Fats, carbohydrates, and proteins are the three most important macronutrients for the body because they allow it to function properly and stay healthy. Proteins are essential for repairing and protecting cells and tissues. This is why it's so important to eat foods rich in high-quality protein.
Protein can be found in both animal and plant-based foods. However, in this blog post, we'll focus only on the latter. Whether you follow a vegetarian diet or not, these 9 plant-based protein foods should be part of your diet.
Nuts and Seeds
Nuts and seeds are foods rich in plant-based and mineral protein. 100 grams of nuts or seeds provide approximately 12 to 20 grams of protein, depending on the type. You can add them to your salads, use them as a topping on vegetable creams, or include them in recipes for vegan butters, cheeses, and plant-based milks.
Legumes
Legumes such as chickpeas, soybeans, or lentils are a great source of fiber, complex carbohydrates, and protein. For example, one cup of cooked lentils, rich in plant-based amino acids, provides 18 grams of protein to the body. You can cook legumes with spices and vegetables, use them in salads, make vegan burgers, and even make hummus.
Chia Seeds
Chia seeds contain high-biological-value protein, as well as carbohydrates and unsaturated fatty acids. 100 grams of these seeds are equivalent to about 20 grams of protein. It's a superfood with many health benefits properties that you can use in your legume recipes, salads, vegetables, and smoothies.
Quinoa
Another of the best plant-based foods that couldn't be missing from this list is quinoa, a gluten-free seed that is rich in plant-based protein, carbohydrates, and fiber. Just 100 grams of boiled quinoa provides about 13 grams of protein. It can be used as an alternative to rice, in salads, stir-fried with vegetables, or eaten as a grain.
Oats
Oats are rich in fiber, vitamins, and minerals. Besides being an important source of plant-based protein, it is very satiating and provides a large amount of energy, which is why it is so popular among athletes. There are 12 grams of protein in every 100 grams of oats, and you can use it for baking, in smoothies, and with cereals, among other recipes.
Miso
This is a paste made from soybeans fermented with sea salt. This food, rich in plant-based protein, is very common in Chinese and Japanese cuisine and is often used to make marinades for meat and fish, to prepare sauces or pâtés, or to make the traditional miso soup. For every 100 grams of miso, there are 12 grams of protein
Mushrooms
Mushrooms, besides being delicious, provide 3 grams of protein per 100 grams and can be consumed in different ways. You can make cream of mushroom soup, sauté them with other vegetables, make pasta sauce, and many more recipes.
Spirulina
Spirulina is a microalga that contains 70% protein, so it is a great source of plant-based protein. It has many health benefits, including for the skin. You can add it to smoothie, juice, and dessert recipes.
Peanuts
Peanuts are one of the foods with the highest protein content and also provide unsaturated fats. Every 100 grams of peanuts contains 24 grams of protein. However, they are also a high-calorie food, so be mindful of your intake, as 100g of peanuts provide 567 calories.
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