We vegans have it really hard when it comes to food. The world has most of its focus inventing dishes just for non-vegans. So this article is just about protein rich vegan foods to keep us healthy and running all day. We have shared 10 great foods that are full of health benefits.
1. Green Peas
A cup of green peas contains about 8g of protein making them one of the most protein rich vegan foods. They’re also a great source of Vitamin B1, B2, B6, C and K, Manganese, Zinc, Iron, Niacin, Potassium, Dietary Fiber, and many more nutrients.
Green peas can be a part of many delights, a few personal favorite include
- Tomato and Pea Pasta,
- Green Vegetable Soup,
- Green Pea Coconut Curry and many more.
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2. Tofu
Tofu is another one of protein rich vegan foods that contain 20g of protein per cup and all essential amino acids. It is a vegan curd made from the coagulation of protein obtained from soymilk. It looks like tiny cheese squares and even has the same texture, but it doesn’t taste like cheese at all.
Packed with iron, calcium, manganese, selenium, Vitamin B1, copper and zinc it is beneficial to your health. Tofu strengthens your bones, prevents anemia and cancer, helps cure gout and improves your body’s metabolic rate. You can add tofu to your favorite dishes like:
- Vegan Tofu Salad,
- Tofu Chilli, Tofu Veggie Rice and more.
3. Pumpkin Seeds
Another one of nutritious and protein rich vegan foods include the pumpkin seeds. A cup of pumpkin seeds contains about 12g of protein. Rich in magnesium, dietary fiber, and antioxidants pumpkin seeds are known to reduce cancer risk, increase bladder health, lower glucose levels and make your heart healthier.
You can use your creative imagination to add it to any of your favorite dishes for added health benefits and a protein boost. Some of the dishes that incorporate the rich nutrition of pumpkin seeds are;
- Pumpkin Seed Pesto Stuffed Mushrooms,
- Chocolate-Pumpkin Seed Butter Cookies.
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4. Spinach
Spinach is not just rich in iron, it also includes vitamin A, B2, C, K, magnesium, and folate. It is, after all, Popeye’s favorite protein rich vegan food. It also contains a high amount of carotenoids and calcium. Spinach contains 5.4g of protein per cup.
It must be a vital part of your diet since all of its nutrients make it healthy for your immune system, nerve function, heart, and muscles. You can enjoy its nutritious benefits in your diet. Some of the yummy vegan dishes containing Spinach are;
- Brown Rice with White Beans and Spinach,
- Spinach-Broccoli and Tomato Scrambled Tofu,
- Lentils with Spinach and Dried Tomatoes.
5. Broccoli
A cup of Broccoli contains 4g of protein, is extremely rich in Vitamin C, A, E, B6, K, and many other nutrients. It is known to be a superfood that contains antioxidants to fight cancer while Vitamin C helps in iron absorption.
Here you can see many more health benefits of broccoli. You can enjoy its delicious protein rich vegan foods in many recipes such as:
- Mac and Cheese with Broccoli,
- Broccoli Soup,
- Broccoli Balls,
- Rice with Broccoli and Mushrooms and a lot more.
You can eat this cute little vegetable either raw or steamed with a spritz of fresh lemon juice.
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6. Green Beans
10 Green beans provide you with 1g of protein. They make delicious and protein rich vegan foods. It is a rich source of Vitamin A and C, Calcium, Dietary Fiber, Iron, Potassium and Magnesium.
If you’re planning to lose weight, they can be a good addition to your diet as they give you a pleasant feeling of being full. You can eat them in a:
- Green Bean Casserole,
- Green Bean Curry,
- Tomato Saute of Green Bean,
- Or simply steam them combined with other vegetables and layer it with lemon juice for a tasty meal.
7. Almonds
If you’ve seen the pop-star, Ariana Grande’s dramatic body transformation through the years, you’ll instantly realize why almonds are her favorite energizer. Almonds taste amazing and create protein rich vegan foods for us. A cup of almonds will give you 30g of proteins.
Could it get any better? Yes, it is also a rich source of Vitamin E, Copper, Magnesium, Unsaturated Fatty Acids and other molecules which help prevent cardiovascular issues. These tiny protein packs reduce hunger and aid in your weight loss.
Well, you can absolutely eat them raw but if you want to have some more fun you can add them to smoothies, puddings, and other recipes. Almond butter would also be a delicious treat to add to your diet.
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8. Tahini
In case you are not sure what tahini is, it is made from hulled, toasted sesame. A tablespoon of tahini contains 2.6g of protein. It’s rich in minerals (magnesium, iron, phosphorus, potassium, iron), Methionine, Calcium, and many Vitamins. It’s great for your immunity, heart, and aids in detoxification of the liver.
Tahini sauce is a tasty dip you can add to your diet, hummus also contains tahini and chickpeas which are an absolutely awesome vegan protein boost.
9. Avocado
Avocados have been a famous Instagram fruit and in case you haven’t tasted it yet, it’s about time you do. It’s going to be one of your favorite protein rich vegan foods once you taste it. One cup of sliced avocados contains about 3g of protein.
They’re great for your eyes and rich in antioxidants. Avocado fruit contains good fats which are essential for your body. You can try Avocado containing Vegan Guacamole, or just eat the fruit raw.
10. Kiwifruit
This is the tastiest berry ever. Rich in Vitamin C, E, K, folate, potassium, antioxidants, and fiber. A cup of sliced kiwi fruit will give you 2g of protein. It is considered as a citrus fruit due to its taste, however, it is a non-citrus gooseberry.
Click Here to See More Vegan Source of Protein with Health Benefits
Great for digestion and beautiful skin. Kiwi fruit can be consumed raw or in a fruit salad. You can add it to sweet treats and enjoy its health benefits.
