2uandtrilogy.com

More and more people are becoming vegetarians or reducing their meat consumption.

This choice automatically implies limiting the intake of animal proteins.

To compensate for this lack, it is logically necessary to find in nature a new source of proteins, vegetable this time.

Wondering where to find new sources of plant protein?

Discover the 15 ingredients richest in vegetable protein that all vegetarians should know:

1. Spirulina

65 g of protein per 100 g

This magic seaweed is an excellent source of vegetable protein. It is twice as concentrated in vegetable proteins than soya: for 100 grams of spirulina, we obtain 65 g of protein. These exceptional qualities of protein and amino acids make it often a substitute for meat in developing countries.

2. soybeans

36 g of protein per 100 g

However, soy remains a very interesting source of vegetable protein. On 100 g of soybeans, there are 36 g of protein. At equal volume, it contains more iron and protein than beef, which makes it a very good alternative. It is also rich in essential fatty acids, an asset for thwarting cholesterol.

3. Hemp seeds

26 g of protein per 100 g

Less known than soybeans or even spirulina, hemp seeds have many nutritional benefits: they are rich in omega-3, vitamins A, D and E, and are a very good source of vegetable proteins. 26 g of protein per 100 g of hemp seeds, that's still a more than honorable score!

4. Pumpkin seeds

25 g of protein per 100 g

You don't know them yet? Soon you won't be able to do without it! Full of vegetable proteins (25 g per 100 g), pumpkin seeds are eaten grilled or plain, as an aperitif, in salads, pies or soups. They allow you to fill up with minerals (iron, zinc, copper, potassium calcium) and vitamins A, B1 and B2.

5. Peanut butter

25 g of protein per 100 g

Because it is very fatty and therefore high in calories, peanut butter does not get a good press. However, it is not all wrong since it provides 25g of protein per 100g! Zinc, phosphorus, vitamins B3 and of course vegetable proteins also compose it.

6. Azuki beans

25 g of protein per 100 g

As the name suggests, the Azuki bean is Japanese. Discreet in France, it deserves to be better known with regard to its interesting protein level: 25 g per 100 g. It is eaten mashed or served with lentils or chickpeas.

7. Fenugreek

23 g of protein per 100 g

A little less rich in protein than the other foods described, fenugreek is a delicious spice. Native to the Middle East, fenugreek goes well with other spices, stews, white meats ...

Better to consume it in powder, as the seeds are hard. On the other hand, they are rich in fiber and protein (23 g per 100 g), facilitate digestion and stimulate appetite.

8. Tempeh

20 g of protein per 100 g

Tempeh is better known in Asia than in our regions. Wrongly because it is a good source of vegetable protein. It is made with fermented soybeans. In Indonesia, where it is commonly eaten, it comes in the form of cheese. Its cousin is tofu, which provides 11.5 protein per 100g.

9. Nuts

20 g of protein per 100 g

Back to our latitudes with the walnut. Delicious, the walnut is an undeniable health asset, just like other nuts such as hazelnuts, almonds, pistachios ... It provides 20 g of protein per 100 g and also provides effective plant sterols to fight against bad cholesterol.

10. Chickpeas

19 g of protein per 100 g

It is the queen legume of the Mediterranean basin. We love chickpeas for their taste and high protein content (19 g per 100 g) but also for their fiber, magnesium and calcium intake. To be consumed without moderation in the form of salads, hummus ...

11. Chia seeds

17 g of protein per 100 g

It's the darling of women's magazines. Delicious in smoothies, chia seeds are often combined with detox cures. This Latin American seed is rich in protein (17 g per 100 g), antioxidants, fiber, potassium and omega-3.

To discover: The 10 Benefits of Chia Seeds That Nobody Knows.

12. Spelled

15 g of protein per 100 g

Spelled is a cereal, just like corn or rice. But unlike its cousins, it has a higher protein rate: 15 g per 100 g.

13. Quinoa

14 g of protein per 100 g

The quinoa seed also comes from the South American continent. Widely used in the Andean countries, quinoa is rich in vegetable proteins, amino acids, fibers, mineral salts and non-heme iron. Good to know, the quinoa seed does not contain gluten. It is therefore a great alternative to rice.

To discover : Tabbouleh with Quinoa: an Original and Gluten-Free Recipe!

14. Buckwheat

13 g of protein per 100 g

This ancient cereal is well known in Europe, Asia and the Far East. It is eaten like rice except that it is a good source of vegetable proteins (13 g per 100 g), manganese, magnesium and copper. Like quinoa, buckwheat does not contain gluten.

15. Oat bran

13 g of protein per 100 g

Last on our list, oat bran is nonetheless an interesting source of vegetable protein, but also fiber, magnesium, iron and zinc. Consumed in the form of milk, it also has slimming, anti-diabetes and anti-cholesterol properties.

Results

There you go, you now know the best sources of vegetable protein to replace animal protein :-)

Your turn...

What's your favorite ? Do you know any others? Do you have any recipes for us? Tell us everything in the comments. We can't wait to hear from you!

Do you like this trick ? Share it with your friends on Facebook.

Also to discover:

Lentil Soup, a Truly Cheap Gourmet Recipe.

Need Energy? 15 Healthy Snacks to Take Anywhere.