One of the main issues vegans need to encounter is the absence of animal protein in their diet. Nevertheless, there are several amazing vegetables with a good supply of essential amino acid nutrition. Check out the top 5 list of vegetable proteins to find the best substitutes of animal protein.
This green leafy miracle plant of ‘Popeye the Sailor’ is indeed true to its name. In fact, dietitians commend it as one of the healthiest foods in the world. It packs in about 5 gm of protein in one standard cup of cooked spinach.
You can also add the leaves as fillers between sandwiches to enhance the taste. Recent studies also show that spinach is be able to prevent prostate cancer and strengthen the immune system of the body. It is also a very rich source of vitamin C.
2. The legume family
The legumes family in the world of vegetables is perhaps the strongest literally as they are high in protein content. Every cup of green pea packs in about 9 gm of protein in your body. Black eyed peas have the greatest protein content, about 11 gm for each cup.
Of course, there are plenty of other health benefits of including legumes in your diet. They supply a healthy range of minerals and vitamins including folate, niacin, thiamine, zinc, and phosphorus. Kidney beans also rank substantially high in providing protein.
This vegetable is a super healthy source of proteins, supplying about 8 grams of muscle building nutrition in a single cup of cooked Quinoa.
Other nutrients in this vegetable superfood include iron, magnesium, and manganese. Besides, it is also highly rich in natural fibers, thereby aiding in healthy bowel movement.
A clean digestive system is imperative for a healthy system. In fact, it is so nutritious that NASA has plans to grow Quinoa on its interplanetary space flights, sometimes in the future. You can make cookies and muffins with Quinoa, also making it a great food for kids.
A discussion on vegetable protein is incomplete with the reference to soy beans. These are protein superheroes of the vegetable world and can supply 10 gm of protein in half cup of tofu soy bean serving!
You can get 15 gms for every half cup of tempeh and natto soy beans. When you choose tofu, look for the firmest ones as they have more protein than other varieties do. It is best if you can cook natural organic soybeans instead of the processed varieties. As usual, food processing incorporates a bad amount of artificial chemical preservatives and other substances in the beans.
To start with, Seitan is a gluten product. To continue with, gluten is not as harmful as it is promoted nowadays. Essentially, gluten is just wheat protein.
In fact, Seitan can offer a massive 21 gm of protein in a one-third cup serving. Unless you are gluten intolerant or a celiac sufferer, this food can do wonders to your protein supply.
The preparation of Seitan includes mixing gluten with spices and herbs, followed by hydrating it with water, and finally simmering it to a broth. It is originally a Chinese food, created first by Chinese Buddhist monks more than a thousand years ago as a substitute for animal protein.