Meat has the advantage of providing us with a number of essential proteins for the proper functioning of our body. If we want to do without it or limit its consumption, it will be necessary to find protein in other foods.
If you do not want to eat meat, you will surely need to review your diet. Indeed, some foods contain vegetable proteins that can effectively replace animal protein, but you must ensure that you provide enough to your body. Most of these foods are uncommon in our daily diet. But do not worry: they promise you a range of new flavors that you will soon not be able to do without!
Also, note that to give your body all the essential amino acids it needs to function well, you will often need to combine several vegetable proteins. Indeed, most foods rich in vegetable protein do not contain enough amino acids to meet our daily needs.
So, in which foods do we find vegetable proteins in large quantities? You will find a lot in the seeds, but that's not all!
Here are 12 foods rich in vegetable protein (and filled with other benefits!), Ranked in ascending order.
1. Quinoa: contains 14g of protein per 100g
Quinoa has the advantage of containing all the essential amino acids, so it must not be combined with another food to be able to replace animal proteins perfectly. It is very popular with vegetarians, but also people intolerant to gluten because it does not contain any. In addition, quinoa is rich in fiber and iron.
2. Nuts: contains 15g of protein per 100g
In addition to protein, nuts are rich in vitamins B and E, magnesium, calcium and iron. They also contain a large amount of omega 3, these fatty acids that help, among other things, regulate our blood pressure.
Do not hesitate to eat a small handful in the morning or in the afternoon, for example.
3. Chia seeds: contains 17g of protein per 100g
If you are looking to lose weight, chia seeds will surely be familiar to you: they help to regulate the appetite by increasing quickly our feeling of satiety.
Native to Central America, they are also rich in fiber, antioxidants, omega 3, magnesium and calcium.
You can simply sprinkle a handful on a yoghurt, a salad or a dish of vegetables.
4. Chickpeas: contains 19g of protein for 100g
Chickpeas are often very popular with vegetarians. And for good reason, they are among the legumes that contain the most vegetable protein. They are also rich in magnesium, calcium and fiber.
Chickpeas help to lower blood pressure, reduce bad cholesterol and improve gut health.
5. Pumpkin seeds: contains 19g of protein per 100g
They do not just contain proteins. They are also rich in vitamins A and B, antioxidants, minerals (such as iron, magnesium, potassium and calcium) and dietary fiber. Thus, among other benefits, they can help boost the immune system or fight against fatigue.
6. Red beans: contains 20g of protein for 100g
Also known as Azuki beans, red beans are native to Japan. They are also rich in antioxidants, fiber and iron, and are easy to digest.
You can eat them cooked or mashed. Not containing all the essential amino acids, they will have to be combined with other foods to have the right nutritional contributions. As such, they combine very well with rice and corn. What if you made a dish of Mexican rice?
7. Almonds: contains 21g of protein per 100g
Almonds are one of the most protein-rich dried fruits. But, besides proteins, they are also very rich in magnesium and thus promote the proper functioning of the immune system while relaxing our muscles.
They can be consumed in the form of mashed potatoes to enhance a dish, but can also serve as a snack during the afternoon.
8. Fenugreek seeds: contains 23g of protein per 100g
Fenugreek is native to the Middle East and is widely consumed in northern Africa and India. Rich in fiber, fenugreek seeds help stimulate the appetite while being particularly easy to digest.
The taste of fenugreek is rather strong and contains notes both bitter and sweet. In cooking, fenugreek seeds are therefore generally used as a spice, either in their whole form or in powder, but you can also eat them cooked in water.
Be careful, if you are allergic to peanuts, you will not be able to eat these seeds either.
9. Peanuts: contains 26g of protein per 100g
Peanuts are avoided by many for the fat they contain. However, that does not mean that they are bad for your health! Contrary to what we think, they are mainly made of good fat, which will only good for your health. Prefer them anyway not just grilled and unsalted to be able to derive all their benefits.
Note that peanut butter, although more caloric, contains the same level of protein.
Whether in their natural form or in the form of peanut butter, they are particularly rich in zinc, iron and B vitamins.
10. Hemp seeds: contains 26g of protein per 100g
Hemp seeds come from the hemp plant, which is part of the same species as cannabis. But they do not cause the same effects!
In addition to containing a large amount of vegetable protein, they contain all the essential amino acids. However, you will need to combine them with other sources of vegetable protein because some amino acids are too weakly present in hemp seeds.
Do not hesitate to consume a lot, because they are full of health benefits.
11. Soy: contains 36g of protein per 100g
Soy is well known to vegetarians. It must be said that in addition to containing a lot of proteins, it contains all the essential amino acids. In this sense, it can effectively replace animal proteins. Soybean contains even more protein and iron than beef!
Note that the soy protein content differs depending on the form it takes. While soybeans contain about 36g per 100g, soy flour can increase up to 45g protein per 100g. Soymilk, on the other hand, contains only about 4g.
12. Spirulina: contains 65g of protein per 100g
Spirulina is a small seaweed whose origins are sometimes blurred. And for good reason, it has existed for several billion years and is even among the first forms of life on Earth.
Spirulina is the food containing the highest level of vegetable protein, by far: it contains almost twice as much as soy! But that's not all: it also has the advantage of containing all the essential amino acids. All this makes spirulina a very good alternative to meat.
It exists in different forms. You can find it in tablets or capsules, but also in powder or flakes for use in cooking.
Have you already incorporated all these foods into your diet? Let us know in the comments down below!