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If you’re trying to figure out what to eat as a vegan for extra protein, you’re probably wondering what’s available in vegan sources of protein. While there’s certainly no shortage of meat and dairy alternatives, you can also find protein in many plant-based foods, such as cashews, lentils, and black beans. Fortunately, there are many other protein sources available that are just as nutritious.
Black beans
If you’re a vegan or a vegetarian, you’ll appreciate the many ways to incorporate black beans into your daily diet. These legumes can be pureed and served as a spread, added to chilis, and baked goods. In addition to their protein and fiber content, black beans can be used as a side dish, sandwich topper, and vegetable dip. They can also be substituted for other beans and legumes, including soy, fava, and kidney beans.
Aside from their protein and fiber content, black beans also contain molybdenum, a mineral that is most abundant in legumes. The mineral lowers blood pressure naturally, while the potassium and magnesium found in black beans improve cardiovascular health. Another bonus is that they contain vitamin B6, which helps prevent the buildup of homocysteine, a substance that can damage blood vessels and lead to heart problems.
The high-quality protein found in black beans is also beneficial for vegans and vegetarians. Their protein content is perfect for those who don’t eat meat, as they contain only trace amounts of saturated fat. Moreover, they are free of cholesterol and saturated fat, which make them a great addition to a plant-based diet. Black beans can also help you lose weight by maintaining a healthy weight. If you’re looking for a convenient protein source, look no further than black beans!
Lentils
Lentils are an excellent vegan source of protein. Unlike other sources of protein, lentils are low-cost and easy to cook. Besides being high in protein, lentils contain a wide range of essential vitamins and minerals, including folate, magnesium, zinc, and potassium. Additionally, they are rich in dietary fiber and anti-inflammatory properties, making them an excellent addition to any meal. These foods also contribute to the health of the soil and prevent soil erosion.
Lentils contain plenty of fiber, which is essential for digestive health and weight management. A serving of cooked lentils contains ten grams of fiber – nearly twice as much as a cup of raw kale! And, lentils are also high in calcium, which is often associated with dairy-laden products. But lentils also contain 35 grams of calcium per cup, making them an excellent source of calcium.
Soups are also good options for vegans. Because lentils are rich in protein, they’re a good source of dietary fiber. One cup of cooked lentils can provide nearly 90% of the recommended daily allowance of folate, which can boost red blood cell production and provide a variety of other health benefits. Lentils are also an excellent source of vitamin B6, magnesium, zinc, and iron.
Cashews
Although the cashew is not a nut, it is a legume that grows on a tree. This makes them difficult to digest, but because they are so expensive, many people still consider them a healthy protein option. Cashews can be eaten raw or roasted, and they can be used in many recipes as a substitute for dairy products. These nuts are also low in saturated fat and contain many antioxidants.
They contain plenty of protein, but they’re not the highest source. However, cashews do have several benefits. The nuts contain vitamin C, as well as B-vitamins such as thiamin and riboflavin. They are also low in cholesterol and contain monounsaturated fat. Cashews are also low in carbohydrates and are a great snack if you’re watching your weight.
Cashews are delicious and versatile. They can be added to any meal to give it a satisfying crunch. Try adding cashews to salad or trail mix. You can also add cashews to a wrap with cubed chicken and mustard. To make your own cashew cream cheese, blend cashews with a little maple syrup. You can also use cashews to make granola, bake them in your oven, or sprinkle them on your roasted green beans.
Another benefit of cashews is that they contain magnesium. Magnesium is an essential mineral for bone formation, as it helps the body assimilate calcium into bone. In addition to magnesium, cashews contain manganese, a mineral that helps prevent osteoporosis. This mineral is found in cashews, so eating them regularly is beneficial for your health. And since they contain a large amount of magnesium, they are great for people with low vitamin levels and those who need extra calcium.
Buckwheat
When you’re looking for a gluten-free, protein-packed alternative to traditional grains, consider buckwheat as a vegan protein source. This grain, a member of the pseudo-cereal family, is a source of vitamin B and is naturally low in cholesterol. Buckwheat is also free of gluten, and has been a staple of India for centuries. Unlike wheat, buckwheat is gluten-free and has health benefits including lower risk of diabetes, cancer, and heart disease.
Most often consumed as soba noodles, buckwheat can also be eaten as a grain or ground into a flour. Buckwheat is also packed with dietary fibers, making it a great vegan source of protein. Chia seeds are an excellent source of protein and polyunsaturated fatty acids. They are also packed with B vitamins, calcium, phosphorus, and potassium.
Buckwheat is rich in fiber and is a good source of magnesium. It has a low to moderate glycemic index, and it contains all eight essential amino acids. Its high fiber content also helps curb the appetite. Its fiber content makes it a great choice for vegans and people with gluten intolerance. A small portion of buckwheat is sufficient to meet your daily protein needs.
Buckwheat is also used in a wide variety of foods, such as bread and pasta. In addition to being a plant-based protein, buckwheat contains plenty of vitamins and minerals that are important for maintaining good health. The protein content is balanced, and buckwheat contains several essential amino acids, including lysine, zinc, iron, and magnesium. It is also known to reduce the incidence of sugar cravings, and may be gluten-free.
Cashew milk
If you’re looking for protein sources without animal products, cashew milk may be the answer. This creamy vegan milk contains no lactose, casein, or whey. Its milk-like texture can be great for adding a little dairy flavor to your meals, but it’s free of those allergens. Cashews are a tree nut, which is why they’re the most common food source of allergies.
Cashew milk has a nuttier flavor than other plant-based milks, and you can use it for almost any purpose. While almond milk is the go-to plant-based milk, cashew milk is an excellent alternative. It’s lower in calories and has a richer consistency than its conventional counterparts. Plus, homemade cashew milk contains 20% of your daily recommended intake of magnesium, potassium, and mono and polyunsaturated fatty acids.
While almond and cashew milk have similar nutritional value, there are many differences between the two. The first one is that almond and cashews contain similar levels of protein. Cashew milk may contain a thickening agent, vitamins A, D2, and E, as well as a few other additives. But it doesn’t contain any naturally occurring sugars. That said, you can still benefit from cashew milk for protein-rich foods, if you choose to consume it.
Emame
If you’re looking for a vegan source of protein, look no further than edamame. These shiny green legumes are harvested at 80% of their growth stage, and are available fresh, frozen, and shucked. Their high protein content makes them an excellent addition to any salad or soup. Emame is low-fat and has almost as much protein per serving as lentils. It is also a good source of vitamin B-6.
Another great source of vegan protein is seitan, a trendy ingredient that’s showing up on restaurant menus all over the country. This meaty-like substitute is made from vital wheat gluten and is easily marinated. One third cup of seitan provides 75 grams of protein and no cholesterol, while still providing healthy iron and calcium. Unlike meat, seitan is also low-calorie, and can even replace beef in recipes.
