One of the major concerns people have before they opt for vegetarians or vegans’ diet is how they get protein.
This is because as much as vegans can accommodate animal protein sometimes, vegetarians do not.
Their diets exclude animal protein and they have their reasons.
Fortunately, nature provides for people who do not want to take animal protein with awesome alternatives.
There are several food items that are also very affordable, available and rich in protein that vegetarians and vegans can add to their diet.
Here, we have a list of protein rich foods that research identify as great for vegetarians.
You can find some of them here in our shop for natural superfood products.
1. Red Kidney Beans And Most Varieties Of Beans
We know that beans is one major source of protein and in this category are Red Kidney, black, pinto, bambara nuts and most other varieties of beans.
They are rich in high amounts of protein per serving and you should look out for them and add to your diet.
Also, in this category are chickpeas. This is also referred to as garbanzo beans.
It is another legume with a high protein content.
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml).
They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds (1).
Studies show that adding legumes to your diet can decrease cholesterol, control blood sugar levels, lower blood pressure (2).
One amazing thing about beans in your diet is that it can even help reduce your belly fat (3) (4).
The have fibre that stop your intestine from absorbing the fat in your intestine.
2. Lentils
If you cook a cup of lentils (240ml) you will get 18 grams of protein. Is that not amazing?
Basically, this food is amazing for someone who does not want to add animal protein to diet.
Lentils exist as a spectrum of colors, which includes yellow, orange, red, green, brown or black, depending on the cultivar, the composition of the seed coats and cotyledons (5).
It is cultivated in different parts of the world, Canada and India leading in the categories.
Lentils are known to be a good source of prebiotics and have nutritionally important quantities of prebiotic carbohydrates.
This grain is full of nutrients that are beneficial to both males and females.
According to the earlier cited study, lentils are rich source of calcium, iron, magnesium, phosphorus, potassium, sodium, zinc.
Also, they offer your body antioxidants, protein, carbohydrate, vitamin C, B6, B12, E, K, A , thiamin, riboflavin, niacin, vitamin B6, folate,
Also, lentils are rich source of fatty acids.
3. Seitan
It is a good source of protein for vegetarians and vegans.
Seitan is made from gluten, the main protein of wheat.
Some persons refer to it as miàn jīn, milgogi, wheat meat, gluten meat, vital wheat gluten or simply gluten.
This amazing protein source for vegetarians contains about 25 grams of protein per 100 grams (6).
This makes it the richest plant protein source on this list (8).
Also, it is a good source of selenium and it contains small amounts of iron, calcium and phosphorus.
4. Green Peas
Amazingly, each time you add a cooked cup of green peas to your diet as a vegetarian or vegan, you get 9 grams of protein.
This amount is slightly above what you get from a cup of milk (9).
Also, green peas offer you over 25% of your daily fiber, vitamin A, C, K, thiamine, folate and manganese requirements.
They also are a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins (10).
There are great for women who are trying to conceive.
5. Spirulina
Arthrospira platensis, popularly referred to as Spirulina, is a uni-cellular microalgae which grows in fresh water.
It also grows in salt water, as well as in brackish bodies of water.
Also, the green blue algae grows best in highly alkaline environment of pH10-12.
Amazingly, it has been used as food source for centuries and its consumption is increasing in this age and time.
Some persons refer to it as a superfood because of the diverse concentration of nutrients in it.
This nutrients concentration makes it an ideal food for people of different ages and lifestyle.
Spirulina contains about 60% highly digestible protein and it is all essential amino acids.
It has more beta-carotene (provitamin A) than any other whole food.
Spirulina is the best whole food source of gamma linolenic acid and it is rich in B vitamins, minerals trace elements, chlorophyll and enzymes.
It also contains in abundance nutrients like carotenoids, sulfolipids, glycolipids, phycocyanin, superoxide dismutase, RNA and DNA.
Due to its high nutrients and health benefits which people have reported, it has been hugely researched on.
A 2010 study stated that in 1974, the United Nations name Spirulina one of the best foods for the future (11).
Two tablespoons (30 ml) of spirulina provide you with 8 grams of complete protein.
Also, this amount covers 22% of your daily requirements of iron and thiamin while also providing you with 42% of your daily copper needs (12).
Additionally, studies says consuming spirulina would make your immune system stronger, lower blood pressure and also improve blood sugar and cholesterol levels (13) (14) (15).
6. Oats
Oats also contain protein.
There are different ways vegetarians and vegans add it to their diet to get a good amount of their daily protein need.
For instance, when you eat half a cup of oats, you will get about 6 grams of protein and then 4 grams of fibre.
Also, oats are a good source of magnesium, zinc, phosphorus and folate (16).
The interesting thing about oats is that they contain higher-quality protein than other grains you consume regularly – rice and wheat.
Apart from preparing oats the regular way, you can try our oat fiester recipe.
You can also eat oat as swallow. Just go ahead and ground some into flour and prepare it like semovita.
7. Chia Seeds
Chia seeds is native to Mexico and Guatemala.
It is derived from the Salvia hispanica plant.
Interestingly, 35 grams of this seeds contain 6 grams of protein and 13 grams of fibre (17).
Also, chia seeds are a good source of iron, calcium, selenium magnesium and omega-3 fatty acids.
These amazing seeds contain antioxidants and various other beneficial plant compounds (18)
You can add it to your oats, bread, cookies and other items you bake.
8. Fruits And Vegetables That Are Rich In Protein
Indeed, all fruits and vegetables contain protein. However they have protein in very low amounts.
If you want to also add veggies to your diet to get their protein content, you should try those in the list below.
Potatoes
Sweet potatoes
Brussels sprouts
Broccoli
Spinach
Artichokes
Asparagus
If you add them to your diet, a cup of each would give you 4 to 5 grams of protein.
This provision are contained in different studies (19) (20) (21)
Other Protein Rich Foods
You can also add amaranth, quinoa, tofu, tempeh, edamame, bread from sprouted grains and even hemp seed.
WATH HOW TO MAKE OAT FIESTA