In the world of nutrients, Protein is one of the most important and is also hailed as the king of the nutrients. While as we all know that meat is the most common source of Protein, but we should not ignore the fact that, there are also tons of plant based protein options which will not only provide you with essential and adequate amount of amino acids that your body needs but will also be a treasure full of vitamins, minerals, and fiber. Plant based diet is not only a culinary choice; but it is a way towards a holistic nourishment.
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So now let’s just dive into a magical world where we will explore the top 7 plant based proteins, and trust me each one of them is not just tasty but also a bundle of goodness which will make your body happy from inside.
- Quinoa – Quinoa is a pack of nutritional values and is known as a complete protein as it contains all of the nine amino acids that are essential to our body. It is an ancient grain and is very versatile, this can be used as an excellent substitute for rice and pasta, it usually adds a nutty and chewy texture to your meals which is quite refreshing and earthy. You can try making quinoa as a salad with many colorful vegetables which compliment it well like you can mix it with chickpeas, lemon, cucumber, tomato, and carrots for a fresh meal. The possibilities of combining quinoa are endless, you make from quinoa blows to stuffed bell peppers with it. One more speciality with quinoa is that it is gluten free and is an excellent option for those who are gluten sensitive.
- LENTILS- Lentils is an excellent source of protein that won’t even break your bank balance as it is also very budget friendly. They give you the benefit of 18% of protein per serving which is a great source of protein. They are also a great source of fiber, which provides you with more than half of your fiber intake which is recommended by the professionals in a single cup of around 198 grams. This fiber helps in maintaining a healthy gut. Lentils are also said to reduce your chance of getting a heart attack, diabetes, excess body weight, and certain types of cancer. Lentils are the best friend of the ones who are very busy to cook as they cook up relatively quickly, making it an ideal dish for last minute food prep. You can make a nice lentil soup with tomatoes, carrots,and spinach which is not only very easy to make but also provides you with that comforting and nourishing experience. In India lentils are the most common and compulsory dish in every meal in the forum of dal.
- CHICKPEAS- Chickpeas, also very well known as garbanzo beans, are a pack of protein. They have been grown and eaten in middle eastern countries for thousands of years. They have a very nutty taste and grainy texture to it and can be paired with many other grains and ingredients. They are not only rich in protein but also help in boosting the level of manganese, folate and dietary fiber in your body. 1 cup serving of chickpeas provides about 14.5 grams of protein which can be compared with the protein content similar to other beans like black beans. Many studies say that the quality of protein which is found in the chickpeas is way better than what can be found in other types of legumes. And this is because it contains all the essential amino acids which are required by the body. You can roast them with all the spices of your choice and can make a crunchy and tasty snack or you can also blend it into a creamy hummus for an amazing spread. If you want to eat something fuller then you can always try making a chickpea curry and can enjoy it with any type of indian bread.
- TOFU- Tofu is mostly like paneer but vegan. It is made up of condensed soy milk which people press into blocks. It is very high in protein and contains all the essential amino acids required by our body. It is like a blank canvas in the world of culinary as it easily absorbs all the flavors with which it is combined. It is very much versatile as an ingredient and suitable for both savory and sweet recipes. Every serving of protein contains 17 grams of protein. The easiest and delightful way to enjoy tofu is stir-frying in a pan with colorful veggies in soy and ginger sauce. Believe me this dish is very tasty and even the kids can enjoy having it very much. You can pair this with schezwan fried rice and viola, no hassle. This amazing dish is ready for weekend get-togethers and is also rich in protein, nutrients and is also fingerlicking delicious.
- EDAMAME- They are vibrant green pods of young soybean that are an amazing appetizer, they are nutritional powerhouse. Packed with protein, vitamins and antioxidants, they are little green gems which offer a larger range of health benefits. A cup of 160 grams of cooked edamame can provide you with 18.4 grams of protein. This can be prepared with a pinch of salt and can be added to soups, stews, salads and noodle dishes which can also be simply eaten as a snack by just steaming them and seasoning with salt and black pepper.
- CHIA SEEDS- Although so small in size they are a pack of nutrients. They are a native to america where this used to be a staple food of the aztecs and mayans. But nowadays they have gained a lot of popularity world wide and are known as a superfood. They have a gel-like consistency when mixed with liquid and can be used in making chia pudding. It is a fantastic source of plant based protein as they provide all nine essential amino acids which makes them a complete protein source.
- SEITAN- Also known as wheat meat, it is a protein packed food made with gluten, that is the protein found in wheat. It has a texture which is very similar to meat and has become a popular choice for those who are looking for a plant based alternative with a satisfying chewy texture to it. Seitan also contains all the necessary amino acids, contributing in the growth of muscle and over all body. Due to its bland taste seitan absorbs the flavors in a very good way. It blends with all the spices and sauces with which it is cooked. It makes a wide range of dishes from kebabs, curries, sandwiches and stir-fries.
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