8 products that are not inferior to protein in meat
Lately, vegetarianism is coming into fashion. More and more people are refusing food of animal origin, introducing herbal products into their diet. Despite the great benefits of vegetarianism, there is a problem: lack of protein in the human diet.
However, do not be upset, because this situation is reparable. Scientists have shown that there are products of plant origin, which are able by the amount of protein to completely replace meat. The most interesting is that there is no exotic in them, and they are available to quite a lot. Recall that the daily protein intake is calculated by the formula: 0.8 g times 1 kg of weight. So, here are these products …
1. Lima beans
This is one of the types of white beans, which pleases gourmet creamy taste. Because of this, she has a second name: oil beans. It contains a large amount of magnesium, iron, calcium, as well as dietary fiber. One serving of boiled lima beans contains 14 g of protein.
What to cook? Butter beans are often cooked first courses, replacing meat products with it. In addition, it is often used in vegetarian burgers and various stews.
2. Black beans
Black beans, like beans, have a lot of protein. One serving of boiled black beans contains 15 grams of protein. This is as much as can be found in two chicken legs. In addition, black beans contain a large amount of vitamins, minerals and fiber. It is useful to know that this product is low in fat and has anti-inflammatory and antioxidant properties.
What to cook?
Black beans, like beans, are used for cooking first courses, as well as for vegetarian burgers. In addition, they serve as an excellent filling for tacos.
3. Almond or almond oil
It is known that in 1 tbsp. A spoon of almond oil or 60 grams of almond oil contains 12 grams of protein. This is as much as can be found in 400 ml of milk. In these nuts contain a large amount of vitamins, minerals, antioxidants and fats. As for almond oil, it boasts the presence of magnesium, calcium and iron.
What to cook?
Almond is well known for its taste, and most often it can be found in various pastries. As for almond oil, it is used not only in its pure form, but also as an enhancement of the taste of various dishes: cocktails, fruits, etc.
4. Tempe
Tempe – a product that is common in Indonesia and Sri Lanka. It is made from soybeans, adding to them a certain fungal yeast. Over time, soy becomes viscous and dense, resembling meat. If we talk about the taste of the tempo, it is very similar to mushrooms or nuts. For many vegetarians, this fermented product is an excellent meat substitute. For example, in one portion of the pace contains 33 g of protein.
What to cook?
Tempe can be found both in soups, and as an independent dish. It is made to stew or fry. To tempo recommend serving potatoes or salad. They say that this fermented product makes an excellent barbecue.
5. Lentils
Another source of large amounts of protein is lentils. One serving of these beans contains 18 grams of protein. In addition, a large amount of vitamins, minerals and fiber can be found in lentils.
What to cook?
One of the most common dishes is lentil porridge. In addition, these beans are great for cutlets and curry soup.
6. Soy
Soy is one of the most common foods that vegetarians use in their diets. And this is no accident. Soybeans contain a huge amount of useful amino acids, as well as B vitamins and protein. So, for example, in one portion of soy contains 18 g of protein.
What to cook?
Soy is a great substitute for meat. It can be used instead of meat products in a stew, as well as stew and fry. Fans of soy products claim that they make an excellent barbecue.
7. Spinach
Spinach is a storehouse of beneficial vitamins and minerals. 300 grams of spinach contain 9 grams of protein. In addition, this plant is a source of folic acid, responsible for the health and growth of body cells.
What can you cook?
Of course, most often spinach can be found in salads. However, there is an alternative dish: smoothies from this plant. By the way, it is an excellent substitute for powdered protein shake.
8. Quinoa
It is known that in a glass of boiled quinoa contains 8 g of protein. In this croup there are a large number of amino acids, as well as magnesium, iron, vitamins E and B, potassium, phosphorus, calcium and fiber. By the way, in quinoa there is no gluten. This croup has a low glycemic index.
What to cook?
Quinoa makes excellent cereals, as well as the basics for stews and soups. In addition, vegetarians recommend trying this cereal as a substitute for minced meat in various dishes.
