Proteins are macronutrients essential for the proper functioning of the organism. They are responsible for determining the structure of cells and direct almost all vital processes. As if that were not enough, incorporating them in the form of food on a daily basis helps us feel fuller more quickly, which helps us to eat a quantity of food that meets our needs.
However, it is common to associate proteins only with meats. On the other hand, these 9 foods also contain an impressive amount of proteins and they all come from the vegetable kingdom. Discover them below!
- Porotos
This type of cooked legumes contains 15 grams of protein per cup. With them you can prepare a delicious soup of smoked black beans and spectacular stews in winter, or nutritious salads in summer.
- Seitan
Seitan is basically made from wheat gluten flour, which gives it that characteristic texture very similar to meat. With 20 grams per serving, you can add them to your diet by trying some tasty vegetarian tacos or simply cooking it on the grill and accompany it with a mashed pumpkin, for example.
- Cottage cheese
The cottage cheese constitutes a magnificent source of proteins since it contributes 26 grams per cup. However, you may find that if you eat it, you find it rather insipid. Try adding it to a plate of pasta, like a lasagna or a sweet preparation like a rich mango mousse.
- Peas
These small foods are not only nutritious but also very economical. Take advantage when the season and incorporate them to your favorite dishes either in salads, tortillas or sauces.
- Chia seeds
Chia seeds provide 4 grams of protein per 2 tablespoons, help in the process of digestion and (thanks to the fiber they contain) provide a feeling of fullness. To add them to your diet you just have to sprinkle them on top of your yogurt or dessert or even add them to sweet preparations like cakes and muffins. You can also add them to the salads and give them a touch of crispyness.
- Dry fruits butter
For every 2 tablespoons, these shortenings provide 7 to 8 grams of protein. Go ahead and change the traditional butter and try the classic peanut. Almond butter is also a tempting choice for its unequaled texture and flavor.
- Greek yogurt
Greek yogurt goes through a process that makes it more concentrated and dense than any other yogurt. With this creaminess and a fascinating flavor, they provide twice as much protein as ordinary yogurts (15 to 20 grams for each 170 gram serving). It is perfect to combine with herbs and prepare a delicious cream to spread or simply to spread on fresh toast.
- Lentils
Lentils are a rich, economic and fast option. They provide 18 grams of protein per cup and ... they do not require you to soak them in advance! They can make a delicious stew or eat directly in salads with a little olive oil and salt.
- Quinoa
Perfect for hamburgers or to prepare it with vegetables, quinoa provides 8 grams of protein per cup. If you have not tried it yet, it's time to give it a try. Just remember to season it well so that it enhances all its flavor.
According to the nutritionist and personal trainer Tina Gowin, the amount of protein an adult needs is around 75 grams per day, but this will depend to a large extent on the personal characteristics of each individual. Anyway, it is important to take into account the intake of these nutrients in the diet. Now you know 9 foods full of protein that you can easily incorporate. And you, which one are you going to start with?