List of foods containing the most vegetable protein

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Protein is one of the essential nutrients, playing an important role in the body's main functions and at the same time helping to strengthen muscles. Protein is often found in meat, but if you are a vegetarian or vegan, you can completely supplement foods containing plant protein through vegetables and other foods.

1. Tofu, tempeh and feathered soybeans

Tofu, tempeh, and feathered soybeans are all soy-based foods. They are considered an extremely rich source of whole protein, while adding many other essential amino acids to the body.
Feather soybean is a bean with a sweet taste and mild grassy smell. These are immature soybeans, you should boil or steam them before eating. Typically, feathered soybeans can be eaten alone or served with salads and soups.
Tofu is produced by a process similar to making cheese. Meanwhile, Tempeh is made by cooking and fermenting a bit of mature soybeans before squeezing them into bite-sized chunks. Although tofu doesn't have a lot of flavor, they can easily absorb the flavors of other ingredients that are prepared with it. For Tempeh usually has a characteristic flavor of chestnut. Both of these soy food sources can be used flexibly in a variety of food recipes, such as ingredients for sandwiches or soups. In addition, Tofu, Tempeh and Soybean feathers contain significant amounts of calcium, iron and about 10 – 19 grams of protein per 100 grams each. And yet, hairy soybeans are also highly regarded by experts for the nutritional ingredients they provide, including vitamin K, folate, and fiber. In addition, adding Tempeh to your diet can help you get a good dose of B vitamins, probiotics, and other beneficial minerals like phosphorus and magnesium.

2. Lentils

In one cup of cooked lentils, equivalent to 240 ml will provide about 18 grams of protein, so it is considered one of the most protein-containing plants. You can use this nutritious bean to make a variety of dishes, such as salads, sauces, curries or soups.
Besides providing a great amount of plant protein, lentils are also rich in slow-digesting carbs. In 240ml of lentils will contain about 50% of your daily fiber needs. And yet, the fiber in this bean also has the ability to nourish the beneficial bacteria living in the body's intestinal tract, thereby improving a healthier digestive system.
Thanks to the important nutritional components, lentils are considered an extremely friendly food for your health. It is rich in manganese, folate, iron, potassium, antioxidants and several other essential plant compounds. Therefore, adding lentils to your daily meal can help you prevent or reduce the risk of diseases such as diabetes, overweight, obesity, heart disease and other dangerous cancers.

3. Chickpeas and other beans

In general, chickpeas and other legumes provide a large amount of vegetable protein, which is very useful for health.
About 240 ml of cooked chickpeas (one cup) contains about 15 grams of protein. In addition, it is also a great source of complex carbs, along with fiber, folate, iron, potassium, phosphorus, manganese and other plant compounds important for health.
A number of recent studies have shown that a diet rich in chickpeas and other legumes can help you effectively control blood sugar and reduce high cholesterol levels in the body. , reduce blood pressure and belly fat.
You can use cold or hot chickpeas, which is very flexible when making them with many different recipes. It can also be used as a supplement to dishes such as curries and stews.

4. Noodles (Seitan)

Noodles are usually made from gluten in wheat, this is a great source of protein for those following a vegetarian or vegan diet. It is often used to make imitation meat, because once cooked you can see the noodles have a meat-like texture and appearance.
Noodles are also known by names like “wheat gluten” or “wheat meat”. In 100 grams of instant noodles will provide about 25 grams of protein. Therefore, it has become the richest source of plant protein compared to other foods. In addition, semolina contains a significant amount of selenium, along with small amounts of calcium, iron and phosphorus.
You can prepare noodles by different methods, such as baking, pan-frying or combining with other foods. However, people who are sensitive to gluten or have Celiac disease should not use tapioca to avoid possible bad reactions.

5. Hemp seeds

This famous seed is related to the cannabis plant, hence the origin of the hemp seed is from the Cannabis Sativa plant. However, in hemp seeds only provide a negligible amount of the compound that produces the drug-like effects of marijuana, also known as THC.
In 28 grams of hemp seeds contain about 10 grams of protein, this amount is more than half that of flax seeds and chia seeds. Besides, it also provides many other important nutrients such as iron, magnesium, selenium, calcium, zinc, omega-3 and omega-6 fatty acids. Even, many research results have shown that the fats in hemp seeds also work to reduce inflammation, improve symptoms of menopause, PMS and a number of other skin problems. Therefore, you should increase the inclusion of these nuts in your diet, such as adding a little to a smoothie or using it as a salad dressing.

6. Chia seeds

Chia seeds are known to be low in calories but rich in fiber, as well as Omega-3 fatty acids that are very beneficial for heart health. In about 35 grams of chia seeds will provide about 13 grams of fiber and 6 grams of protein, so it is on the list of foods rich in plant protein.
On the other hand, this tiny seed contains a host of other important nutrients, such as calcium, selenium, iron, magnesium, antioxidants, omega-3 fatty acids and phytochemicals. other benefits.
Besides, chia seeds also have an impressive ability to absorb water, so they can become a gel-like substance, which is good for your digestive system. Therefore, you can add them to a variety of dishes, such as ingredients for pies, smoothies or puddings.

7. Protein-rich vegetables

Most vegetables, especially dark green vegetables, are ideal sources of protein for you. However, eating these vegetables alone is not enough to provide the entire daily amount of protein needed, so you should combine them with other protein-rich foods.
Here are some protein-rich vegetables that you can choose from, including:
Kale: Each cup of kale can provide about 2g of protein. Broccoli: One stalk of broccoli contains about 4g of protein. Mushrooms: 5 different types of mushrooms can provide about 3g of protein. 8. Soy milk You can use soy milk that has been fortified with vitamins and minerals to replace cow's milk. Because, in about a cup of soy milk, which corresponds to 240ml, not only provides up to 7g of protein but also other important vitamins, including vitamins D and B12. In addition, it is also a very calcium rich food.

9. Ezekiel Bread

This is considered a nutritious and rewarding alternative to traditional breads. Ezekiel bread is made from wheat, barley, millet, lentils and spelled. Therefore, bread lovers can choose them as a nutritious food for health.
In one slice of Ezekiel bread will provide about 4g of protein. The amount of protein can be increased if you bake them or serve with almond butter or peanuts.
10. Oats Oats are a very rich source of plant protein and can be flexibly added to any diet. In 120 ml of dry oats (1/2 cup) will contain about 4 grams of fiber and 6 grams of protein. In addition, it also provides a large amount of nutrients such as zinc, magnesium, folate and phosphorus.
Although oats are not a complete protein, they do contain a higher quality protein than other common grains, such as wheat and rice. You can completely use oats to make many different nutritious dishes, grind into a powder or bake.

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References: medicalnewstoday.com, healthline.com