10 main vegetable sources of protein: they contain no less protein than meat

When we hear the word "protein", we usually immediately start thinking about chicken breast or eggs. Yes, these products are really rich in this nutrient, but you can get it not only from animal, but also from plant sources.

And since protein is one of the vital "building materials" for our body, it is worth knowing where it can be found. Especially if you decide to switch to a vegetarian or vegan diet.

So, here are the top 10 most protein-rich foods of plant origin.

Peanuts are rich in protein, full of healthy fats and can improve heart health. It contains about 20.5 g of protein per ½ cup. Peanut paste also has a lot of protein (8 g per tablespoon), which makes sandwiches with it a healthy and full-fledged protein snack.

Almonds contain 16.5 g of protein per ½ cup. These nuts also boast a large supply of vitamin E, which is useful for the health of the skin and eyes.

Soy products are one of the richest sources of protein in a plant-based diet. The protein content depends on how soy is prepared:

By the way, the harder the tofu, the more protein it contains. It acquires the taste of the dish in which it is prepared, so it can be a universal addition to food.

People can use it as a meat substitute in their favorite sandwich or soup. By the way, these soy products also contain high levels of calcium and iron, which makes them useful substitutes for dairy products.

Red or green lentils contain a lot of protein, fiber and key nutrients, including iron and potassium. In boiled lentils, approximately 8.84 g of protein per ½ cup. It can be added to stews, curries, salads or rice to give the dish an additional portion of protein.

Spirulina is a blue or green algae that contains about 8 g of protein per two tablespoons. They are also rich in nutrients such as iron, B vitamins and manganese. Spirulina is available in online stores in the form of a powder or supplement.

It can be added to water, smoothies or fruit juices. In addition, it is sprinkled on salads or snacks to increase the protein content in the finished dish.

Quinoa is a grain with a high protein content. Cooked quinoa contains 8 g of protein per serving. It is also rich in other nutrients, including magnesium, iron, fiber and manganese.

This cereal can replace any side dish for you, it is similar to rice, but much more useful. Quinoa is also added to vegetable salads, it gives them a nutty piquancy.

Chia seeds, similar to poppy seeds, are full-fledged sources of protein, they can be sprinkled on your morning porridge, milkshake, yogurt or pudding.

Cooked chickpeas (aka Turkish peas) are rich in protein and contain about 7.25 g per ½ cup. Chickpeas can be eaten hot or cold, and it is universal — make sure of this by finding a huge number of recipes with this ingredient on the Internet.

Peas can, for example, be added to stews and curries, or seasoned with paprika and fried in the oven. And it is also easy to make hummus (chickpea paste with spices) from it, with which you can make sandwiches. Hummus can be used as a healthy, protein-rich alternative to butter.

A large baked potato offers 8 grams of protein per serving. Tubers are also rich in other nutrients, such as potassium and vitamin C.

Separately, rice and beans are incomplete sources of protein. However, by combining them together, you get 7 g of protein per cup.

Make yourself a stew of baked vegetables (or salad), and next to it put a spoonful of unprocessed brown rice and a couple of spoons of beans on a plate (white beans are especially useful). Bon Appetit!