Protein bowl

If You’re Vegan, How Do You Get Enough Protein? 

If you’re worried about getting enough protein on a vegan diet, DON’T BE!. The truth is, most people get to much protein in their diet and vegans can easily get more than enough. Lentils, seeds, beans, tofu, quinoa, soya, nuts.. are an excellent source of protein. There are no known cases of protein deficiency in the US unless the person is malnourished overall..

So a simple bowl can can easily be a perfect source of protein. (you can use whatever you want for your lunchy bowl, but here are

 

Ingredients

  • 1/2 cup cooked lentils
  • 1/2 cup cooked beans or chickpeas
  • Spinach, arugula or green vegetables
  • pinch of salt
  • 1 tbsp oil
  • 1 tbsp vinegar
  • Tomato
  • Vegan meat
  • Avocado
  • Seeds (chia, pumpkin, poppy)

desconocido.jpg

Here is a handy list of foods and their protein amount:

Chia seeds, dried (Nutritional value per 100 g):

  • Energy: 436 kcal
  • Fat: 30,74 g (omega 3: 17,8 g, omega 6: 5,8 g, saturated: 3,3 g, monounsaturated: 2,3 g; polyunsaturated: 23 g)
  • Protein: 16,54 g
  • Calcium: 631 mg
  • Magnesium: 335 g
  • Cholesterol: 0 mg
  • Potassium: 407 mg
  • Iron: 7,72 mg
  • Vitamin E: 0,5 mg
  • Vitamin C: 1,6 mg
  • Carbohydrates: 7,72 g

Pumpkin seeds, dried (Nutritional value per 100 g):

  • Energy: 446 kcal
  • Fat: 19 g
  • Protein: 19 g
  • Calcium: 55 mg
  • Magnesium: 262 g
  • Cholesterol: 0 mg
  • Potassium: 919 mg
  • Iron: 3,3 mg
  • Vitamin C: 0,3 mg
  • Carbohydrates: 54 g

Raw vs cooked:

captura-de-pantalla-2017-07-04-a-las-11-40-00.png

 

Advertisements

3 thoughts on “Protein bowl

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s