However, it is a misconception that vegan foods are low in protein. But, all the veggies, grains, nuts, fruits, legumes and seeds are rich in protein. As your needs for protein vary based on age, health status and activity level, it is important to add pant based protein sources in your diet daily. You can add various plant based protein sources as one of the important ingredients in your delectable cuisines, salads and smoothies.
Here are 7 plant-based protein sources that you can add as an ingredient in your meal:
- Lentils: Lentils are similar starchy protein sources as a bean. They taste great in stews and soups as well as a replacement for meat in various delicious dishes. You can prepare a coconut curry red lentil soup, lentil bolognese pasta sauce or just simply add to your salad along with salt, pepper, olives, lemon juice and fresh herbs.
- Peas: You can have a plethora of options to use peas in your food as that is a versatile ingredient having a huge plant-based protein. They can be a delectable addition to the spring pasta and guacamole recipe along with mushrooms, lemon and asparagus. Also, you can add pea protein powder in your oatmeal or smoothie to have a healthy breakfast or a light dinner.
- Tofu: Tofu is a product made from soy, which is a staple protein source. There has been some controversy about the consumption and safety of soy in your dietary schedule, but the research has shown that soy is healthy and safe. You can add some crispy baked tofu in your grain bowl, replace eggs in a scramble or prepare a peanut tofu lettuce to meet your plant protein needs.
- Nuts: When it comes to the nutrition powerhouses, nothing can replace the benefits of eating nuts in your diet. Walnuts, almonds, pistachios etc. are rich in energy minerals, protein, vitamins and healthy fats. they can be your on-the-go snacks to have in your breakfast or any part of the meals. You can add nuts to granola bowl, prepare a nut butter or add them in your smoothie bowls.
- Chia Seeds: Chia seeds are the most popular plant-based protein source, that is rich in heart-healthy Omega-3 fatty acids and fibre. You can add chia seeds in the pudding, smoothie or sprinkle them on the top of yogurt. Chia seeds are easily available at the vegan food brand store.
- Hemp Seeds: Hemp seeds are another source of protein, omega-3 fatty acids and heart-healthy fats just like chia seeds. They have a nutty flavour, you can sprinkle them over your yogurt or oatmeal to have an amazing taste. You can also add hemp seeds to baked goods such as cookies.
- Nutritional Yeast: Nutritional yeast holds various nutritional benefits as well as essential amino acids. As it has a cheesy and savoury flavour, you can add in different pasta dishes, sprinkle over the popcorn or prepare a plant-based Butternut Squash Risotto.
