Last modified on Friday, 09 October 2015 04:26
- Protein: 8 grams per 1 cup serving, cooked
Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, bread, cookies, and breakfast dishes.
Protein: 6 grams per 1 cup serving, cooked
Buckwheat is not a type of wheat at all, but a relative of rhubarb. The Japanese have turned the plant into noodles called soba, other cultures eat the seeds by either grinding them into flour or cooking the hulled kernels, or “groats,” similarly to oatmeal. Some studies have shown that it may improve circulation, lower blood cholesterol and control blood glucose levels.
Protein: 10 grams per 3 tablespoon serving
Don’t be scared by the name; hempseeds do not contain THC, however they do contain significant amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of essential fatty acids, like omega-3s, which can help fight depression!
Protein: 4 grams per 2 tablespoon serving
Chia seeds are the highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. Chia seeds contain iron, calcium, zinc, and antioxidants. They form a gooey gel when combined with milk or water, which makes them fantastic for making healthy puddings, thickening smoothies, or replacing eggs in vegan baking.
Protein: 10 grams per ½ cup serving (firm tofu), 15 grams per ½ cup serving (tempeh), 15 grams per ½ cup serving (natto)
While beans are normally low in the amino acid methionine, soy is a complete protein (but go easy on the processed varieties). Tempeh and natto are made by fermenting the beans, which actually make them a healthier, probiotic soy product. If protein’s a concern, it’s important to choose the firmest tofu available—the harder the tofu, the higher the protein content.
Rice and Beans
Protein: 7 grams per 1 cup serving
One of the simplest and cheapest meals in existence is also one of the best sources of protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine, so if you put them together, you have a complete protein! Just be careful: some individuals to not properly digest beans and could have GI symptoms like gas and bloating if they eat them.
Ezekiel Bread Protein: 8 grams per 2 slice serving
“Take wheat, barley, beans, lentils, millet, and spelt, put them in one vessel and make them into bread for yourself.” This fragment of Ezekiel 4:9, while initially intended to help a besieged Jerusalem make bread when supplies were low, turned out to be a recipe for an extraordinarily nutritious loaf that contains all of the essential amino acids. It’s also usually made from sprouted grains, a process, which significantly increases the bread’s fiber and vitamin content, as well as its digestibility.
Hummus and Pita
Protein: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus
The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine. Add some chickpeas through hummus, which have plenty of lysine, and you have a complete protein: hummus and pita. Chickpeas have a pretty similar amino acid profile to most legumes; so don’t be afraid to experiment with hummus made from cannellini, edamame, or other kinds of beans.
Spirulina with Grains or Nuts
Protein: 4 grams per 1 tablespoon
Contrary to popular belief, this member of the algae family is not a complete protein, since it’s lacking in methionine and cysteine. All that’s needed to remedy this is to add something with plenty of these amino acids, such as grains, oats, nuts, or seeds.
Peanut Butter Sandwich
Protein: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter
Every time legumes like beans, lentils, and peanuts are combined with grains like wheat, rice, and corn, a complete protein is born. Peanut butter on whole sprouted wheat is an easy snack that provides a good dose of all the essential amino acids and plenty of healthy fats.