Nine vegetarian foods with more protein than meat

Proteins are a fundamental nutrient in our organism and the food that we all know is contained in meat, in average quantities of about 20 to 25 grams per 100 grams. However, if you eat a vegetarian or vegan diet, protein is a critical nutrient that we should not neglect. That’s why we show you nine vegetarian foods with more protein than meat.

Textured soybeans

Textured soybeans can be used as meat replacements to make different preparations using particles of different calibres: fine, mince-like or thicker, meatball-like in size.

It has more than 50% protein and can be included in a vegetarian bolognese sauce, in stuffed potatoes, in a vegan bourguignon of mushrooms and textured soy or in stuffed peppers or 100% vegetable tacos.

Dried Spirulina

Some algae such as spirulina are good sources of vegetable proteins, and even more so when their watery part disappears and we have their dried version.

In this case, we find more than 60% protein, not less if we take into account that with a couple of tablespoons we can get the proportion of protein from meat.

With dried spirulina seaweed we can make from a simple shake to a soup or add it to a bowl of vegetable milk or yoghurt at breakfast.

Peanuts

Peanuts are a legume that we usually eat as nuts and they are a good source of vegetable protein.

They offer fibre and more than 30 grams of protein per 100 grams. With them, we can create a tasty snack to consume between hours if simply toasted and season or we can add them to a salad, a sautéed or cookies such as if they were nuts.

Black beans

Black beans are one of the legumes with the highest protein content, reaching 25 grams per 100 grams of this nutrient.

We can use black beans in various dishes: from a salad to burritos, hummus, snacks as a snack or appetizer, a wrap or a plate of a satiating spoon.

Soy

Soya as such, its harvested grains as we obtain beans, lentils or chickpeas, can also be used for various preparations: from a salad to hamburgers or stews as if they were any other legume.

Together with peanuts, they are the only legumes with more than 30% protein and in this case, it reaches 35 grams per 100 grams. In addition, it is also a source of quality fats for the body.

Peanut butter

Peanut butter, derived from peanuts, is another good way to add protein to your vegan or vegetarian diet, being also a source of unsaturated fats healthy for the body.

This ingredient offers more than 30% protein and we can use it to replace the traditional butter of animal origin to spread a toast or as an ingredient of ice cream, noodles with tofu, a dressing for a sauté, or a nutritious smoothie.

Wheat germ

Wheat germ is part of whole grain and is an excellent source of vegetable protein. Thus, it provides 29 grams of this nutrient per 100 grams and is also a good way to incorporate iron to the vegetarian diet.

We can use wheat germ as if they were oat flakes to incorporate to our breakfast or biscuits, and also, to enrich the whole wheat flour or others to make the dough and even to batter in place of breadcrumbs.

Dried nori seaweed

As with the spirulina seaweed, the dried nori seaweed concentrates all its nutrients being one of the predominant proteins inside.

It provides an average of 30% of this nutrient and with it we can create tasty pancakes as well as bread with dehydrated seaweed inside.

Soy flour

Soy and its derivatives are a great choice in vegetarian diets, but to get protein in addition to textured soy and soybeans as such, we can turn to soy flour.

This ingredient concentrates more than 40% protein and is also a good source of fat and fibre. We can use it to make bread, biscuits or various doughs to replace other flours or next to them.

These are nine foods with more protein than meat and suitable for a vegan or vegetarian diet that seeks to get all the nutrients the body needs.

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