There is a misconception that animal products are the best sources of protein and vegans often suffer from protein deficiency. However, there are several plant-based foods that you can include in your vegan diet that is rich in protein.
Let’s take a look at some of the best protein-rich foods that you can add to your vegan meal plan.
Studies have shown that this nutritious seed can provide a lot of health benefits. It was found that chia seeds are capable of absorbing water and forming a gel-like substance. That is why it is commonly used to make puddings and jams that are free of pectin. You will get around 4 grams of protein from just two tablespoons of chia seeds. In addition to protein, chia seeds also provide good amounts of calcium, iron, magnesium, selenium, and omega-3 fatty acids.
It is a type of blue-green algae, which is becoming very popular among vegans. Many people these days are using spirulina in tablet forms. However, some people prefer it in powdered form because it makes it easy to add spirulina to smoothies, soups, salads, and granola bars, etc. You will get around 4 grams of protein from just one tablespoon of dried spirulina.
Hemp seeds are becoming widely popular among people these days. The sale of hemp-derived products has risen exponentially after the passing of the Farm Bill in 2018. Hemp seeds contain a wide range of nutrients and cannabinoid compounds. Just 3 tablespoons of hemp seeds can provide around 10 grams of protein, which is around 15 % of your daily protein requirement.
Made from sprouted grains and legumes, Ezekiel bread is a great plant-based source of protein. You will get around 8 grams of protein from just 2 slices of Ezekiel bread. Due to the combination of various legumes and whole grains, it also contains all nine amino acids.
Amaranth is a good plant-based source of protein. Just one cup of cooked amaranth can provide around 9 grams of protein. It is also rich in nutrients like magnesium, manganese, iron, and phosphorous.
Quinoa is another grain that provides a good amount of protein. You will get around 8 grams of protein from one cup of cooked quinoa. In addition to that, quinoa also contains good amounts of zinc, fiber, iron, magnesium, etc. These days, people are using quinoa instead of rice in many vegan recipes.