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Nine Vegetarian Foods With More Protein Than Meat

22 mayo, 2021

Proteins are a fundamental nutrient in our body and the food that we all know contains it is meat, in average amounts of about 20 to 25 grams per 100 grams. However, if you eat a vegetarian or vegan diet, protein is a critical nutrient that we must not neglect. Therefore, we show you Nine Vegetarian Foods With More Protein Than Meat.

Textured soybeans

Textured soybeans

The textured soybeans It can be used as a replacement for meat to make different preparations using particles of different calibers: fine, similar to minced meat, or thicker, similar in size to a meatball.

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Has more than 50% protein And it can be included in a vegetarian Bolognese sauce, in some stuffed potatoes, in a vegan bourguignon with mushrooms and textured soy or, in 100% vegetable-based stuffed peppers or tacos.

Dried spirulina

Spirulina

Some algae such as spirulina are good sources of vegetable protein, and even more so when its watery part disappears and we are left with its dried version.

In this case we find more than 60% protein, an amount not less if we take into account that with a couple of tablespoons we can obtain the proportion of proteins in the meat.

With dried spirulina algae We can make a simple smoothie to a soup or add it to a bowl of vegetable milk or yogurt for breakfast.

Peanuts

Peanuts 1850 809 1280 1

The peanuts They are a legume that we usually consume as nuts and that are a good source of vegetable protein.

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They offer fiber and more than 30 grams of protein per 100 grams. With them we can create a tasty snack to consume between meals if we simply toast them and season them, or we can add them to a salad, to a sauté or to some cookies as if they were nuts.

Black beans

Black beans

Black beans are one of the legumes with the highest protein content, reaching the 25 grams per 100 grams of this nutrient.

We can use black beans in various dishes: from a salad to burritos, hummus, snacks as a snack or aperitif, a wrap or a satiating spoon dish.

Soy

Soybeans

The soy as such, its grains harvested just as we obtain beans, lentils or chickpeas, can also be used for various preparations: from a salad to hamburgers or stews as if they were any other legume.

Together with peanuts, they are the only legumes with more than 30% protein and in this case, it reaches 35 grams per 100 grams. In addition, it is also a source of quality fats for the body.

Peanut butter

Peanut butter

The peanut butter, derived from peanuts, is another good way to add protein to your vegan or vegetarian diet, and is also a source of healthy unsaturated fats for the body.

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This ingredient offers more than 30% protein and we can use it as a replacement for traditional butter of animal origin to spread on toast or, as an ingredient in ice cream, some noodles with tofu, a dressing for a stir fry, or a nutritious smoothie.

Wheat germ

Germ wheat

Wheat germ is part of a whole grain and is an excellent source of plant protein. Thus, it contributes 29 grams of this nutrient per 100 grams and it is also a good way to incorporate iron into the vegetarian diet.

We can use wheat germ just as if they were oatmeal flakes to incorporate into our breakfast or cookies, and also, to enrich whole wheat flour or others when making doughs and even to batter instead of breadcrumbs.

Dried nori seaweed

Noridesecada

As with spirulina algae, the dried nori seaweed concentrates all its nutrients being one of those that predominates inside the protein.

Provides an average of 30% of this nutrient and we can create with it some tasty pancakes as well as a bread with dehydrated seaweed inside.

Soybean flour

Soybean flour

Soy and its derivatives are a great option in vegetarian diets, but to obtain proteins in addition to textured soybeans and soybeans in grains as such, we can go to the Soybean flour.

This ingredient concentrates more than 40% protein and it is also a good source of fat and fiber. We can use it to make breads, cookies or various doughs to replace or with other flours.

These are nine foods with more protein than meat and suitable for a vegan or vegetarian diet in which it seeks to obtain all the nutrients that the body needs.

Image | Pixabay, iStock, Wikimedia Commons and Directo al Paladar.