For starters, protein is critical for every cell in our body. It helps build nails, hair, bones and muscles, as previously mentioned. Somehow, you can now buy protein noodles, protein bagels, protein cookies and – wait for it – protein coffee, and more. Here Stephanie Eckelkamp, Prevention.com, reflects on plant-based protein for those who want to get away from an abundance of meat:

 

“There are lots of good reasons to go vegetarian. For one, there are major health benefits: People who eat more plant-based protein tend to weigh less and have a lower risk of cardiovascular disease and diabetes than people who eat a lot of meat, and some research shows a meatless diet reduces your risk of death from any cause. Even if you’re not interested in going fully meatless, simply cutting back on animal protein could have a positive impact on your health.

But if you go vegetarian, how are you going to get enough protein? Protein is essential for building and maintaining muscle mass, keeping you full between meals, and ensuring every cell in your body is operating properly.

Don’t sweat it—we figured it out for you. There are plenty of other sources of protein besides meat, and they’re incredibly good for your body. Here, we’ve ranked 20 high-protein vegetables, legumes, and minimally processed meat alternatives.

Edamame

Image courtesy of: evoixsd

Protein: 18 g per 1-cup serving (cooked)

Talk about healthiest appetizer ever—just a cup’s worth of edamame (or cooked soybeans) packs a huge protein punch. Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides.

Try this recipe: Edamame with Asparagus, Scallions, and Egg

Tempeh

Image courtesy of: Sarmale / OAyuso

Protein: 16 g per 3 oz serving

Tempeh is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu. It’s nutty, chewy, and packs significantly more protein and fiber than tofu—and because it’s fermented, it’s easier to digest for some.

Try this recipe: Tempeh Meatballs

Tofu

Image courtesy of: 5thLuna

Protein: 8 to 15 g per 3 oz serving

Ah, tofu, the classic vegetarian blank slate made from curdled soymilk that’s wonderful pan-fried, sautéed in a stir-fry, and even scrambled. Though it’s not quite as protein-packed as tempeh, its taste may be more tolerable. Opt for organic varieties to avoid genetically modified soy and funky pesticides. Then try the versatile protein in one of these 7 delicious recipes guaranteed to make you like tofu.

Lentils

Image courtesy of: Salim Virji

Protein: 9 g per ½-cup serving

Low-cal, high-fiber, and high-protein lentils can be morphed into a nutrient-dense side dish, veggie burger, or even whipped into a hummus-like dip. Bonus: They’ve been shown to lower cholesterol and reduce risk of heart disease.

Try this recipe: Wild Mushroom Lentil Burgers

Black Beans

Image courtesy of: wuestenigel

Protein: 7.6 g per ½-cup serving (cooked)

Black beans are also packed with heart-healthy fiber, potassium, folate, vitamin B6, and a range of phytonutrients.

Try this recipe: Black Bean Brownies (and other black-bean dessert recipes)

Peanuts or Peanut Butter

Image courtesy of: Linda on the bridge to NewWhere

Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)

Not only are peanuts and peanut butter great for munching and whipping up classic childhood comfort food, they’re also super versatile—really, you can even use them in a pizza. They’ve also been shown to help you eat less at lunch if you consume them at breakfast—aka the second-meal effect. PB and banana, anyone? Just make sure to use a peanut butter that’s 100% nuts and doesn’t contain added sugars, like Smucker’s Natural Peanut Butter.

Try this recipe: Broccoli-Peanut Salad

Almonds

Image courtesy of: HealthAliciousNess

Protein: 6 g per ¼-cup serving

Along with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair. (These are the 25 best foods for your skin.) They also provide 61% of your daily recommended intake of magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.

Try this recipe: Tomato, Mushroom & Arugula Pizza with Almond Butter Sauce

Pumpkin Seeds

Image courtesy of: jaxzin

Protein: 5 g per ¼-cup serving

Pumpkin seeds aren’t just a super convenient way to get a dose of satiating protein, they’re total nutrient powerhouses, packing about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan—which can help ease you into a restful slumber.

Try this recipe: Sweet and Spicy Pumpkin Seeds

Spinach

Image courtesy of: emkeller

Protein: 3 g per ½-cup serving (cooked)

Sure, 3 g may not sound like a lot, but for a green veggie, it is. Still, don’t just make a salad and call it a day. Cooking this green is the secret to upping its protein content.

Try this recipe: Spinach Mac ‘N Cheese

Meat and fish aren’t the only sources of protein.”

If you want to learn other solutions to help control your health … click here?

 

Read More … Article Source: https://www.prevention.com/food-nutrition/healthy-eating/a20514733/high-protein-vegetables-and-plant-based-food/

 

 

 

 

 

 

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