VEGETABLE PROTEIN SOURCES

Let’s rediscover the supreme sources of protein from plants to augment the protein intake among vegetarians and vegans.

It is a myth that a plant-based diet is not a good source of protein. In general, it is considered as an incomplete protein but this fact is valid only for some sources like cereals and legumes. There are certain protein sources which are highly rich in protein and proffer all the nine essential amino acids such as quinoa. Other rich sources of protein are soybean and its byproducts (tempeh, tofu, soy milk), kidney bean, chia seeds, pumpkin seeds, flaxseeds, etc.

Most of the time vegetarians or vegans face a problem in achieving their protein requirement. They are often prone to protein deficiency but by consuming various combinations of plant-based foods this deficiency can be reversed. Apart from protein, they also provide other essential compounds including minerals, vitamins and phytochemicals. In this article, you will get to know about the protein-rich foods from plant sources.

Table Below Shows High Protein Food Groups:

Some Other Protein Sources:

Seitan: It is mock meat prepared from wheat protein (Gluten). When cooked its appearance and texture feels similar to that of meat.

Protein Content : 25g/100g

Tofu, Tempeh and Edamame: These are originally made from soybean. They are all a complete source of protein.

Protein Content- 10-19g/ 100g

Nutritional Yeast: The Inactivated strain of yeast, Saccharomyces cerevisiae. It imparts dairy-free cheesy flavour to dishes.

Protein Content : 14g/ 28g

Spirulina: It is a blue-green algae which contains protein in high amounts.

Protein Content : 8g/30ml (2 tablespoon).

REFERENCES

http://www.indiaenvironmentportal.org.in/files/file/IFCT%202017%20Book.pdf

NutritionDaily

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