Are you a vegetarian or you are just simply trying to cut down on your animal-based protein consumption? Protein is a very important part of our diet and the task of finding a plant-based protein alternative is definitely a difficult job.
Check out below 10 foods that are plant-based and contain significant amounts of protein:
1. Guava
If you are a vegetarian, guava is one of the easiest way to get protein. 1 cup of Guava contains about 4.21g of Protein. Do you know guavas are one of the healthiest foods that you must include in your diet? Apart from 4 grams of protein, it also contains 9 grams of fiber, and more than 3 times the vitamin C of a large orange. It is a tropical fruit which is also rich in lycopene, and an important phytonutrient which is linked to a decreased risk of cancer, heart disease, and even hypertension.
2. Quinoa
½ Cup of cooked quinoa contains about 4g of Protein. Quinoa is not a grain, but it belongs to the same family of the leafy vegetables, like spinach. However, it looks like one and almost has similar uses. Quinoa is a rich source of fiber, vitamins, minerals, and above all protein. Quinoa is one of the most protein-rich whole Carbs that you can add to your daily diet as it provides all the essential amino acids.
3. Asparagus
This should be a delightful dish for a vegetarian person. 1 Cup of raw asparagus contains about 2.95g of Protein. Asparagus is extremely tasty, it also provides folic acid, and the very important B vitamin, vitamin C, iron and more than 2 grams of fiber.
4. Pasta
1 Cup of cooked pasta contains about 10g of Protein Pasta is quite popular for being rich in carbohydrates, which means that they are great for providing the muscles with the energy they need. However, many people forget that pasta is also a great source of protein, in fact, they are packed up with more protein than most grains.
5. Kale
1 cup raw kale contains about 2.87g of Protein. Kale is also called the queen of greens. It is a member of the cabbage family and is packed up with nutrients, and is also very low in calories. A single cup of cooked kale contains only 33 calories, and it’s also provides fiber, vitamin B6 & C and antioxidants, such as lutein, which helps to keep the eyes healthy.
6. Oats
1 cup cooked regular oats contains about 5.33g of Protein. Oats give a nutritional punch. It is a whole grain and is an excellent source of complex carbohydrates.
7. Baked Potato
1 large baked potato contains about 6.28g of Protein. Apart from that potatoes have much more to offer. A medium sized potato contains vitamin C and potassium. Don’t peel them, but eat the skins as well, as they give extra fiber and B vitamins.
8. Wheat Germ
2 Tbsp of wheat germ contains about 3.33g of Protein. So are you looking for the easy way to boost the protein in your diet, then look no further and try wheat germ. The most nutrient rich part of the wheat germ is the “germ”, it is packed with protein. Apart from protein, it is also a very good source of fiber, mineral, potassium, and B vitamins, like vitamin B6, folate & thiamine which is a very powerful antioxidant.
9. Chickpeas
½ cup of cooked chickpeas contains about 5.90g of Protein. They are also known as garbanzo bean, extremely affordable source of protein. They are also loaded with fiber, and help to reduce cholesterol levels and decreases the risk of coronary heart disease.
10. Pistachios
Heaven for a vegetarian! 1 ounce of pistachios contains about 6g of Protein. A very good source of fiber. Some people avoid eating nuts as they contain high fat and calorie counts. But frequent nut‐eaters have been seen to be thinner than those who don’t regularly eat nuts.
So now what do you think? I am sure now you will definitely worry about your protein intake, as all of these foods are good sources of protein. So add any of them into your diet and stay healthy.
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