Today my team decided to order lunch, and as always being the only vegetarian in the team, all they could think to offer me was paneer (cottage cheese) dishes. Why? Because per them vegetarians don’t have many options. The story doesn’t end there I get teased on my options for proteins as well, almost every time the topic crops up. Apparently, if you don’t eat meat then you are assumed to be starved of protein. So like me if you are tired of hearing that without having animals served up on my plate, I cannot build muscle strength, have good skin or hair, my bones and training sessions can’t be powered up, tissues go unrepaired (in case you are wondering why, protein aids all that) then, read along to find out all vegan sources of various proteins. Next time you can outdo this outdated thinking and also spice up things for our palettes.
Lentils: My favorite, part of my everyday meals, easy to cook, yummy to taste and a whole lot of options available. They provide a double shot of goodness – proteins and fiber. Per 100gm you get 32% dietary fiber and 9gm of proteins. You may say not too high on protein quotient, but an average person requires 0.36gm/kg of their weight. This comes about to be 45-60gm for an average person. So not far off.
Seitan: Ok, so you are a super active person and require way more protein. Then for you try, seitan, no not the devil but a wheat gluten, also known as wheat meat. It packs 75gm/100 gm, which by the way is way more than any meat, which generally provides about 27gm of protein per 100. If that doesn’t impress you nothing will.
Hemp Seeds: Agreed it’s a tricky one, considering its infamous association with being used for intoxication. However, the seeds are fine to use as a snack, an accompaniment in your dough or smoothies. These provide 35gm of protein per 100. And we guarantee the only high you will get for trying them in small quantity is in your protein intake.
Soy: The well-known vegan haven. Also, it is a complete protein meaning it has all 9 amino acids required for dietary protein. You can choose between Soybeans, Soy milk, Tofu, Tempeh, Edamame beans all of which provide about 17gm of proteins.
Chickpeas: One of the easiest and delicious snack or accompaniment to many dishes, and gives you 19gm of protein. Also, it fulfills 34% of your Iron requirement and boosting your health quotient with vitamin B-6, magnesium, and calcium.
Spirulina: A re-found seaweed, which is considered to nurture good health in many ways. It packs 57gm/100. However, the recommended intake for it is to be limited at maximum 10gm. It’s also a great antioxidant, overflowing with iron and is muscle friendly.
Quinoa: The new superfood that is now a part of many culinary experiences, and found in health enthusiasts kitchens provides 13gm of protein.
Beans: Be it black beans, fava beans, green peas, they will give you about 8 to 9gm of protein. And need I tell you how good they are for health, and how easy they are on the tongue.
I end my list here, but this doesn’t mean the end of protein sources for us. There are way more than I can list here. This is just to give you an idea so the next time, you may enjoy the experience of being a vegan even more without feeling you are missing out on anything.