Do you really need meat to get proteins

Vegetarians think they cannot take enough protein through their diet because plant products contain fewer proteins. But this a myth. I will share a list of vegetables with a large amount of protein content.

First of all, we should know why protein is essential to us?

Every cell in the human body contains proteins. Proteins in our diet repair cells and make a new one. Proteins are essential for growth and development in children, teens, and pregnant women.

Proteins fuel your energy and carry out oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illness and helps keep cells healthy.

How much protein do you need?

The following daily amounts of protein for a different age group is required :

  • Children under 4: 13 grams
  • Children age 4 to 8: 19 grams
  • Children age 9 to 13: 34 grams
  • Women and girls ages 14 and over: 46 grams
  • Boys ages 14 and 18: 52 grams
  • Men ages 19 and over: 56 grams

Plenty of protein-rich vegetables are available year-round. It’s essential to include healthy protein sources in your diet each day.

  1. Edamame

Total protein: 18.46 grams per cup (prepared from frozen).

It’s packed with healthy plant protein, vitamins, and minerals. It is a type of soybean which is most popular as a snack food.

Recipes to try:

2. Lentils

Total protein: 17.86 grams per cup (boiled)

It is an edible legume. It’s low cost makes them an accessible form of high quality protein.

Recipes to try:

3. Pinto Beans

Total protein: 15.41 grams per cup (boiled from dried)

Pinto beans are popular in Mexican cooking. They work well in burritos, as a salad topper, in soups and chilis, or just as a side. 

Recipes to try:

4. Chickpeas

Total protein: 14.53 grams per cup (boiled from dried)

Chickpeas, also known as garbanzo beans, are the main ingredient in hummus. They have a subtle, nutty flavor that works well in a variety of dishes.

Recipes to try:

5. Mung beans

Total protein: 14.18 grams per cup (boiled from dried)

 It is a part of the legume family and offer plenty of protein per serving. They’re also a good source of iron and fiber.

Recipes to try:

6. Fava beans

Total protein: 12.92 grams per cup (boiled from dried)

In their pods fava beans look like green beans.

Recipes to try:

7. Lima beans

Total protein: 11.58 grams per cup (boiled)

This little legume packs a nutritious punch with plenty of potassium, fiber, and iron.

Recipes to try:

8. Green peas

Total protein: 8.58 grams per cup (boiled)

The naturally sweet legume is rich in essential vitamins and antioxidants such as, vitamin K, C and folate.

Recipes to try:

9. Quinoa

Total protein: 8.14 grams per cup (cooked)

This popular health food is high in protein, fiber, antioxidants, and minerals. Quinoa cooks in just 15 minutes and is a great addition to salads, veggie burgers, pilaf, casseroles, and much more.

Recipes to try:

10. Wild rice

Total protein: 6.54 grams per cup (cooked)

Wild rice is a species of grass that produces edible seeds resembling rice.

Recipes to try:

11. Pistachios

Total protein: 5.97 grams per ounce (dry roasted

Pistachios are an excellent source of antioxidants, including lutein, beta-carotene, and gamma-tocopherol.

Recipes to try:

12. Almonds

Total protein: 5.94 grams per ounce (dry roasted)

Almonds are delicious and nutritious. They’re a great source of protein, healthy fats, vitamin E, and antioxidants. Get the most nutrients by eating almonds with the skin intact.

Recipes to try:

13. Brussels sprouts

Total protein: 5.64 grams per cup (boiled from frozen)

Brussels sprouts resemble mini cabbages and are typically cut, cleaned and cooked to make a nutritious dish.

Recipes to try:

14. Chia seeds

Total protein: 4.69 grams per ounce (dried)

Chia seeds are considered as superfood. Even a small amount has a ton of protein, fiber, omega-3 fatty acids, and other nutrients.

Recipes to try:

15. Yellow sweet corn

Total protein: 4.68 grams per 1 large ear (raw)

Packed full of vitamins, antioxidants, and fiber, this can be enjoyed in so many ways, whether eaten fresh, cooked, popped into popcorn, or, even ground into flour.

Recipes to try:

This blog is for people who are vegetarians and to get protein they can choose anything from the list mentioned above.

I hope you will like my blog. Please give feedback about the content and don’t forget to like, share and subscribe my blog.

By csvibha

I’m a homemaker

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