Vegetarianism, like the raw food diet, is now very relevant. More and more people refuse meat and other food of animal origin, citing the fact that meat is harmful, and plant foods – benefit. Vegetarian nutrition includes many vitamins and minerals that the body needs so much. But if you do not eat chicken, eggs, fish and other products, then what can replace animal protein? After all, it is an important building material for tendons, skin, cartilage and muscles. The online publication estet-portal.com has compiled a selection of the best sources of protein that will be a great alternative to meat and will surely please you.
Chickpea – popular vegetarian product
Chickpea – Turkish peas with a slight taste of nuts. It is great for vegetarians as it contains plenty of vegetable protein. This leguminous plant is also supplemented with vitamins, minerals and fiber, which are so necessary for maintaining health. Chickpeas are so versatile that you can create many different and quite interesting dishes from it. It can be fried with salt, stewed, and also boiled. From the Turkish peas, a popular appetizer is well obtained – hummus, and from chickpea flour – pancakes with herbs.
Black beans – leader in vegetable protein content
Like other legumes, beans are a leading source of protein. The benefit of this herbal product is that it is quite easily absorbed by the body, since it contains a minimum amount of fat – 1%.
If beans are consumed regularly, the work of the gastrointestinal tract will improve, and the immune system will become stronger.
Beans have different colors: white, red, black. Of course, any of them will benefit your body. But black beans deserve special attention. After all, it is rich in iron, potassium, folic acid and fiber. And if you cook it with brown rice, you will get not only a nutty flavor of the dish, but also additional protein. In other words, you get the perfect dose of all the essential amino acids your body needs. Black beans, which have notes of smoked meat, are good to add to soups, salads, stewed mushrooms, as well as tacos – traditional mexican dish.
Quinoa – ideal source of protein
Quinoa has been making its way into the vegetarian food market for a long time. This couscous-like grain was used by the ancient Indians to make bread and tortillas.
The main value of quinoa lies in its nutritional value. In addition to a huge amount of protein, this product contains all 9 essential amino acids that the body cannot synthesize on its own.
Having in its composition magnesium, iron, manganese and fiber, quinoa perfectly saturates the body, relieving hunger and energizing.
The groats are white, black and red. Each of them has its own taste. So, black is similar to raw rice, white has a neutral taste, and red – slight nutty flavor. It is this variety of colors and flavors that makes the product ideal for making cereals, soups, vegetarian chili, vegetable salads, cookies, muffins.
Tofu – favorite soy treat for vegetarians
Tofu is soy cheese or curd. He fell in love with many vegetarians for a reason. Soy, from which this product is prepared, contains a lot of vegetable protein. Like milk curd, tofu serves as a source of iron and calcium, making it very healthy and nutritious. With a neutral taste and smell, this protein source goes well with soups, stews, salads. From it you can cook mashed potatoes and steaks. Tofu is also suitable as a garnish and filling for baking.
Various seeds – the easiest and most affordable way to gain protein.
In order to get enough protein, eat all kinds of seeds. Pumpkin seeds are rich in amino acids, iron, magnesium, zinc and fiber. Chia seeds contain omega-3 fatty acids. For this reason, they may well replace fish oil. In addition, these small seeds contain iron, zinc, calcium and antioxidants.
Sesame seeds or sesame seeds are also very useful, because in addition to protein they contain a lot of iron, calcium, phosphorus, as well as vitamins A, E and group B. Seeds can be used in almost any dish. It all depends on your imagination and taste preferences. They can be sprinkled on fruit and vegetable salads. They are also good to add to cream soups, sauces, cereals, pastries, puddings, cocktails and smoothies.
Nuts – valuable protein products
Nuts are another valuable source of protein. They must be present in the diet of vegetarians. In addition to the content of vegetable protein, these fruits contain the following useful substances:
• omega-3 fatty acids;
• manganese;
• copper;
• vitamin B7;
• fiber.
Thanks to this composition, nuts strengthen the immune system, improve digestive processes, calm the nervous system, cheer up, and also give beauty to hair, nails and skin. Especially useful for vegetarians are peanuts and almonds, as they are leaders in protein content. They can be eaten as a snack. But you should not get carried away with such nuts, because they are very high-calorie. To get a feeling of satiety, it will be enough to eat a few pieces of such a treat a day.
Any nuts go well with cereals, fruit salads and yogurts.
Avocado – great option for vegetarian food
This soft and juicy fruit, which is grown in Africa, USA, Brazil and other tropical and subtropical regions, is great for a plant-based diet. It contains a lot of complete protein, which supplies the body with all the important amino acids. And this exotic fruit is rich in omega-3 fatty acids and fiber, which helps the body to better absorb all the nutrients.
We have reviewed the best sources of protein that will not only replace meat, but also fill the body with useful vitamins and minerals. xxxx>
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