Meat alternatives: 8 rich sources of vegetable protein

Meat alternatives: 8 rich sources of vegetable protein
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On average, a man needs 56 grams of protein per day, while a woman needs 46 grams. In the Western world, we are now consuming far too much animal protein. So in order to reduce the environmental impact of our meat consumption, here are 8 vegetables that are very rich in protein!

1) Tofu

Tofu is a type of ‘cheese’ that is made from soya, traditionally used in Japanese cooking. Rich in high quality proteins, tofu helps increase muscle mass. What’s more, the isoflavins and antioxidants it contains help rebalance hormones, especially during the menopause.

There are 10 grams of protein and 110 calories in 100 grams of tofu.

2) Quinoa

Quinoa is a cereal that comes from South America. Low in calories and gluten free, it is rich in vitamins, minerals and amino acids, which are great for strengthening the muscles and stimulating the metabolism. One portion of 125 mls of quinoa contains almost as much fibre as a slice of whole wheat bread. 

3) Dried vegetables

Dried vegetables such as chickpeas, beans and lentils are excellent sources of vegetable protein and can be cooked in a wide variety of recipes.

They are ideal for active people who want to increase their muscle mass and improve their performance. They are also recommended for people who need to regulate their bacterial flora and boost intestinal health. 

In fact, they contain fibre, which is great for promoting weight loss and limiting snacking, because they are filling and low in calories.

4) Watercress

A 100 g portion of watercress is equal to around 3 grams of protein, not to mention the fibre, antioxidants and other essential nutrients it contains. This vegetable, which grows in river beds, is great for the metabolism. Rich in vitamins, watercress improves joint, muscle and bone health.

5) Asparagus

Asparagus has a diuretic and purifying effect, notably thanks to an amino acid called asparagine, which once absorbed, synthesises muscle mass and regulates the nervous system. 

It also helps improve the secretion of insulin, which is essential for transforming sugar into energy.

6) Spinach

Popeye’s favourite vegetable contains numerous essential amino acids, antioxidants and vitamins, which can improve the body’s metabolism.

There are 5 to 7 grams of protein in 100 grams of spinach. This, in association with the fibre and minerals it contains, means that spinach helps increase muscle strength.

7) Broccoli

Rich in protein, fibre and minerals, broccoli is very low in calories. However, a 100 g portion of broccoli contains 2 to 3 grams of vegetable protein, which is 5% of the recommended daily intake for men and 6% for women.

8) Lettuce

Lettuce contains a small quantity of protein but it is also rich in fibre, antioxidants and essential vitamins. These nutrients protects the skin from damage from free radicals and external pollution.

Sources: Science Post, Améliore ta Santé

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