cholesterol
3. Soy milk, unsweetened
One of the most popular and well-known plant milks, soy milk is versatile and high in protein.
Protein:
35% protein by caloric ratio
3% protein by weight
Other benefits:
+ Very good source of vitamin D (fortified), calcium (fortified), vitamin B1, B2, B12 (fortified)
+ Good source of vitamin A (fortified), magnesium, potassium, and copper
+ No saturated fat or cholesterol
4. Tempeh
Tempeh is made of fermented soybeans. The fermentation process makes the nutrients in the soy beans more easily digestible and absorbable. Tempeh is a staple in Indonesian cuisine where it is prepared in a sauce, fried, or enjoyed with a dipping sauce.
Protein:
33% protein by caloric ratio
19% protein by weight
Other benefits:
+ Very good source of manganese
+ Good source of B2, magnesium, phosphorus, and copper
+ Low sodium
+ No cholesterol
5. Edamame
Edamame is prepared immature soybeans in the pod, usually served salted or marinated in a light sauce. Edamame is easy to prepare, tasty and full of protein.
Protein:
32% protein by caloric ratio
10% protein by weight
Other benefits:
+ Very good source of vitamin K, folate, and manganese
+ Good source of fiber, vitamin C, vitamin B2, iron, magnesium, phosphorus, potassium, and copper
+ Low sodium
+ No cholesterol
6. Lentils
After soybeans, lentils have the highest ratio of protein per calorie of any legume. Lenses are perfect in soups and stews, and as a substitute for meat in savory pies such as shepherd's pie.
Protein:
27% protein by caloric ratio
9% protein by weight (unprepared)
Other benefits:
+ Very good source of fiber, folate, and manganese
+ Good source of iron, phosphorus, and copper
+ Low sodium
+ No saturated fat and no cholesterol
7. Giant Lima beans
Lima beans with their soft and plump texture are a great addition to soups, stews, curries and casseroles. Marinated Lima beans can be found at olive and antipasti bars in delis and grocery stores.
Protein:
24% protein by caloric ratio
8% protein by weight
Other benefits:
+ Very good source of fiber and manganese
+ Good source of folate, iron, and potassium
+ Low sodium
+ No saturated fat or cholesterol
Nutrition information fromnutritiondata.com
