A common con talked about a vegan diet is that it does not supply enough protein to our body. This is true to some extent, however a plant based protein diet is much healthier than a non vegetarian one. In order to include those proteins in our daily food, we need to pay attention to what we eat.
The right amount of protein differs from individual to individual depending upon their age, activity levels, current health status and muscle mass.
Let’s see how we can incorporate plant based proteins in the form of these 5 protein rich vegan foods –
#1 Hemp Seeds
A 1/4th cup serving of hemp seeds contains approximately 10 grams of plant based proteins. Now that is exceptional! Hemp seeds are also rich in vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
Here is a quick Hemp Seed Milk recipe:
- 2 cups water
- ¾ cup hulled hemp seeds
- Pinch of salt
Method: Blend all the above ingredients in a blender. Strain it if required and hemp nut milk is ready!
This superfood comes from the blue green algae family. It is 65-70 % complete protein and thus is one of the phenomenal green superfoods. You can add spirulina powder in your smoothies. If you are put off by slightly savory sea vegetable flavor, you can opt for the tablets instead. You can add spirulina in your healthy avocado guacamole too and enhance its nutrition manyfold!
One cup of quinoa contains approximately 8 grams of proteins. Quinoa is a highly versatile pantry element and contains the nine essential amino acids. You can make a quick quinoa porridge to satiate your stomach and taste buds. Heat a saucepan over medium heat. Add quinoa, season with cinnamon and cook until toasted, stirring frequently, about 3 minutes. Add water, vanilla, almond milk, honey and sea salt. Bring to a boil, then reduce heat and cook until porridge is thick and grains are tender, about 25 minutes.
Buckwheat contains 6 grams of proteins in a one cup serving. It is gluten free too hence another reason to add it in our diet. It has a sweet nutty flavor and can be included in our diet in the form of pancakes. Buckwheat beet risotto is an exotic and yet a very simple dish to try. You can get the recipe here.
#5 Amaranth Grains
One cup serving of amaranth has 9 grams of proteins. Amaranth has a vital role in our fasting Indian recipes. No wonder as it has such high protein content, is easy to digest and is extremely rich in bone building vitamins. It is naturally gluten free and tastes very similar to buckwheat. You can use amaranth in porridges, pancakes or a variety of Indian recipes.
This list of plant based proteins is enough to start your vegan diet. No more protein deficiency even if you are a vegan. Which is your favorite plant based protein rich food? Tell us in comments below.