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Vegetable Origin Proteins: 14 Foods That Have Them in Abundance

Vegetable origin Proteins are one of the best nutrients that we can eat

If you have a vegetarian or vegan diet and you are looking to hypertrophy, conserve muscle mass or, you add to the ” meatless Monday “, you should know that proteins of vegetable origin are a very good nutrient for the habitual diet and therefore, today we’re going to show you 21 foods that have them in abundance:

 Dried spirulina

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Having undergone a process of dehydration this alga concentrates its nutrients and thus, offers about 60 grams of protein per 100 grams.

Using Spirulina powder, we can make a variety of meals, for example a smoothie, soup , cookies, bread and other masses of green color by just adding a teaspoon of dried spirulina.

Textured soybeans

Textured soybeans

It has more than 50% protein and is a good source of iron and other minerals for the body. It is a food with great nutritional properties that is used as a perfect replacement to meat.

We only need to add a little bit of moisturize and cook it on the grill, in a pan, as part of sauces or baked in various preparations such as a marinade, a Bolognese vegan sauce, tacos, chili and more.

Soybean meal

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Another soybean derivative that is an excellent source of quality proteins that too in high proportions is the flour of this vegetable. Ithas about 40 grams of proteins t per 100 grams.

We can use it like other flours in breads or cookies and alone to obtain products suitable for coeliacs or, in combination with wheat.

Soy

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Just as we use chickpeas, beans or lentils, we can use soybeans to make hamburgers, salads, sautéed foods or various stews.

For every 100 grams this legume concentrates around 35 grams of good quality proteins accompanied by other good nutrients such as iron, fiber, healthy fats and more.

Peanuts

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Peanuts are another vegetable oil and therefore is a source of healthy fats. But in addition, it is an option rich in proteins exceeding 30% of this nutrient.

We can consume peanuts as a healthy snack or, add them to salads or cookies to give crispy texture to them while adding good nutrients.

Peanut butter

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A derivative of peanuts that we can easily make at home and that has valuable properties, including 30% of very versatile proteins to add to our dishes.

We can use peanut butter in sweet dishes such as ice cream and smoothies or, to make sauces and dressings that accompany very well with meat based and other salty preparations.

Lentils

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Legumes are an excellent source of vegetable proteins and hence they’re used in vegetarian diets. More than 20 grams of proteins in present in a 100 gram serving of legumes.

It is a very versatile ingredient with which we can make a variety of dishes ranging from salads to hamburgers or meatballs, stews, hummus and tacos, among other dishes.

Beans or black beans

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They are another protein-rich legume that concentrates around 25% of this nutrient. In addition, it is just as versatile as all the other members of this food group. It satisfies our protein intake requirements with ease.

With black beans we can make vegetarian burritos, salads, wraps or a complete vegetarian stew.  You can get your hands on black beans from iHerb and get a very good discount through this personal blog on iHerb discounts.

Dried nori seaweed

Nori

Like other algae, nori seaweed is a good source of minerals for the body, but also, once dried or dehydrated, it concentrates its proteins exceeding 30 grams of this nutrient per 100 grams.

With dried nori seaweed, we can flavor a sauce, a milkshake, as well as make some pancakes, croquettes or a bread with several dehydrated algae inside.

Seitan

Seitan

The wheat gluten is a derivative of wheat protein, which exceeds 24 grams protein per 100 grams. It also provides various minerals and many benefits for the body, being useful in replacement of meat in vegan diets.

We can use it in stews, hamburgers, brochettes or, simply consume it grilled next to a salad, a tasty sauce or a legume.

Tofu

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Tofu is a soy derivative and an ingredient that can be used in a variety of preparations from a sauteed vegan scrambled, skewers, meatballs or a tasty salad.

We can also make tasty desserts or smoothies using tofu and enjoy taking 10 grams of protein per 100 grams. This is an excellent nutritional quality, accompanied by other good properties.

Quinoa

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It is a pseudocereal that is as versatile as any cereal but with more protein than them. In particular, quinoa provides more than 15 grams of protein per 100 grams and is accompanied by other good nutrients and properties for the body.

We can create a lot of recopies with this ingredient from salads and stews to breakfasts, soups, hamburgers and many other dishes.

Tempeh

Tempeh

It is a product derived from the fermentation of soybeans that is usually used to replace meat, although it is harder and therefore it is usually boiled before consumption.

For every 100 grams it provides little more than 18 grams of protein and is an excellent source of minerals for the athletes. It has a good quantity of minerals like potassium, calcium and magnesium. With it we can make a complete dish such as the tempeh of mushrooms or, season it and brown it on the grill to accompany it with various vegetables.

Pumpkin seeds

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Among all the seeds available, pumpkin seeds are one containing the most concentrated proteins, exceeding 24 grams of this nutrient.

With pumpkin seeds we can give crispy texture to a salad while adding a good nutritional value. We can create bread or a tasty healthy snack to calm the hunger between odd hours.

These are 14 sources of vegetable origin proteins that you can add to your diet if you have subscribed to a vegan or vegetarian diet or, if you are looking for meat-free options for your day to day. Finding these products out might get a bit difficult, however, many natural health or herbal product stores are selling them affordably. Some places are providing good discounts through coupons like iHerb promo code SG. You can use these vouchers to make these products easy to get and even more affordable.

Images | Pixabay, Pexels, Wikimedia Commons, and Federica Codella

About Nick Fury

Hi, I am Nick! Apart from being a loving husband and a father of one, I dedicate myself to manage a company full time. Writing is my passion, I started writing a blog some 10 years ago, now reviving this passion again, I would love to express my views and takes on day to day stuff, hope you guys enjoy! Do share your thoughts.

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