12 perfect protein sources for vegetarians and vegans

Protein is important for the growth of your muscles. However, people who follow a vegetarian or vegan diet might not be able to fulfil their daily requirement of protein given the limitation of their diet. Animal products like eggs, fish, dairy and meat are thought to be the best protein sources. Plant sources, however, lack these essential amino acids and therefore are not complete protein sources. But you can manage to get enough protein from plant sources as well. Several combinations of plant-based foods contain enough protein to fulfil your daily requirement. Here are 12 almost complete protein sources for people on a vegetarian or vegan diet.

Quinoa is a type of grain with a crunchy texture and nutty flavour. It is thought to be naturally gluten free and a pseudocereal as it does not grow on grasses. One cup of quinoa has about 8 grams of protein. It is also rich in magnesium, iron, fiber and zinc. Quinoa is a perfect substitute for rice dishes and can also be used as a perfect breakfast cereal.

Tofu is made of soybeans, one of the best plant-based protein sources. It is simple coagulated soy milk and comes in a variety of textures 85 grams of tofu can easily contain about 8 grams of protein. It is also rich in calcium, potassium and iron.

Like quinoa, amaranth is also a pseudocereal. It was considered to be a staple during the Incan, Mayan and Aztec cultures. It gained popularity as a gluten-free cereal. It can be boiled or eaten as a porridge. It is also added to granola bars for texture. Amaranth is also used for gluten-free baking. One cup usually contains 9 grams of protein. It is also rich in manganese, phosphorus and iron.

Another pseudo cereal, buckwheat is slightly low on protein content than its counterpart’s quinoa and amaranth. It can be cooked like oats or also ground to a flour and used in baking. Certain Japanese cooking uses in it making noodles. One cup contains 6 grams of protein along with phosphorus, manganese, iron and magnesium.

This kind of bread is made of whole grains, legumes like barley, soy, wheat and millet. Two slices can contain up to 8 grams of protein. The combination of the different grains and legumes make Ezekiel bread the perfect protein source. Studies also suggest sprouting of legumes increase the content of the amino acid.

This is a type of blue-green algae which gained popularity as a favourite as a part of the vegan diet. Powdered forms of spirulina are now easily available and are added to smoothies, granola bars, soups and salads. One tablespoon contains 7 grams of protein. It is also rich in antioxidants, vitamin B, iron and copper.

They belong to the same family as marijuana, however, have close to no psychoactive component. The edible part of hemp seeds is known as hemp hearts which are incredibly nutritious. Along with protein, they are also rich in fatty acids like omega 6 and omega 3. Three tablespoons can contain as much as 10 grams of protein. They are used in salads and yoghurts and are also added to smoothies.

Chia seeds are used in puddings and jams as they have the ability to absorb water and form a gel-like texture. They are also used as a vegan substitute for egg in baking. Raw chia seeds can also be used in smoothies, yoghurts and salads. Two tablespoons have 4 grams of protein. They are also rich in omega 3 fatty acids, calcium, iron and selenium.

Nutritional yeast is grown specifically as a food product. It is sold as powder or flakes and is used to add cheese like flavour in pasta, popcorn and potatoes. A quarter of a cup contains 8 grams of protein. It is also a source of zinc, copper, magnesium and vitamin B12.

A classic pairing for a complete meal full of protein. One cup can provide up to 12 grams of protein along with being rich in fiber. They can be topped with sides like salsa, vegetable and also guacamole to make it a complete meal.

This is a combination is a one-stop solution for all your protein woes. Chickpeas, the main ingredient of hummus is rich in protein. 2 tablespoons hummus with one medium-sized pita bread contains 7 grams of protein. You can add falafel to the dish to further increase the protein content.

Peanuts make up for the perfect plant-based source of protein. A peanut butter sandwich with two slices of whole wheat bread and two tablespoons of peanut butter can have up to 14 grams of protein.