Top 10 Foods High In Plant Based Proteins
For those on a vegan diet, getting quality protein is a little more complex than for those who eat meat, eggs or dairy. However, this is not mission impossible.
Here we show the top 10 of plant-based proteins as well as a variety of recipes to include in your daily diet.
1. Dried Spirulina
Spirulina is an algae high in protein. In its dried or dehydrated form the protein concentration is 58 grams per 100 grams .
This means that by taking just a spoonful, your will be adding 6 grams of protein to your diet. This can easily be incorporated it into a shake, breakfast yogurt, or even it into some bread dough before baking.
2. Textured soy
Textured soy or TVP is made by a process that allows the protein molecules to be separated and rejoined. This creates particles similar in texture to the meat.
At 53 grams of protein per 100 grams on average this is a heavyweight contender when it comes to plant based proteins.
It can also be used in a similarly way to minced meat. Try it stuffed in peppers, for example or in a bolognese sauce. It also goes nicely in tacos , stews and anywhere else you would otherwise use meat.
3. Soy flour
Another soybean derivative. In this case, after processing, it loses its water content which concentrates proteins. In total soybean flour has 39 grams of protein per 100 grams of food.
You can use this gluten-free flour just like any other flour to make breads or protein rich biscuits.
The soybeans can be used in the same way as you would lentils, chick peas or beans. Try them in salads, soups or the classic soy burger which is tasty and rich in protein.
For every 100 grams, soy offers 35 grams of proteins and fats which are essential for the body as well as fiber and quality micronutrients.
5. dried nori seaweed
Among the different algae that are out there, dried nori seaweed has one of the highest concentration of plant based proteins. Its protein content is 31 grams per 100 grams making it well worth adding to your diet, along with being a powerhouse of nutrients.
It, like spirulina algae, can be incorporated into a powder or a yogurt, or use it sprinkled on soups and breads.
6. Peanut butter
Did you know that peanut butter really is a great ally to the vegan or vegetarian seeking more protein?
Rich and nutritious, peanut butter is a food with lots valuable properties. It is an excellent source of potassium, zinc, vitamin E and omega 3.
Along with this, it contains 30 grams of protein per 100 grams and is incredibly versatile.
In vegan diets peanut butter is a great substitution for cream or butter. Use it on toast, or be a little more adventurous and incorporate it in dishes like ice cream, dressings, smoothies and nutritious dessert .
7. Wheat germ
Within every cereal there’s a small portion where most of the grain proteins are concentrated, this is the germ. And the wheat germ, in particular, is quite high in these concentrated proteins offering 29 grams of protein per 100 grams .
Use wheat germ to enrich a batter mix, in cookies or any dough of your choosing. It can also be used to bulk out a vegetable or pasta dish, giving it an additional protein boost.
Meet peanut butters father – the peanut. However, despite the widely held belife, peanuts are not actually nuts but legumes. They are also like soybeans oil-based with 28 grams of protein per 100 grams.
You can use them to make homemade peanut butter or just toasting them and eating them as a healthy snack between meals.
One of my favorite ways is to add peanuts to salad to give it a nice crunchy texture. Needless to say it also goes wonderfully in savory cooking such as in stir fries or in a spicy peanut sauce.
Just experiment to find the right peanut dish for you.
9. Dry Broad beans
Dried broad beans are a legume, when dried out have a greater concentration of proteins, reaching 23 grams per 100 grams .
With dry beans the skies are the limit. Try some in a nice vegetable broth, stews and even along side some roasted aubergines.
10. Black beans
Among the various legumes , black beans offers one of the highest protein contents after soy and peanuts, providing 25 grams of protein per 100 grams .
Black beans are also a good source of folate and fiber and a primary food in Central and South America.
With black beans you can do anything from a simple salad or soup to some vegetarian burritos. These also make nice vegan appetizers, cook till soft and blend with oil and garlic for a tasty dip.