Natural Protein Sources For Vegetarians & Vegans

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BY IYANDA ESTHER

Vegetarians' and vegans' diets have been linked to several health benefits in terms of weight loss and a low chance of health problems. They can obtain essential protein from a variety of plant-based sources. If you plan your meatless diet well, you will get all the nutrients your body needs. Here are 12 natural protein sources for those following a vegetarian or vegan diet:

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1. Lentils

Lentils are an excellent source of protein, fiber, and various nutrients. You can use them to cook soups, salads, stews, and other dishes.

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2. Chickpeas

Chickpeas, also known as garbanzo beans are a good source of protein. They are versatile and can be used in salads, curries, or roasted for a crunchy snack. They also are rich in protein, fiber, and iron.

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3. Quinoa

Quinoa is a complete protein, which means it contains all the 9 essential amino acids. You can use it as a base for your salads, bowls, or as a side dish.

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4. Tofu

Tofu is made from soybeans. It is a versatile protein source. It takes on the flavors of the dishes it's prepared with and can be used in stir-fries, sandwiches, or salads.

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5. Tempeh

Tempeh is another soy-based protein source with a nutty flavor. It is a good source of protein, fiber, and various nutrients.

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6. Edamame

Edamame is young, green soybeans and can be enjoyed as a snack, added to salads, or used in stir-fries. They are rich in protein, fiber, and antioxidants.

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7. Black Beans

Black beans are a staple in many cuisines and are an excellent protein, fiber, and iron source. They can be used in soups, salads, or as a filling for burritos and tacos.

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8. Chia Seeds

Chia seeds are a rich source of plant-based protein, omega-3 fatty acids, and fiber. They can be added to your smoothies, yogurt, or chia pudding to give you the essential nutrients you need.

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9. Hemp Seeds

Do you know hemp seeds are a complete protein source and provide omega-3 fatty acids? They can be sprinkled on your salads, or yogurt, or added to smoothies. It also beautifies your desserts.

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10.  Almonds

Almonds are not only a good source of protein but also provide healthy fats, fiber, and various vitamins and minerals. They make for a convenient and nutritious snack.

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11. Seitan

Seitan is also known as wheat gluten. It is a high-protein meat substitute. It has a chewy texture and can be used in various of your savory dishes.

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12. Peas

 Green peas are a good source of protein, fiber, and vitamins. They can be added to salads, soups, or used as a side dish.

It's important for you as an individual following a vegetarian or vegan diet to incorporate various protein sources to ensure you receive a well-rounded intake of essential amino acids and nutrients. Planning meals with a mix of legumes, grains, nuts, and seeds can help meet protein requirements.

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