Where are plant proteins found?
Lentils, beans, chickpeas, beans ... are all very rich in vegetable protein, but also in group B vitamins and fiber. To increase their nutritional power and provide the body with the amount of protein it requires, the ideal is to combine them with cereals (whole rice, whole pasta, wholemeal bread, etc.).
Cereals (wheat and its derivatives - bread, pasta -, wheat, barley, spelled, etc.) are less rich in vegetable protein compared to pulses, but they are important sources of nutrients (vitamins, minerals). As for derivatives of wheat (bread, pasta), it is better to eat them in full version (whole bread), so they are richer in vegetable protein and fiber.
Contrary to popular belief, quinoa is not part of the cereal family: it is rather a seed of the family Chenopodiaceae (such as beet, Swiss and spinach). Particularly rich in carbohydrates, fiber and minerals, quinoa contains essential amino acids, so it is also a good source of vegetable protein.
Soybeans are the only food of plant origin to provide a protein intake that could be defined as "complete" and quite comparable to that of foods of animal origin. It contains amino acids that the human body does not synthesize alone. Its amino acid content is still lower than that of animal proteins: it is rich in lysine, but not too much in methionine.
Of Chinese origin, tofu or soy cheese is a food derived from the curdling of soy milk.
Tempeh consists of fermented yellow soybeans and assembled into compact blocks. It is particularly rich in vegetable protein and low in lipids.
Nuts, pistachios, almonds, cashews, hazelnuts are real reservoirs of energy. Rich in calcium, magnesium, minerals and fiber, they also contain vegetable proteins. Only downside: being very rich in lipids, oleaginous fruits have a fairly high caloric value. They are therefore to consume with moderation if one pays attention to the line.
The word "seitan" means "protein" in Japanese. It is a food based on wheat gluten. Particularly rich in vegetable protein and low in calories, it must be combined with legumes to provide the body with the daily protein intake it needs.
Good to know: High protein foods
Read also :
> All about proteins and their function
> The protein diet: how does it work?
> Quiz: True / False about food
> 10 rules for healthy eating
Sources and notes : Anses.