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When people notice that you’re vegetarian, the initial question you probably face is “Where can you get your protein from?” Much to their distress, it is really quite easy to get just enough protein for your body without slaughtering animals, easier than you may think! Protein rich foods are all around you in the vegan world when you look carefully. Also, on the upside of it all, these food sources tend to be nutritious and cost effective. Healthy proteins are comprised of nearly 20 various kinds of amino acids, out of which, 9 need to be produced by sources apart from the human body. These Essential Amino Acids are those we need to consume as proteins. Nutritionists believe that we need a sufficient amount of each of these amino acids every day, and plant-based diets contain a wide array of amino acid profiles. Hence, fear not my fellow vegans friends, it means that you’re virtually guaranteed to get most of the necessary proteins out of non-meat sources! Here is a list of the top eight protein rich foods specialized for a vegan diet plan. 1. Green Peas Foods that belongs in the legume family, for instance chickpeas and etc., are perfect sources of vegan protein, green peas being no exception. A cup of green peas consists of about 7.9 grams of protein, which is same amount as a cup of milk. Peas are a good accompaniment for Indian style curries and gravies. You could also blend it to produce a pesto together with pine nuts, mint, and olive oil to serve over your favorite dish. 2. Chickpeas Chickpeas are another star source of protein in the legume family, containing about 7.3 grams of protein within just 1 / 2 a cup. Chickpeas are also very high in fiber and are low-calorie legumes. These peas are great in salads, purees, and curries of different types; or you could go Middle Eastern with some flatbread and home made Hummus! 3.Mixed Nuts As all nuts contain healthy fats and protein, they are an important part of a plant-based, protein rich diet. However beware! Nuts, like almonds, cashews, and pistachios consist of 160 calories and Five to six grams of protein in every ounce. Therefore, it might be a good idea to dry roast your nuts or eat them raw. Peanut butter is an excellent hit among children, but you might want to skip the brands which may have artificial flavoring or added sugar. Toss in some peanuts, a few drops of oil, and some salt into a mixer, and voila! You have your own peanut butter for your everyday morning fix! 4. Beans Similar to their legume cousins, varieties of beans have very rich protein content. We can get about 26 grams of proteins from just 2 cups of kidney beans. Green beans, black beans, etc., are also very nutritious. Toss some beans in your salad or cook it in a gravy to take advantage of their protein content. 5. Tofu Soy beans created a revolution in our little vegan world by becoming a top dairy substitute in our diet regime. Foods, for instance tofu, are probably the highest sources of vegetarian protein. In every single half cup, there are roughly 20 grams of protein. The very versatile tofu could be crafted into any style and taste you want in your food. It can be used as opposed to dairy cheese inside your pizza. 6. Non-dairy milk It’s alright if you’re both vegan and lactose intolerant, we’ve got something to suit your needs too! Choose your favorite milk alternative from the wide variety available in the market, such as soy milk, coconut milk, almond milk, rice milk, and also hemp milk. Soy milk consists of about 100 calories per cup, that is comparable to skim milk. It also contains the most protein, that is about 4 to 8 grams. 7. Chia Seeds Remember Chia Pet Products? Those clay animals got their fur from Chia seeds in the distant past, but Chia is now acknowledged as a vital source of vegan protein, as they are the biggest source of omega-3 fatty acids. Additionally, they contain more fiber than flax seeds or mixed nuts. It’s also a powerhouse of iron, zinc, calcium, and antioxidants. Chia seeds consist of 4.7 grams of protein per ounce, that is about two tablespoons. They plump up in contact with moisture, and hence, can make a great jelly like pudding for dessert. They may also be spread over cereal, blended into shakes or stirred into oat-meal. 8. Seitan Last, but not the least, is a particular meat substitute which can be used in recipes which require an animal protein. Seitan is made out of wheat gluten, that may be seasoned with salt as well as savory flavors. It contains about 36 grams of protein in half a cup; hence, it is more protein rich than tofu. As for taste, it can easily substitute duck or chicken. So just do it, surprise your invited guests with seitan and enjoy the compliments that pour in!

Here you go. 8 awesome protein source to help vegetarian and vegans build their muscles!