Protein does more than
just build strong muscles. It also strengthens bones, increases satiety,
protects against heart disease, and helps support a healthy immune system.
Beans are well-known for
being high in fiber, but did you know they are also high in protein? Beans are
a wonderful source of protein, ranging from 10-18 grams per cup.
surprising source of high-quality protein is quinoa. Quinoa, a seed that's
commonly thought of as a grain, was originally cultivated by the Incas in South
America but is gaining popularity worldwide. A quarter-cup of cooked quinoa
provides 5 grams of protein. It is especially rich in the amino acid lysine,
which is important for tissue growth and repair. Quinoa works well in soups and
salads and can easily serve as a substitute for rice in most recipes.
are the only vegetables that are a complete protein, meaning it contains all
nine of the essential amino acids--amino acids that our bodies can not make and
must be obtained from food. In fact, soybeans produce more than two times as
much protein per acre of land than any other crop of vegetable or grain.
Nuts and Seeds
seeds are also a meat-free protein source. A one ounce serving of most nuts and
seeds provide about 6-9 grams of protein.