A common concern for those who follow a vegetarian diet It is that they may not get enough protein.
However, many experts agree that a well -designed meat -free diet can provide all the nutrients you need, including protein.
This said, some plant foods contain significantly more protein than others.
5 herbal foods containing a high amount of protein per serving
1. Tofu, Tempeh and Edamame
Tofu, Tempeh and Edamame beans come from soy. OR soy It is considered a whole source of protein. This means that it provides your body with all the essential amino acids you need.
Edamames are immature soy beans with sweet and slightly grassy taste. They should be cooked on steamed, or boiled before eating them. Then you can enjoy them on their own, or add them to soups and salads. The tofu is made from bean curd that is all squeezed together in a process similar to cheese. The Tempeh is made by cooking and kneading the ripe soyal grains, then pressing them into a piece.
The tofu does not taste much in itself, but it easily absorbs the taste of the ingredients it is cooked. On the other hand, Tempeh has a characteristic taste of nuts. Both Tofu and Tempeh can be used in various recipes, ranging from burgers to soups and chili.
All three proteins They contain soy-based iron, calcium and 12-20 grams of protein per 100 grams.
Edamames are also rich in folic acid, vitamin K and fiber, which can help support digestion and smooth bowel function.
Tempeh contains probiotics, vitamins B and minerals, such as magnesium and phosphorus.
2. Lentils
With 18 grams of protein per cooked cup (198 grams), the lentils It is an excellent source of protein. They can be used in various dishes, from fresh salads to filling soups.
Lentils are also an excellent source of fiber, providing more than half of the recommended daily intake of fiber in a single cup (198 grams).
The type of fiber in the lentils has been shown to feed the good bacteria in the large intestine, which can help promote a healthy intestine. Lentils can also reduce the likelihood of heart disease, diabetes, excessive body weight and certain types of cancer.
In addition, lentils are rich in folic acid, manganese and iron. They also contain a rich dose of antioxidants and other health -promoting plants.
3. Beans
Giants, Mavromatika and generally most other bean varieties contain high amounts of protein per serving. The chickpeas, also known as beans Garbanzo, is another type of legumes with a high protein content.
Most species of beans contain about 15 grams of protein per cooked cup (170 grams). They are also excellent sources of complex carbohydrates, fiber, iron, folic acid, phosphorus, potassium, manganese and many beneficial plants.
In addition, several studies show that a diet rich in beans and other legumes can help lower cholesterol levels, manage blood sugar, lower blood pressure and even reduce abdominal fat.
4. Peas
Green peas containing almost 9 grams of protein per cooked cup (160 grams), which is just more than a cup (237 ml) of milk.
In addition, a portion peas It covers more than 25% of your daily needs in fiber, thiamine, folic acid, manganese and vitamin A, C and K.
The peas is also a good source of iron, magnesium, phosphorus, zinc, copper and many other vitamins B.
5. Oats and groats
Eating oatmeal is an easy and tasty way to add protein to any diet.
Half a cup (40 grams) dry oats Provides about 5 grams of protein and 4 grams of fiber. Oats also contains magnesium, zinc, phosphorus and folic acid.
Although oats are not considered complete protein, it contains higher quality proteins than other cereals, usually consumed, such as rice and wheat.
Source: healthline.com