Without meat to eat, you can ensure that the body is nothing. For Vegans, however, it is important to have a look at your protein supply, since, in addition to meat, other animal sources, such as eggs or cheese are eliminated.
There are some plant foods that are particularly rich in protein and, therefore, on the diet of vegans, and should not be missing. Here are seven of them.
1. Lenses
If you put on a strictly plant-based diet, you should make sure to eat a lot of lentils. Per 100 grams they have, in fact, to nine grams of Protein. Whether in curries, salads or soups: lenses are much more versatile than you think. How would it be, for example, with a ?
In addition to protein, dietary fiber and put in lenses also. This will bring the digestion in swing and provide a long feeling of satiety.
2. Green cabbage
Not every flavor is a Fan of green cabbage. From the point of view of nutritional experts, green vegetables offer a number of opportunities to. It is not only low in calories, but contains chains of 4.3 grams of Protein per 100 grams.
Fresh green cabbage is also more than that: It contains folic acid, iron, vitamins and calcium.
There are many ways Kale to spice things up. Try it in a green juice, as a Veggie Burger or roast the leaves to make it tasty Grünkolchips.
3. Quinoa
Swap complex carbs against Quinoa if you need a protein boost. The grain contains an impressive 14.1 grams of protein per 100 grams. It is also a super source of iron and fiber.
The list of dishes you can do with Quinoa, it is long: You can enjoy it as a skillet dish, in a salad, and even as. For many Veggies and Vegans, Quinoa is regularly on the table.
4. Mushrooms
The earthy Fungus contains about 3.1 grams of protein per 100 grams. Another reason to eat more often times mushrooms: research has shown that you can make rich as meat.
The German favorite mushroom, the mushroom, provides many other health benefits: It contains potassium, vitamins B1 and B2 and Vitamin D. Also, anyone who pays attention to his line, has to do with the consumption of mushrooms’t worry: they consist of about 90 percent water and, therefore, have hardly any calories.
5. Pumpkin seeds
Per 100 grams of pumpkin seeds you eat, the take 19 grams of protein to you. In addition to many other valuable contents, such as B materials (and E vitamins) can supply you pumpkin seeds are also a lot of Magnesium, which is to appreciate your muscles particularly.
You can taste, for example, in the morning bowl of Porridge. Also, for salads, or casseroles, they are a delicious Topping.
6. Corn
The fibre-rich vegetable contains 3.27 grams of protein per 100 grams. Fresh Corn on the cob is the healthiest, but also from the tin, it provides sufficient proteins.
Particularly recommended for Maize in combination with beans, which increases the valency of the Protein. The higher the biological value, the more the body eigenenes protein can be formed from the dietary protein. A fiery Chili sin carne offers perfect for that – as well as a hearty salad with Corn and kidney beans.
7. Broccoli
This healthy source of fiber, potassium and Vitamin C is also full of protein. 100 grams of vegetables contain about 2.8 grams.
Broccoli is also seen on almost any low-calorie diet Plan. Also, because of its anti-cancer and cancer preventive effect, it is recommended broccoli very to. The FIT FOR FUN-recipe favorites with broccoli: broccoli cream soup with crispy chickpeas and broccoli-sweet potato-salad.
Judith Kerstgens
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*The post “Seven vegan sources of protein, belonging to the food plan” is published by FitForFun. Contact with the executives here.