Vegetables: Maybe be surprised, but the green vegetables are full of protein. A cup of (cooked) spinach has approximately 7 grams of protein. Two cups of bore cole, approximately 5 grams. A cup of chícaros stews, 9 grams. The same portion a cup – of kidney-beans has 13 grams!
Chía and hemp. So much the seeds of chía as those of hemp are an incredible source of protein. You can consume them in his form of seed or granulated. Add it to the salads, yogurt, batters and dust on your hummus or slobber ganoush. In order that you des an idea, 30 grams of hemp in powder he him adds 11 grams of protein to your batter.
Milk derived from plants. A cup of milk of almonds or soybean has from 7 to 9 grams of protein.
Already be that you do batters to yourself or add it to your cereal or do pudín of chía, you will achieve breakfasts and snacks of average late delicious abundances of energy and protein.
Butter of almonds. The butters of grains, seeds and nuts are not only delicious but they are loaded with nutrition. Personally, I do not consume peanuts. If I have to choose, I choose almonds or cajú. add it to your sandwich of average late, eat it with banana, or simply alone. 8 grams of protein will contribute a couple of spoonfuls besides oily essential acids.
Quinoa (or quínua). Not only for us vegetate and vegetarian, but for those who do not eat gluten, the quinoa is a gift of the nature since it is versatile, delicious and full of nutrition. In a cup it has 9 grams of protein, without counting the essential amino acids that generally tend to be absent more when one does not eat meat.
Seitán. King of the vegetable excellent proteins! Only four ounces of seitán has 26 grams of protein 50 % of the daily requirement in general.
Lentils and vegetables. With the lentils, part of the family of the vegetables, you can make stews, hamburgers, soups and serve it on quínua or rice. A cup of lentils has 18 grams of protein, and not what to speak about the iron and the fiber! Though, as the grains, the vegetables are hiper known by his nutritional properties, it is necessary that they are treated by the due respect in order that your body digests them and absorb the major quantity of benefits and nutrition. A cup of beans, beans or blacks they give you approximately 15 grams of protein (besides great quantity of iron and fiber).
Tempeh. This one is a derivative fermented of the soybean with a high place contained in multifaceted. A cup of tempeh is loaded with 30 grams of protein, more than a hamburger than regular meat.
Germinated wholemeal bread. If you eat bread, this one is the only bread that you should eat until you bake own yours. These breads take at least 10 grams of protein as a portion.
Vegetable algae and spirulina (espirulina). Though highly used by the Maya and Aztecs for his curative properties, this green form of protein has begun to arouse excitement the vegetarian ones and veganos since it has high alkaline properties for the body. In only a regular portion it you provides with great quantity of vitamins, minerals, iron, eight amino essential acids, enzymes, antioxidatens, is high in chlorophyll and 60 % necessary protein daily.
The best sources of iron they are the desiccated fruits, the integral cereals (included the wholemeal bread), the dried fruits, the vegetables of green leaves, the seeds and the vegetables. Other rich food in iron, but that take normally in smaller quantities are the flour of soybean, the parsley, the watercress, the molasses and the eatable algae.