Nowadays, more people are interested in following vegetarian or vegan diets. There are several vegetarian foods which are high in nutrients, such as plant-based protein, vitamins, minerals and more.
Some studies show that many vegetarian foods are rich in protein, and higher protein diets can promote muscle strength, feeling of fullness and weight loss.
Black, pinto, kidney & other varieties of beans contain high amounts of protein. They’re also excellent sources of fiber, complex carbs, iron, potassium and several beneficial plant compounds.
02. Tofu, Tempeh & Edamame
Tofu, tempeh and edamame all originate from soybeans, which are considered a whole source of protein. These foods can be used in a variety of recipes.
Both red or green lentils contain plenty of protein, fiber, iron and potassium. It can be a great source of protein to add in your lunch or dinner routine.
Peanuts are a good source of protein, full of healthful fats, and may improve your heart health. You can make peanut butter sandwiches, which is a complete protein snack.
Almonds are rich in protein, offer 16.5g of protein per half cup, and it also contains a good amount of vitamin E, which is great for the eyes and skin.
Potatoes are high in protein and other nutrients such as potassium and vitamin C. A large potato provides 8 g of protein per serving.
07. Nuts and Seeds
Nuts and seeds are a great source of protein, and also contain fiber, healthy fats, iron, and other beneficial plant compounds. One ounce (28 grams) contains 6-7 grams of protein.
08. Green Peas
Green peas contain 9 grams of protein per one cup (160 grams). It is also a good source of magnesium, iron, zinc and several other B vitamins.
09. Fruits and Vegetables
All fruits and vegetables contain protein, some contain more than others. Fruits and vegetables with the most protein include broccoli, sweet corn, spinach, bananas, guava, berries and more, which typically contains 3-5 grams of protein per cooked cup.
Vegetarian foods provide enough protein, you can incorporate these foods in your diets that support a healthy body & reduce the risks of some diseases. Kindly speak with a nutritionist or doctor before starting a new diet.