vegan protein rich foods

         If you are a vegetarian and looking for the vegan protein source I am sure you definitely had a quest regarding vegan protein source.
     Most of the people use to tell that vegan food has no protein and I am here to prove them wrong.

    however, the protein content in a vegetarian diet is mild, these foods could be a good choice of protein when you committed to being a vegetarian. 

1.peanut. 

  

    peanuts are well known as groundnuts in India and other Asian countries. peanuts are the rich source of protein that all vegetarians can eat. even groundnut oils also contain essential fats and vitamins.

• 100grams of peanuts contains about 26 grams of proteins. that means 26% in peanuts are filled with proteins.
• peanuts are also rich in calcium. about 9% of peanuts are filled with calcium. 
• peanuts are also rich in essential carbohydrates and fats. about 16 grams of carbohydrates are present in peanuts. 

       mostly everyone uses to boil the peanuts and may think that it may lose its protein content on boiling. but, the good news is you can still acquire protein by boiling peanuts. yes, 

on boiling the peanuts it loses its protein content by   12 grams.  so, boiled peanuts contain 14 grams of protein which can be considered as a good source of protein. 

      peanuts which are dry roasted or oil roasted tends to high protein than boiled one. roasted peanuts contain about 24-26 grams of protein. however, peanuts consumed on boiling could be good for your digestion and suppress cravings which helps you to lose weight.


2.chickpeas. 

    chickpeas are turkey origin legumes belonging to the family Fabaceae. these are well known in India as chana or chole and used in making various healthy and delicious recipes. 
    chickpeas are also a good source of protein for vegetarians. chickpeas are well known as hummus are made of it. hummus is the recipe that is used as a spread over bread, salads, and as a stuffing for raw vegetables like cucumber. 
 
          chickpeas are rich in proteins as it contains about 19 grams of proteins. boiled chickpeas consist of 9 grams of proteins. as it is also rich in iron and vitamin b6 one can get huge health benefits for it. 

3.almonds. 

         almonds belong to the family Rosaceae which was first cultivated around central Asia. almonds are used in the preparation of many recipes around the world. in India almonds are used in a wide range of varieties. 

          

           almonds are rich sources of protein and folic acid. the hand full of almonds consists of many nutritional benefits as they are rich in protein. 1oz of almonds (25 almonds) consists of 6 grams of protein. 

   

          almonds are also rich in magnesium, calcium, iron and other vital vitamins and nutrients. almonds are generally consumed after soaking it in water for 3 hours followed by removing its skin. eating 7-25 almonds a day by soaking in the water, one can acquire many health benefits.

4.quinoa.

             quinoa is the food with the most benefits. majority of the people are not aware of the presence of quinoa. quinoa belongs to the family Amaranthaceae which is originated in Peru and bolivia. 

        quinoa also associated with many health benefits. about

the nutritional values, Quinoa is a rich source of protein. 100grams of quinoa consists of 14grams of proteins. these are also associated with other benefits such as iron, magnesium, and vitamin b6.

5.chia seeds. 

     Chia seeds belong to the mint family which is a native of Central America. however, chia seeds are not widely used in India. these are mostly used as an adding for smoothies and shakes. 

      chia seeds are also a good source of protein. 100 grams of chia seeds consist of 17grams of protein. chia seeds are also a good source of iron and magnesium. 

         

     the protein content in chia seeds is not well absorbed by our body as it may require not more than 1table spoon while consuming in any way.  but you can add them in a large amount while preparing a homemade protein bar.

6.tofu.
      tofu is nothing but panner made out of soy milk. the soy milk was broken into curdles by adding lemon/vinegar and was hardened by folding it in cloth by placing weights on it. 
   
         tofu is a good source of protein and calcium. 100 grams of tofu consists of 8 grams of protein. tofu is also rich in calcium and magnesium and iron. 

     
7.cheese. 
   
          cheese is the best source of protein for vegetarians. cheese is made of milk by breaking it down with an enzyme called rennet. these are very widely used around the world in different recipes.

      cheese is regarded as the best protein source among the vegetarian diet. 100 grams of cheese consists of about 28 grams of protein. you can get 7 grams of protein just by having a single slice. so, adding cheese to your diet is a good option. 

8.cottage cheese. 
    
         cottage cheese is nothing but panner. panner is made by breaking down milk into curdles by adding lime. these are very widely used in Indian food especially in north India. 

            panner is a rich source of protein with about 11grams of protein. these are also rich in calcium, magnesium. so, panner/ cottage cheese is also a choice for a protein.