If you live vegan, you don’t have to be afraid of a protein deficiency. Nevertheless, it is worthwhile to make a consciously protein-rich diet – athletes, in particular, benefit from the extra protein. These seven vegan foods provide a lot of plant power.
Even without eating meat, you can ensure that the body lacks nothing. However, vegans need to have a look at their protein supply since, in addition to meat, other animal sources such as eggs or cheese are also eliminated.
Some plant-based foods are particularly high in protein – and should not be missing on the menu of vegans. Here are seven of them.
If you choose a purely plant-based diet, you should make sure to eat lots of lentils. They have around nine grams of protein per 100 grams. Whether in curries, salads, or soups: Lentils are much more versatile than you think. How about a curry lentil soup with coconut milk, for example?
In addition to protein, lentils also contain a lot of fiber. These stimulate digestion and ensure a widespread feeling of satiety.
Not everyone is a fan of kale in terms of taste. From the perspective of nutrition experts, however, green vegetables have a lot to offer. Not only is it low in calories, but it also contains 4.3 grams of protein per 100 grams.
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Fresh kale also has a lot more: it contains folic acid, iron, vitamins, and calcium.
There are many ways to spice up kale. Try it in a green juice, like a veggie burger, or roast the leaves to make tasty green chips.
Swap complex carbohydrates for quinoa if you need a protein boost. The grain contains an impressive 14.1 grams of protein per 100 grams. It is also a great source of iron and fiber.
The list of dishes you can make with quinoa is long: you can enjoy it as a pan dish, a salad, and even quinoa biscuits. For many veggies and vegans, quinoa, therefore, regularly belongs to the table.
The earthy mushroom plant contains around 3.1 grams of protein per 100 grams. Another reason to eat mushrooms more often: Research has shown that they make you feel fuller than meat.
The German favorite fungus mushrooms offer many other health benefits: It contains potassium, vitamins B1 and B2, and vitamin D. Also, if you pay attention to your line, you do not have to worry about eating mushrooms: They consist of around 90 percent water and therefore have little calories.
For every 100 grams of pumpkin seeds you eat, eat 19 grams of protein. In addition to many other valuable ingredients (e.g., B and E vitamins), pumpkin seeds also provide you with a lot of magnesium, which your muscles particularly appreciate.
For example, they taste great in the morning bowl with porridge. They are also a delicious topping for salads or casseroles.
The fiber-rich vegetables contain 3.27 grams of protein per 100 grams. Corn is the healthiest fresh from the cob, but it also provides enough protein from a can.
Corn, in combination with beans, is particularly recommended – this increases the value of the protein. The higher this biological value, the more the body’s protein can be formed from the food protein. A fiery chili sin carne is ideal – just like a hearty salad with corn and kidney beans.
This healthy source of fiber, potassium, and vitamin C is also full of protein. One hundred grams of the vegetables contain about 2.8 grams.
Broccoli is also a welcome addition to almost any low-calorie diet plan. Broccoli is also highly recommended because of its anti-cancer and anti-cancer properties. The FIT FOR FUN recipe favorites with broccoli: Broccoli cream soup with crispy chickpeas and broccoli and sweet potato salad.