Top Vegetarian Protein Sources.For ecological, animal reasons or simply for taste, Animal proteins can be reduced or even eliminated for ecological, animal reasons, or simply for taste. The opportunity to turn to vegetable proteins! Here are the 20 best vegetable proteins and how to easily add them to your diet. Proteins are carbohydrates and lipids, macronutrients that constitute certain foods in more or less critical quantities. They have a major role in the structure and construction of our cells and organs, including muscles, skin, hair, nails, etc.
Best Protein Sources for Vegans and Vegetarians
Compared to animal proteins, many plant proteins have somewhat lower essential amino acids, especially lysine. And to a lesser extent in methionine and threonine.
But the exclusive consumption of vegetable proteins does not prevent having a balanced diet of essential amino acids, as long as the right combinations are made!
Here are the 20 foods highest in plant protein. Go after the list to understand everything about their role in our body.
Recipe ideas: You can buy it in powder or flakes and sprinkle it on salads or in plain yogurt. A teaspoon a day is enough, and for easier use or during a cure, it is bought in tablets.
Recipe ideas: grill the tofu in a pan with a touch of grapeseed oil add it to a quinoa salad or a cereal-legume mix. Tofu has minimal flavor, and eat it boiled and add spices: a tofu curry!
Recipe ideas: Sprinkle the moringa seeds on homemade vegetarian bruschettas, pizza, quiche. Add it to a vinaigrette to accompany your dish. It goes very well with cocoa and is also used as a spice.
Buy organic moringa: my selection.
Hemp seeds are very nutritious and have large fiber, vitamins, and minerals, and they come from the cannabis plant. However, those intended for consumption are not concentrated in THC, and Hemp is rich in omega 3 (essential fatty acid).
Recipe ideas: Delicious in salads, pastries, savory snacks, and yogurts.
Buy organic hemp seeds.
Recipe ideas: Lentils are delicious soup, tied with a bit of crème fraîche. Mix with a sweet potato for a soft and comforting texture.
Recipe ideas: to be consumed in the form of spices. Prepare an excellent white fish of your choice or tofu and sprinkle your fenugreek spice on it. You also know it in an oriental blend: Ras-el-hanout.
But the exclusive consumption of vegetable proteins does not prevent having a balanced diet of essential amino acids, as long as the right combinations are made!
Here are the 20 foods highest in plant protein. Go after the list to understand everything about their role in our body.
1. Spirulina: 65 g of protein per 100 g
Spirulina is a cyanobacterium, often confused with algae, growing in fresh and alkaline water. It naturally contains trace elements and minerals and all the amino acids that humans cannot synthesize.Recipe ideas: You can buy it in powder or flakes and sprinkle it on salads or in plain yogurt. A teaspoon a day is enough, and for easier use or during a cure, it is bought in tablets.
2. Tofu: 36 g of protein per 100 g
A legume derived from soybean tofu has many nutritional qualities, and it contains all the essential amino acids for our body.Recipe ideas: grill the tofu in a pan with a touch of grapeseed oil add it to a quinoa salad or a cereal-legume mix. Tofu has minimal flavor, and eat it boiled and add spices: a tofu curry!
3. Moringa: 27.1g of protein per 100g (powder)
It is a tropical tree. We eat the seeds, roots, or leaves (in powder) containing 8 essential amino acids.Recipe ideas: Sprinkle the moringa seeds on homemade vegetarian bruschettas, pizza, quiche. Add it to a vinaigrette to accompany your dish. It goes very well with cocoa and is also used as a spice.
Buy organic moringa: my selection.
4. Hemp seeds: 26 g of protein per 100 g
Recipe ideas: Delicious in salads, pastries, savory snacks, and yogurts.
Buy organic hemp seeds.
5. Lentils: 25 g of protein per 100 g
Legumes are rich in vegetable protein, fiber, antioxidants, and minerals. Low glycemic index, and they contain little fat.Recipe ideas: Lentils are delicious soup, tied with a bit of crème fraîche. Mix with a sweet potato for a soft and comforting texture.
6. Fenugreek seeds: 23 g of protein per 100 g
Fenugreek seeds are a very nutrient-dense legume. They contain iron, protein, fiber, magnesium, phosphorus, lipids, calcium, and essential fatty acids.Recipe ideas: to be consumed in the form of spices. Prepare an excellent white fish of your choice or tofu and sprinkle your fenugreek spice on it. You also know it in an oriental blend: Ras-el-hanout.
7. Tempeh: 20 grams of protein per 100g
Tempeh is almost identical to tofu because it is made from bean sprouts. It also contains proteins of good biological value, and it has all the amino acids necessary for our body. Recipe ideas: a vegetarian burger! Place the grilled tempeh in the center of your burger. Prepare your homemade side sauces and bake your fries with a bit of peanut oil.
Recipe ideas: bite into the raw cocoa beans directly. Or squares of 70% dark chocolate or powder, diluted in a glass of hot milk. Sprinkle the cocoa on your salads your yogurts. Finally, do not hesitate to treat yourself with excellent dark chocolate fondant (no added sugar).
Recipe ideas: add to all your salads. Create your homemade granola! Add them to muffins or even a smoothie. Seeds are the perfect snack!
These are complete proteins. Chia seeds contain the 9 essential amino acids that allow the constitution of proteins—Rich in omega 3 (essential fatty acid) and fiber.
Recipe ideas: a delicious homemade lemonade, add chia seeds at breakfast with fruit, Greek cheese, and oatmeal. Hurry up? Mix everything, and you get a tasty smoothie.
Recipe ideas: a nice salad with a soft-boiled egg, avocado, cherry tomatoes, fresh spinach, seeds. Make yourself a homemade vinaigrette with hazelnut oil. Quinoa can also be eaten as a dessert in the same form as rice pudding.
Recipe ideas: as a snack! Prepare homemade granola: nuts, oats, cocoa, goji berries, raisins. Cook cereal bars with the same mixture. Snack on them throughout your day.
Recipe ideas: make your cookies, cakes, crisps! Used to make drinks: in a milkshake, for example, or add a teaspoon to your usual hot drink.
Recipe ideas: A vegetarian chili! The mix between red and black beans.
Recipe ideas: in the form of a bowl, to be declined ad infinitum! The cereal is your base (add a legume to it), complete your bowl with an egg, fresh spinach, seeds, etc.
Recipe ideas: put the chickpeas in the pan, you get little grilled and delicious balls. Pita bread with an excellent homemade hummus accompanied by marinated vegetables.
Recipe ideas: vegetarian lasagna with a watercress salad. A vegetable soup for the winter, a gazpacho in the summer! Stir-fried kale with seeds!
Recipe ideas: a good fricassee of mushrooms with garlic. Otherwise, enjoy the raw on a salad.
Recipe ideas: In decoction, hot or cold. Herbal teas follow you everywhere.
The amino acids that our body and genes recognize are 21 in number. These 21 essential and non-essential amino acids enter into the composition of our muscles and our organs and form new proteins.
We count 9 essential amino acids, which are not made by the body. Vegetable proteins have a limiting factor: they never contain all the essential amino acids simultaneously, except for quinoa and soy.
8. Cocoa: 19.6 g of protein per 100 g
In addition to being delicious, cocoa (raw if possible) is rich in magnesium, antioxidants, carbohydrates, and lipids. Ideal for gaining energy. Eat-in moderation.Recipe ideas: bite into the raw cocoa beans directly. Or squares of 70% dark chocolate or powder, diluted in a glass of hot milk. Sprinkle the cocoa on your salads your yogurts. Finally, do not hesitate to treat yourself with excellent dark chocolate fondant (no added sugar).
9. Seeds (sesame, sunflower, poppy, almonds): 18 g of protein on average per 100 g
From the oilseed family, the seeds have a satiating power and are rich in omega 9 (unsaturated fatty acids)Recipe ideas: add to all your salads. Create your homemade granola! Add them to muffins or even a smoothie. Seeds are the perfect snack!
10. Chia seeds: 17 g of protein per 100 g
Recipe ideas: a delicious homemade lemonade, add chia seeds at breakfast with fruit, Greek cheese, and oatmeal. Hurry up? Mix everything, and you get a tasty smoothie.
11. Quinoa: 14 g of protein per 100 g
Originally from the Andes, quinoa has become a global food. It is very digestible, low in lipids, rich in iron and protein, it does not contain gluten but is just as satisfying.Recipe ideas: a nice salad with a soft-boiled egg, avocado, cherry tomatoes, fresh spinach, seeds. Make yourself a homemade vinaigrette with hazelnut oil. Quinoa can also be eaten as a dessert in the same form as rice pudding.
12. Goji berries: 12.1g of protein per 100g
Small red berries rich in 18 kinds of amino acids, including 8 essential. Goji berries are eaten dried, fresh, or powdered.Recipe ideas: as a snack! Prepare homemade granola: nuts, oats, cocoa, goji berries, raisins. Cook cereal bars with the same mixture. Snack on them throughout your day.
13. Maca: 10.2g of protein per 100g
This Peruvian tuber contains almost all the amino acids. Maca is one of the most exciting foods from a nutritional point of view and particularly fortifying!Recipe ideas: make your cookies, cakes, crisps! Used to make drinks: in a milkshake, for example, or add a teaspoon to your usual hot drink.
14. Beans: 9 g of protein per 100 g
White, red, or black beans are the second legumes to be an excellent source of protein. They are also rich in fiber, iron, phosphorus, and antioxidants, containing very few lipids.Recipe ideas: A vegetarian chili! The mix between red and black beans.
15. Cereals (wheat, rice, corn): on average 8g of protein per 100g
I prefer their incomplete form. Unrefined, they will satiate you more quickly and in less quantity. Beware of the limiting factor: lysine.Recipe ideas: in the form of a bowl, to be declined ad infinitum! The cereal is your base (add a legume to it), complete your bowl with an egg, fresh spinach, seeds, etc.
16. Chickpeas: 5 g of protein per 100 g
Rich in fibre, vitamins, minerals, trace elements (zinc, copper, fluorine, etc.), chickpeas are an excellent legume for your health.Recipe ideas: put the chickpeas in the pan, you get little grilled and delicious balls. Pita bread with an excellent homemade hummus accompanied by marinated vegetables.
17. Green vegetables: 1 g of protein for 30 g of spinach. 3.3 g per 100 g of kale. 2.8 g per 100 g of broccoli
Excellent vitamin C, iron, zinc, copper, and manganese. We consume them without moderation! Choose local and seasonal products.Recipe ideas: vegetarian lasagna with a watercress salad. A vegetable soup for the winter, a gazpacho in the summer! Stir-fried kale with seeds!
19. Mushrooms (shiitake): 2.4g of protein per 100g
Mushrooms, and especially shiitake, contain 18 amino acids (including 7 of the 8 essential).Recipe ideas: a good fricassee of mushrooms with garlic. Otherwise, enjoy the raw on a salad.
20. Plant infusions: rhodiola, yerba mate…
Rhodiola and the yerba mate plant bring together 7 to 12 essential amino acids between them.Recipe ideas: In decoction, hot or cold. Herbal teas follow you everywhere.
How do plant proteins work?
Biologically, proteins are made up of amino acids and peptides linked together, and these are the basics of life, our organism, and every cell in our body. Therefore, we speak of a group of amino acids to designate a protein and peptides or polypeptides to talk of small amino acids.The amino acids that our body and genes recognize are 21 in number. These 21 essential and non-essential amino acids enter into the composition of our muscles and our organs and form new proteins.
We count 9 essential amino acids, which are not made by the body. Vegetable proteins have a limiting factor: they never contain all the essential amino acids simultaneously, except for quinoa and soy.
Foods rich in vegetable proteins benefits
Foods rich in vegetable proteins bring us a multitude of benefits:
They are also cholesterol-free and contain healthy fats. And their richness in complex carbohydrates and fiber makes them significant assets for health and weight control.
Among these, cereals (wheat, rice, maize) have low levels of lysine and high levels of sulfur amino acids. Legumes, on the contrary, such as peas, beans, lentils, are deficient in sulfur amino acids but are rich in lysine.
Conversely, animal proteins have high essential amino acids and are rich in calcium, iron, zinc, vitamins A and B12.
- However, a good quality protein content does not forget to make associations (legumes + cereals) avoid any deficiencies. Proteins are complementary!
- Their bioavailability, i.e., the proportion of active ingredients that reaches the bloodstream in unchanged form.
- Excellent digestive assimilation: we speak of CUD, the coefficient of digestive use. That is to say, the amount absorbed by the intestine is compared to the total ingested amount of food.
- Their richness in mineral salts, trace elements, fibers, and vitamins.
They are also cholesterol-free and contain healthy fats. And their richness in complex carbohydrates and fiber makes them significant assets for health and weight control.
Plant Protein vs. Animal Protein
The protein ANC (recommended nutritional intake) is less than 1g/day. Animal proteins have a higher biological value than vegetable proteins, and Ideally, a balance is needed between these two kinds of proteins.Among these, cereals (wheat, rice, maize) have low levels of lysine and high levels of sulfur amino acids. Legumes, on the contrary, such as peas, beans, lentils, are deficient in sulfur amino acids but are rich in lysine.
Conversely, animal proteins have high essential amino acids and are rich in calcium, iron, zinc, vitamins A and B12.
Vegetarians and vegans: how to avoid deficiencies thanks to vegetable proteins
Vegetarians, vegans, solutions exist to avoid deficiencies and anemia:- You are taking food supplements. The cures work, target your needs, favor your purchases in specialized shops, and do not hesitate to seek advice from your doctor, dietician, or pharmacist.
- Balance your diet with a nutrition specialist such as a dietitian or nutritionist.
- Choose your vegetable proteins carefully (organic if possible). Choose them with good nutritional values and a correct digestive utilization coefficient (excellent for proteins).
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