Supplementing with plant-based protein sources such as edamame soybeans, lentils, and hemp seeds not only helps diversify the menu but also supports building a healthy diet. These foods are suitable for many people, especially vegetarians who want to reduce animal protein consumption.
Edamame soybeans
Edamame is young, soft soybeans, rich in protein and provides plant-based omega-3 fatty acids (ALA). This type of food can be used as a topping for salads, cereals or processed into convenient crispy roasted snacks.
Lentils
Lentils belong to the legume family, rich in fiber and protein, are a source of economical and easy-to-preserve plant-based protein. In particular, black lentils contain anthocyanins - antioxidants that are beneficial for the heart and brain. This type of bean is easy to process, does not need to be soaked, and can be used in salads or as side dishes.
Hawthorn seeds
Only 3 tablespoons of hemp seeds provide nearly 10g of protein, and are also rich in polyunsaturated fats that are good for the heart, including omega-3 ALA. It can be sprinkled on oats, salads, smoothies or added to grilled dishes, granola to increase nutritional value.
