Producer: Priyanka Das Editor: Mohit Bisht
A common concern about vegan diets is that they may lack sufficient protein as it is believed that meat is richer in protein than plants. But there are certain plant-based foods that contain higher protein than others.
Kidney beans, black beans, and chickpeas contain high amounts of protein per serving.They are an excellent source of complex carbs, fiber, iron, folate, phosphorus, potassium and manganese.
One serving of green peas covers more than 25% of the daily fiber, folate, manganese, and vitamin A, C, and K apart from proteins. They are also a good source of iron, magnesium, phosphorus, zinc, and copper.
Oats contain a higher quality of protein than other commonly consumed grains like rice and wheat. Oats also contain magnesium, zinc, phosphorus, and folate.
Nuts and seeds and their derived products are great sources of proteins. They are also great sources of fiber and healthy fats, iron, calcium, magnesium, phosphorus, and Vitamin E.
Vegetables with high protein include broccoli, spinach, asparagus, potatoes, sweet potatoes, and Brussels sprouts. Sweet corn is also a great source of protein.
Tofu is made from soybean curds. It is naturally gluten-free and low on calories but contains a very high number of plant-based proteins. It also has amino acids, fatty acids and calcium.