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5 Best Vegan Protein Sources To Meet Your Nutritious Requirement (Part 1)

There are thousands of edible plants on earth that are all made of three macronutrients called carbs, fat, and protein. So don't worry that a vegetarian diet can't provide you as much protein as meat does. 

Tofu

The first product is definitely none other than tofu. It is cheap, easy to find, and incredibly high in protein. It has an 8-gram protein content per 100 grams. 

This ingredient is an excellent vegan protein source that may also be used as a meat substitute. Tofu is quite versatile, as it may be baked, stir-fried, or blended into soups to add creaminess and protein. For added vegan protein, some people even add tofu to protein shakes.

Lentils

Another great source of protein is lentils. Each cooked cup of lentils contains 18 grams of protein, 0.68 grams of fat, 36.1 grams of carbs, and 14.2 grams of fiber. They also provide a lot of slow-digesting carbs, and a single cup offers around half of your daily fiber needs.

Lentils are also high in manganese, folate, and iron. They're also high in antioxidants and other plant chemicals that promote wellness.

There are different types of lentils, such as red lentils, black lentils, brown lentils, and green lentils. They are a vegan protein source that is commonly used in Indian cuisine, but they also vary from fresh salads to hearty soups.

Chickpeas 

Chickpeas, often known as garbanzo beans, are high-protein legumes.

Chickpeas have about 15 grams of protein, 5.83 grams of fat, 40.4 grams of carbs, and 13.1 grams of fiber in a cooked cup. They're also high in complex carbohydrates, iron, fiber, phosphorus, folate,  manganese, potassium, and various other essential plant chemicals.

Furthermore, a diet rich in beans and other legumes has been shown in multiple studies to cut cholesterol, control blood sugar levels, lower blood pressure, and even reduce belly fat.

You can add chickpeas into your diet by cooking a delicious bowl of homemade chili or putting a dash of turmeric on roasted chickpeas for added health benefits.

Green Peas

Peas are surprisingly high in plant-based protein, despite their reputation as a side dish that goes well with carrots. A cooked cup of green peas can contain 9 grams of protein.

A serving of green peas also provides more than 25% of your daily vitamin A, C, K, fiber, folate, thiamine, and manganese needs. Green peas are also high in iron, magnesium, phosphorus, zinc, copper, and a number of B vitamins.

You can use this product in a variety of dishes, including pea and basil stuffed ravioli, Thai pea soup, and pea and avocado guacamole.

Spirulina

Spirulina powder has one of the highest protein contents per 100 grams, with 66.7 grams of vegan protein. Two tablespoons offer 8 grams of complete protein, as well as 22 percent of your daily iron and thiamin requirements and 42 percent of your daily copper requirements.

This ingredient also has considerable amounts of magnesium, potassium, riboflavin, manganese, and minor amounts of most other minerals, including important fatty acids.

Spirulina also contains phycocyanin, a natural pigment with potent antioxidant, anti-inflammatory, and anti-cancer effects. Furthermore, it improves blood sugar and cholesterol levels by strengthening the immune system and lowering blood pressure.

The above products are excellent sources of protein that every vegetarian should know. Finally, you can check out some of our plant-based recipes to make these nutritious ingredients into delicious dishes to make your veggie journey easier.

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