Proteins, along with carbohydrates and vitamins, are elements that should never be missing from your diet because they have a series of fundamental properties for maintaining the health of the human body.
Like most people, you're probably used to associating protein with meat. It's true that animal-based foods have a high protein content, but they're not the only ones! There are, in fact, many non-animal-based foods that are very high in protein, perfect if you follow a vegetarian diet or simply want to reduce your meat consumption.
Defined as simple proteins, as they contain fewer amino acids than animal proteins, plant proteins are an excellent enrichment for your diet: in fact, they are found in a wide variety of foods that also allow you to create tasty and unusual recipes.
What Are Proteins?
Let's start with the basics: what exactly are proteins? They are essential macronutrients for our bodies, just as their name suggests, which comes from the Greek and literally means "of primary importance."
Proteins, in fact, allow the body to activate almost all physiological processes related to metabolism, but also to form and repair bones and tissues, to develop and support muscles, to produce hormones, to support the immune system and a whole series of other processes that occur according to the organism's biological rhythms.
Without the essential contribution of protein, our body would struggle, and so it's absolutely necessary in our diet. Remember, however, that the amount of protein you need varies depending on your protein intake, which in turn depends on many factors, including age, lifestyle (sedentary or active), and so on.
Plant Based Proteins' Benefits and Differences With Animal-Based Proteins
There are two types of proteins: animal and plant. The main difference between the two lies in the composition of the macromolecules, the quantity of amino acids they contain, and their biological value.
Plant proteins are commonly referred to as simple proteins because they contain a less complete amount of amino acids, which is why it's recommended to consume them in combination with other foods that complement their nutritional profile. In contrast, animal proteins are called noble proteins because they contain all the essential amino acids needed for cellular processes.
There is no one type better than the other, both are excellent for our body: the best solution is to balance the different protein sources, a solution that is good for the environment and also allows you to be healthy.
In Which Foods Can You Find Vegetable Proteins?
We're sure you're not expecting it, but there are countless foods that contain plant-based proteins —many more than you might imagine. Legumes are usually the first category that comes to mind, but whole grains and pseudocereals, nuts, seeds, and many vegetables are also very rich in them. Here's a short list of foods rich in plant-based proteins, along with some suggestions on how to use them in cooking.
1. Legumes
There's a reason they're listed first on lists of foods richest in plant-based proteins: they're the foods that contain the most. Easy to find in wide variety (all are high in protein, from chickpeas to beans, from lentils to peas, even lupins), they're also extremely versatile in the kitchen. In addition to classic soups and broths, where you can eat them alone or with pasta or grains, legumes lend themselves to a wide variety of recipes: for example, beans can be used to make excellent veggie burgers and create delicious creams, chickpeas can be used to make omelettes and vegetable flans, and peas can be used to make delicious main dishes, and side dishes. Fun fact: peanuts also fall into this category: they're actually legumes, being the seeds of the leguminous plant Arachis hypogaea.
2. Dried Fruit
Right after legumes, we find dried fruit, a true powerhouse of protein. An example? 100 grams of pine nuts contain a whopping 30 grams of protein, and the same goes for almonds, walnuts, cashews, hazelnuts, and pistachios. Due to their intense protein concentration, they are ideal as an energizing snack but can also be used in cooking as an ingredient: try them, for example, in salads and cold dishes, or if you're not vegetarian, in delicious recipes like chicken with almonds. But the possibilities are endless, from almond milk to classic pesto alla Genovese, from pasta with gorgonzola and walnuts to hazelnut cake.
3. Oily Seeds
Just like nuts, seeds are also an excellent source of protein. The best are hemp, pumpkin, and sunflower seeds: all three are very rich in protein and can be used in quick recipes like salads, but also in hot dishes like sautéed and roasted vegetables, or even to enhance bread and baked desserts.
4. Whole Grains and Pseudo-cereals
Whole grains and pseudocereals like quinoa (which you can use to make just about anything) are a real blessing in terms of plant-based proteins, but that's not all: whole grains have a high fiber content, which helps control body weight and nourish the bacterial flora properly. Therefore, make plenty of room in your diet for spelt, for example, and oat bran, but also for more specific products: among those with the highest protein content are sprouted wheat germ, which can be used to enrich yogurt, granola, and salads, and seitan, a pure protein obtained directly from wheat gluten. On average, it contains 25 grams of protein and, due to its appearance and nutritional profile, is a valid vegan alternative to meat that you can cook tastyally.
5. Soy and Derivates
Increasingly popular and beloved in the West, soy is a high-protein food because it's derived from white beans. Not only that, it's also very versatile in the kitchen. You're probably familiar with it as a sauce for dipping sushi, but soybeans are also used to make products like tofu, excellent for flavoring your miso soups or protein salads, and plant-based milk and yogurt.
6. Seaweeds
Still not widely used as an ingredient, better known as a supplement, algae are high-protein foods that are good for the body and can be used in the kitchen in a variety of ways. One of the most famous, spirulina, contains a whopping 57 grams of protein per 100 grams: it's no coincidence that, ground into powder, it's used to give a boost to smoothies, bowls, and yogurt. Nori seaweed is also very useful in the kitchen, especially if you love making sushi at home, and wakame seaweed, an ally in soups, broths, and fish dishes.
7. Some Types of Vegetables and Greens
Vegetables are certainly lower in protein than the foods listed above, but that doesn't mean they can't still be beneficial. Some types of greens can contribute more than others to your protein intake: among the best, we recommend broccoli, spinach, and Brussels sprouts, but also asparagus, artichokes, and sweet potatoes, which contain 4 to 5 grams. Sweet potatoes in particular are a perfect variety for a healthy, protein-rich meal that's also delicious: try them mashed, as crunchy sticks, or in the classic American Thanksgiving pie.
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