One of the first concerns people have when they become vegetarians or vegans is related to protein intake, present in abundance in animal sources (meat, fish, chicken). However, there are many sources of vegetable protein. They do not only supply this daily organism requirement, but also add to the diet nutrients essential to health, such as iron, vitamins (especially B-12), omega-3 and several minerals.

To diversify your food and fulfill the ANVISA recommendation – which advises a daily intake of 75 grams of protein – there are many vegetable foods that can be part of your everyday menu. See the best protein sources of protein for vegans:

Pea

With a higher amount of protein than milk, it can be consumed as cooked grains, such as soup or even blended like a pate accompanying bread and toast.

  • Amount of protein in 100 grams of food: 5.42 grams.

Sunflower seed

It can be added to salads and many ready meals, to be used to make pate, and even to be consumed as a snack.

  • Amount of protein per 100 grams of food: 20.78 grams.

Chia

Champion in the protein amount, chia can be added to salads, juices, smoothies and soups, adding fiber, calcium, iron, magnesium, zinc and omega 3 in the food, in addition to ensuring a good proteins supply for vegans.

  • Amount of protein per 100 grams of food: 16.54 grams.

Bean

The protein amount varies according to the type of beans (carioca, black, red and white). A good tip is to combine legumes with rice, to supercharge the union of amino acids.

  • Amount of protein in 100 grams of feed: 8 grams.

Seitan

Known as “gluten meat”, it is widely consumed as a protein source for vegans, but should be avoided by gluten allergic people, since it is prepared from wheat.

  • Amount of protein per 100 grams of food: 75.16 grams.

Quinoa

One of the champions in grain protein content, quinoa can be consumed also in flour, added to soups, sauces, salads and juices.

  • Amount of protein per 100 grams of food: 14.12 grams.

Sesame

Both types of seed as in flour, Sesame is a major protein source and calcium, phosphorus, iron and B vitamins as well.

  • Amount of protein per 100 grams of food: 17.73 grams.

Chickpea

The best option for vegans and vegetarians is betting on chickpea in flour form, since the protein content drops dramatically when cooked.

  • Amount of protein per 100 grams of food: 22.39 grams.

Tofu

For being versatile and having a bland flavor, it may be added to soups, salads and numerous recipes as a cheese substitute. However, to take advantage of the high protein content, the best option is to fry it.

  • Protein amount per 100 grams of food: 17.19 grams.

Cocoa powder

The sugar-free option allows a wide variety of preparations such as cakes, puddings, chocolate truffle, candies and desserts in general in addition to having a pleasant taste.

  • Amount of protein per 100 grams of food: 19.60 grams.

If you are interested in the subject, especially for the last item in the list, you need to know Desserts course and vegan tips for you and your business. It will teach you to prepare recipes like strawberry cream with chocolate, banana brownie with nuts, the mango tart with coconut and many others. Be sure to check it!