Main sources of protein for vegetarians

Main sources of protein for vegetarians
This article discusses some of the main sources of vegetarian protein and why are ideal and also gives some high protein vegan recipes.

Main sources of protein for vegetarians and recipes

One of the biggest challenges about being vegan is getting enough protein in the diet. Protein is a really important macronutrient and that without it would have no structure. The protein comprises 20 building blocks called amino acids, which are essentially the basic building blocks of life. Eight of these 20 amino acids (i.e., isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) are what are known as essential amino acids or amino acids that can not be manufactured by the body and must be obtained by the food to eat. Amino functions in the body are numerous. Proteins provide structural functions in the body and the form of enzymes, neurotransmitters and hormones that regulate bodily processes as sleep, mood, digestion and reproduction. They also help shape our muscle tissue and skin. Amino acids also form the basic structure of our genetic material DNA containing our plan, or code for life. It is therefore vital that we get protein from a variety of sources so that we can obtain a profile of amino acids varied.
The main challenge is that dietary protein is found primarily in animal products such as meat, poultry, fish, eggs and dairy.

This protein in animal sources is what is called "complete protein" because it contains 8 essential amino acids. Amino acids are also present in certain plant sources such as soybeans, vegetables, legumes, nuts and seeds, with small amounts found in grains as well. These sources are not all complete, however, which makes it even more important that a vegan receives a varied diet in terms of protein.

Sources of protein for vegetarians

lentils

These small round legumes are powers of nutrients, including protein, fiber, low carb GI, B vitamins and minerals, especially iron. Dhal are traditionally made in a style lentil stew India and great for winter salads and soups are also added.

Content / 100g Protein: 26g

Peanut butter

Rich, creamy and rich, peanut butter is the perfect topper or saucepan for vegans. It is not a nut, as such, peanuts are actually a legume, so it is the best source of protein of all nuts. Peanuts are rich in folic acid, iron and are also a great source of monounsaturated fats. The latest findings show on peanuts containing resveratrol, a phytochemical (also found in red wine and grape juice) that is associated with a lower risk of heart disease. The skin redness found in Spanish peanuts is a concentrated source of resveratrol.

Content / 100g Protein: 24g

almonds

Often referred to as "the king of nuts", almonds are an excellent source of vitamin E, potassium, magnesium, phosphorus, protein and fiber and are one of the richest sources of nuts healthy monounsaturated fats.
Almonds also contain a chemical that fights special called laetrile cancer and cancer clinics worldwide Recommend 10 raw almonds a day to their patients.

Content / 100g Protein: 22g

Chia seeds

Chia seeds are well known for their high fiber and omega-3 content. Because it is a seed but is also a source of protein reasonable, with the added benefit of omega-3 for vegans. Chia is relatively new in the health circuit and is quite similar in nutritional content of flax seeds. He also has a low glycemic load makes them useful for controlling blood sugar.

Content / 100g Protein: 16g

Based Products Soy and quinoa are excellent sources of protein for vegans

tofu

Tofu or soybean curd, is a delicacy soy-based vegan having a sensation in the fleshy mouth. Because it is made from soybeans, but also it provides complete protein. It is ideal on their own, marinated or added to stews and stir-fries. Alone has a bland taste good, but it will absorb all the flavors cooked with a sponge.

Content / 100g Protein: 16g

edamame

Young soya beans or edamame is a popular Japanese fish. Whole soy beans provide a complete source of protein and an exceptionally low and high in fiber so that an ideal glycemic index food.
Legumes, such as soybeans are also rich sources of iron, a nutrient missing in the vegan diet.

Edamame are great as a dish for a Japanese meal or can be added to salads, soups and stews to increase the protein content.

Content / 100g Protein: 10g

Quinoa

Most grains are not suitable sources of protein, but quinoa is different. This grain seed South America is somewhere between a seed and grain.
Most other grains lack two important amino acids: lysine and quinoa icoleucine but is a good source of both and is considered a complete protein.

When cooked resembles small balls, translucent. It has a slightly nutty flavor and goes well with both pasta and sauces, rice and is a great substitute for anyone. It also works well combined with fruit and nondairy milk as a breakfast cereal.

Content / 100g Protein: 14g

Protein-rich recipes for vegans friends

Quinoa Breakfast Bowl (for 4 people)

Ingredients:

1 cup raw quinoa
150ml coconut milk
1 banana
1 cup blueberries (or any berries in season)
40g flaked almonds

- Add the quinoa to 2 cups water in a saucepan. When it starts to boil, add the coconut milk and simmer for 15-20 minutes until the quinoa is translucent. Let cool.

- Chop the banana

- Add the bananas, berries and sliced ??almonds quinoa and serve in bowls.

Mock Chopped Chicken Liver (serves 4)

Ingredients:

Lentils 1 cup
1 small onion, chopped
1 cup vegetable broth
1 tablespoon. olive oil
2 Tbsp. smooth peanut butter
A little bit of salt

- Place lentils in a saucepan and bring to a boil. Lentils simmer covered for 30-40 minutes. Transfer the lentils in a food processor.

- Heat the oil in a medium saucepan. Add onion and cook, stirring, for 5 minutes.

- Add the vegetable stock, olive oil and peanut butter in the food processor and pulse until the mixture becomes smooth. Serve as you would with a pâté.

Scrambled tofu (serves 4)

Ingredients:

1 tablespoon. coconut oil
½ onion, chopped
Baby spinach leaves small bag
A handful of white button mushrooms, sliced
1 medium tomato, chopped
Block 250 g of tofu
1 teaspoon turmeric
Salt and pepper to taste

- Heat the coconut oil in a large skillet. Add onion and cook for 5 minutes.

- Add the mushrooms, tomato and tofu and cook for another 5 minutes, then add the spinach and cook until reduced.

- Add the turmeric, salt and pepper and serve as was scrambled eggs on a slice of bread.