Vegan protein sources | Top protein sources | Vegan diet

 Top protein providing foods

1. Lentils

One cup of raw lentils give 17 g of protein. In general lentils contains 9 g protein per 100 g weight.

Process of cooking:

1 cup of lentils + 1 medium size carrot + 1 medium size potato + water + (onions, green chili, salt) as per taste.

2. Pinto Beans

100 g of raw pinto beans give 24 g protein.

Process of cooking:

150 g pinto beans + 50 g green beans + 1 medium size potato + water + (onions, green chili, salt) as per taste.

3. Chickpeas

100 g raw chickpeas give 19 g protein.

Process of making:

200g of chickpeas + 50 g lentils + 40 g paneer + (onions, green chili, salt) as per taste.

4. Soybeans

100 g of raw soybeans give 50 g protein. And it contains all the essential amino acids.

Process of making:

50 g of raw soybeans + 2 potatoes + 30 g green beans + water + (onions, green chili, salt) as per taste.

5. Mushroom

Every 100 g mushroom contains 6 g protein. Mushrooms are low in carbohydrates and calories. It contains zero fat. It contains 33% vit- D of daily need. It is also rich in B-12.

Process of making:

150 g of mushroom + 30 g of soybeans + green peas + water + (onions, green chili, salt) as per taste.

6. Quinoa

100 g of cooked quinoa contains 5 g protein.

Process of making:

100g of cooked quinoa + 30 g soybeans + (onions, green chili, salt) as per taste.

7. Oats

1 cup of raw oats gives 9 g of protein.

Process of making:

2 cup of raw oats + 1 glass of milk + 1 banana + 1 teaspoon of seed mixture + 2 spoon of badam mixture + 2 spoon honey

 

Some dry foods that contains large quantities of protein;

1. Almonds: 

1 ounce of almonds contains 5.94 g of proteins.

2. Chia seeds:

1 ounce of chia seeds contains 4.69 g of proteins.

3. Hemp seeds:

1 ounce of hemp seeds contains 10 g of proteins.

4. Flax seeds:

1 ounce of flax seeds contains 3.9 g of proteins.

5. Avocado:

1 ounce of avocado contains 4.02 g of proteins.