Lean Protein Sources Vegan

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Sources Are given below:

Beans and legumes

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High in fiber, calcium, and iron, beans and legumesare also a great source of protein. Combined with high protein whole grains like buckwheat, brown rice, millet, quinoa, and teff, beans and legumes not only make a delicious meal, but often provide the full compliment of essential amino acids needed by humans.

Nuts and seeds

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Pecans have tons of vitamins and minerals like Vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc. And they help lower cholesterol. Brazil Nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E, and a great source of selenium.

Tempeh

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 soy is acomplete protein and thoroughly deserves its status as the go-to substitute for the meat-free (but go easy on the processed varieties).

 Tempeh and natto are made by fermenting the beans, but tofu is probably the best known soy product.

Tofu

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 Is an excellent source of calcium and a very good source of manganese, copper, selenium,protein and phosphorus. In addition, tofu is a good source of omega-3 fatty acids, iron, magnesium, zinc and vitamin B1.

Soybeans

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 Soya beans (Glycine max) are a type of legume, native to eastern Asia. … Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean … Aside from water, soybeans are mainly composed of protein, but they also contain good …

  • Calories‎: ‎173

  • Fat‎: ‎9 g

  • Protein‎: ‎16.6 g

  • Trans fat‎: ‎

Seitan

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Also known as wheat meat, is a vegetarian meat substitute made from wheat gluten, soy sauce or tamari, ginger, garlic and seaweed. This nonmeat alternative is high in protein, low in fat and a good source of iron.

 

Written By: Israr  Choudhary