We regularly hear that we need to diversify our diet, reduce our meat consumption and increase the share of vegetable proteins. But where to find these proteins? Which foods contain the most and how to eat them? Let's take a look at the 15 foods richest in plant proteins.
Spirulina
This super-algae is therichest vegetable protein food with 65 grams of protein per 100 grams. Easy to digest, it is said to be complete because it contains all eight essential amino acids, making it a quality protein.
In powder form, it can be mixed with many cold drinks such as water, fruit or vegetable juices, animal or vegetable milks, smoothies, ... Just add a teaspoon and stir.
If the pronounced taste of spirulina bothers you, you can also consume it in tablet form. One to three tablets before or during meals with a large glass of water and you're done!
Soybeans
With 36 grams of protein per 100 grams, soy is a very interesting food for vegetarians.
It also has an advantage in terms of lipids because it contains mono and polyunsaturated fatty acids, including the famous omega 6, which helps fight cholesterol, and especially a low amount of saturated fatty acid.
Soybeansare also rich iniron, zinc and calcium.
However, you should know that it remains a very controversial food and is not recommended for some people.
Soy yogurt: a good plant-based alternative?
Soybeans can be consumed in different forms: as seeds that are soaked and then cooked in water for about fifteen minutes; as soy "milk" or "juice" that is drunk as is or prepared in smoothies. Soy milk also has derivatives such as yogurt or cream desserts; in the form of tofu, which can be prepared in a variety of ways, marinated or not, in your savory (firm tofu) or sweet (silken tofu) recipes; or fermented, such as soy sauce, tempeh, miso, or fermented black beans.
Hemp seeds
Hemp seeds are part of the super food family thanks to their many virtues. Rich in protein (30%) of good quality (hemp seeds contain all essential amino acids as well as trypsin, an enzyme that makes the body digest its proteins well), omega 3, vitamins A, D and E.
Hemp seeds, with their little taste of hazelnut and their crackiness, can be eaten in salads, on a piece of baked fish, or, ground into a powder, in soups, pestos, or crepes.
Peanuts
In addition to their high protein content (36 grams per 100 grams), peanuts are a source of good fat. Indeed, they contain mono and polyunsaturated fatty acids, essential to cardiovascular health , phytosterols. Peanuts also have the advantage of being rich in nutrients such as zinc, copper, manganese, potassium, iron, selenium and calcium as well as vitamins and fiber. There are several ways to eat them: whole (preferably unsalted) in salads, vegetables or in desserts, or in the form of peanut butter in various savory or sweet recipes (watch the amount of sugar!).
Squash seeds
Squash seeds, from the cucurbit family, are full of health benefits: they contain a good amount of protein (25%), but also vitamins, minerals, antioxidants and fiber.
They can be eaten as they are or roasted in a pan or in the oven. They can be used with many preparations, bringing a little more to your salads, breads, roasted vegetables, cakes, muesli, ...
Fenugreek
This little-known food from the legume family, native to India and North Africa, is widely used in Ayurvedic cooking. Very rich in fiber, it stimulates appetite and digestion and helps to fight against diabetes thanks to its action on blood sugar and its protein content(23%), makes it interesting in vegetarian diets. Its grains are consumed whole, crushed or sprouted, or in the form of food supplement capsules. They can also be brewed for a few minutes in hot water to make an anti-inflammatory tea.
Beware that fenugreek is discouraged in pregnant women for its ability to stimulate the uterus.
The almonds
The almonds are among therichest oilseeds in protein (22%), making them an ideal snack due to their satiating side. They also contain good fats, useful in the prevention of cardiovascular diseases. The presence of magnesium gives them a relaxing action at themuscular level, allows a good functioning of the immune system as well as a good transmission of nerve impulses.
They can be eaten as is or mixed into different recipes for dishes or desserts.
Azuki bean
Less well known than other bean varieties, the azuki bean, native to Japan, contains 25% protein, is rich in B vitamins, minerals and fiber.
To eat them, let them soak overnight in cold water. This will reduce cooking time. Then bring them to a boil, once, and then a second time, leaving them to cook on low heat for about 1 hour. This will make them tastier and more digestible. It is mainly present in Japanese cuisine in a sweet version, but it can also be prepared in a savory version, especially in combination with rice.
You will find Here are two recipes!
Chia seeds
Chia seeds are rich in proteins (20%), but not only that. They contain fiber, which helps transit, antioxidants, vitamins and minerals. They help prevent cardiovascular diseases, certain cancers and type 2 diabetes. They are consumed dried or soaked. You can soak them overnight in plant milk, blend them into your smoothies, or add them to your bread and cookie recipes.
Chickpea
Chickpea is rich in plant protein(19%), vitamins, minerals and fiber. It is energetic and diuretic and increases bifidobacteria in the gut. They can be bought dry or canned and can be used in your salads, soups or vegetarian burgers. They can also be eaten grilled and spiced as an aperitif or in the form of hummus with grissini or raw vegetables.
Spelt
Little spelt is a hardy cereal with high nutritional value, among other things thanks to its content of quality proteins (15%) and its low gluten content, which makes it more digestible. The small spelt also contains a lot of minerals. Prefer the small spelt of Haute-Provence, which can be found in organic stores in the form of grains, flour, flakes or pasta. You can make bread with it, alone or mixed with other cereals, or use it to replace conventional flour in your recipes. Its grains can be cooked like rice and used in salads, as a side dish or in soup.
Quinoa
Quinoa, still little known until a few years ago, is a remarkable pseudo-cereal due to its complete nutrient content. It contains 14% so-called complete protein because it contains all the essential amino acids. Therefore, it should not be combined with a legume. Quinoa is gluten-free, which is important if you have celiac disease or to keep your bowels "serene," and is high in fiber. It is important to rinse it well before cooking to remove the saponin which can hinder the assimilation of nutrients. Quinoa Can be eaten cooked, with vegetables, in a salad, in cake recipes or sweetened and baked like a vegetable milk rice.
Buckwheat
Buckwheat is a nourishing, energetic and restorative pseudo-cereal. Thanks to its moderate glycemic index, it helps regulate blood sugar, antioxidant, it prevents the risk of certain cancers, gluten-free, it is easily digested.Buckwheat contains 3% protein and can be used in many ways in the diet: pancakes made with its flour are delicious and can be eaten both salty and sweet, its cooked grains go well with a good number of vegetables and its raw grains, infused in water for about ten minutes make it a detox drink.
The nuts
In addition to their protein content (15 grams per 100 grams), walnuts help lower bad cholesterol, thanks to the presence e plant sterols and omega 3, thus preventing certain cardiovascular diseases. Walnuts also have a high rassimilating power and contain a good number of vitamins and minerals. It is preferable to choose them Organic and not shelled and to consume them as they are, the cooking making them lose the effects of omega 3.
The lenses
Although they contain little protein (only 9%), lentils are used in many vegetarian recipes. They have the advantage of having a low glycemic index, which makes them a particularly good food for people with diabetes or wishing to manage weight. They are also rich in fiber, vitamins and minerals and very low in fat. Lentils can be eaten cooked, in salads, as burgers or as a side dish in hot dishes, or you can sprout them for an incredible source of vitality. They also exist in the form of flour, used to lengthen sauces or in savoury pastry recipes.
As you can see, there aremany foods that allow you to replace animal protein in your diet. With certain exceptions such as quinoa, soy and spirulina, it is important to combine them in order to obtain the8 essential amino acids and avoid deficiencies.