Non-meat protein sources

Protein plays an extremely important role in our health, it contributes to building and maintaining muscles, organs, hormones, good for bones, cartilage and blood. People often add protein from chicken, lean beef or eggs and fish. However, this article will provide more information on non-meat protein sources, giving you more choices in your diet.

1. Cannellini beans (white kidney beans) are a source of plant protein

This is a white bean, shaped like a human kidney. White kidney beans are soft and creamy in taste. Half a cup of Cannellini beans contains about 10 grams of protein, which is equivalent to the amount of protein in a medium-sized chicken thigh. For more variety, you can add cannellini beans to soups or toast. White kidney beans can also be used to make bean salad. Besides, you should also try combining these beans with pasta or put them in a food processor along with herbs for a delicious bean dip.

2. Hemp seeds are non-meat protein

Hemp seeds have the scientific name of Cannabis sativa. Seeds are rich in nutrients and have the ability to reduce the risk of heart disease, treat skin disorders and are especially high in protein. Just 3 tablespoons is equivalent to 10 grams of protein. Hemp seed is the same species as the cannabis plant, it is oil obtained from the hemp plant. But they are not harmful, psychoactive plants like THC or CBD. You can find hemp seeds at most supermarkets or natural foods stores. Hemp seeds can be mixed into soups, salads, smoothies and granola (a nutritious cereal).

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3. Edamame (Japanese soybeans)

Edamame, also known as Japanese soybeans, originates from East Asia. Edamame has a nutty and sweet taste. Animal protein does not have fiber, but conversely plant protein does. Half a cup of edamame pods has 9 grams of protein and 4 grams of fiber. These Japanese soybeans also have both vitamins A and B. Plus phytochemicals known as isoflavones, which have thickening properties and have antioxidant and inflammatory effects. Edamame is a great snack or protein base for stir-fries.

4. Lentils (Lentils)

Lentils are a perennial plant, grown mainly in Western Asia. Although lentils are small in size, they are rich in nutrients. Lentils contain up to 35% protein and other nutrients such as iron and vitamin B1. Half a cup of cooked lentils has 9 grams of protein. Lentils are part of the legume and pea family, and lentils are also high in potassium, fiber, and folate. Lentils are cheap, easy to prepare and go well with pasta. Besides, you can use lentils as an ingredient in curries, salads or cereal bowls to enhance flavor and add protein.

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5. Plant protein source from amaranth (Amaranth)

This gluten-free grain is a complete protein with all 9 essential amino acids. One cup of cooked amaranth has 9 grams of protein, is mild in taste, nutritious, and has a texture similar to polenta (a cereal made from ground corn). Amaranth seeds can be used in both sweet and savory dishes. It is also incorporated in muffins and cereals.

6. Pumpkin seeds are high in protein

Pumpkin seeds are a kind of seeds that are quite familiar to everyone. Pumpkin seed oil has the effect of increasing metabolism, reducing stress and providing nutrition for cancer patients. Also known as pepitas, 1/4 cup of pumpkin seeds has 8 grams of protein and provides 42% of your daily magnesium requirement. You can add the seeds to a mix of nuts and dried fruit, granola, or salad. Besides, it can be eaten separately as a nutritious snack.

7. Peanut butter is high in protein

Peanut butter is where a lot of protein is. 2 tablespoons peanut butter provides up to 8 grams of protein and many other healthy fats. You can use it as a protein booster in stir-fries and oatmeal. Peanut butter with applesauce or smeared on sliced celery is also delicious.

8. Protein in black beans

Black beans are also known as turtle beans or frijoles negros. Each cup of black beans contains at least 8 grams of protein. In addition, it also has vitamin A, folate and calcium. Not only that, black beans also contain iron, potassium and magnesium that are beneficial to the body. Black beans are often combined with banh tet, cereals, vegetarian chili or stuffed with baked sweet potatoes.

9. Quinoa

Quinoa is a type of cereal Chenopodium quinoa. Quinoa comes in a variety of colors such as red, yellow, or white. When you combine 1 cup of dry quinoa with 2 cups of water (or vegetable broth for extra flavor), bring it to a boil and let it simmer for 15 minutes, you'll get a protein-packed treat. Besides, it can also be used in any salad you want, stew or soup. One cup of cooked quinoa has 8 grams of protein and more than 20% of the daily value for magnesium, phosphorus, manganese and folic acid.

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10. Plant protein source from sunflower seeds

Sunflower seeds are also one of the sources of plant protein. A quarter cup of sunflower seeds provides 7 grams of protein. You can buy shelled sunflower seeds and snack on them, or mix them with sugar and granola. You can also combine them with yogurt and salads. Sunflower seeds also contain unsaturated fats, copper and vitamin E.

11. Vegetable Protein in Green Beans

Chickpeas also known as garbanzo beans or chickpeas. Half a cup of chickpeas has about 7 grams of protein. They taste great with salads, curries, soups and pasta dishes. You can roast them for a snack or put them in a blender and process into hummus (a sauce originating from the Middle East and Arabia). Chickpea flour is also higher in protein than all-purpose flour. You can use it to make sandwiches or in crepes.

12. Greek Yogurt

Greek yogurt is made from fermented milk. It is added with some beneficial bacteria for health. Greek yogurt is filtered and pressed to remove liquid whey (the watery part of milk). Therefore, Greek yogurt is thick and contains a lot of protein. 6 ounces of yogurt has about 20 grams of protein and fewer carbs than traditional yogurt. You can use it in place of sour cream or drizzle over honey and fruit for extra sweetness.
Above are the foods that contribute to providing the necessary amount of natural protein for the body. Hope the article can help you have more choices to have a more reasonable and varied diet.

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Reference source: webmd.com

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