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what they are and how to enjoy them


Proteins support the body in various vital functions and help maintain and improve muscle mass.
The most immediate food association with vitamins is with meat, in particular chicken, but obviously there are many plant elements that contain them in quantity, ideal for consumption by those who follow a vegetarian diet but not only.

These are the plant foods richer in proteins and how to consume them.

Plant foods rich in protein

Lentils (dry raw)

Total protein: 23 grams per 100 grams
Lentils, like other legumes, are rich in vegetable proteins and can be eaten in many different ways. Easy to prepare, they can in fact be used as meat side dishes, a main dish or as a base for soups or pasta or rice first courses.

Borlotti beans (dried raw)

Total protein: 22 grams per 100 grams.
Borlotti beans are very popular legumes in South American cuisine but also in the Mediterranean diet. Excellent in salads, they are also perfect as a base for soups or minestrone and are an excellent general ally for health.

Chickpeas (raw dried)

Total protein: 21 grams per 100 grams.
Blended chickpeas are the main ingredient of hummus, a dip that can be enjoyed during meals but also as a snack. However, these legumes can also be consumed whole just like borlotti beans and therefore as a base for soups or minestrone, but also roasted.

Broad beans (raw dried)

Total protein: 21 grams per 100 grams.
The taste of broad beans, the pods of which are eaten, is similar to that of edamame or green beans. These nutritious legumes can be added to stews and salads or made into a tasty dip by blending them together with other ingredients like olive oil and sesame seeds.

Peas (dried raw)

Total protein: 22 grams per 100 grams
Peas are often mistakenly included in the category of vegetables but in reality they are legumes in all respects. Eating them, in addition to proteins, involves the intake of carbohydrates, fibre, iron, zinc and group B vitamins.

These foods have a sweetish and pleasant flavor which lends itself to many recipes for first courses such as pasta or soups, but also to side dishes or light second courses.

Quinoa (cotta)

Total protein: 8 grams per cup

Quinoa is a herbaceous plant belonging to the same family as spinach and beetroot, and is native to South America.
This popular health food is rich in protein, fibre, antioxidants and minerals, cooks in just 15 minutes and is great as a base for salads enriched with vegetables and avocado, or for making into veggie burgers or soups.


Total protein: 20.27 grams per 100 grams.
Pistachios are seeds of the pistachio plant with antioxidant properties and in addition to proteins they guarantee the intake of precious mineral salts such as calcium, phosphorus, potassium and iron and vitamins E, B1 and B6.
Excellent to taste, they lend themselves to sweet recipes such as cakes, pastries or spreadable creams but also savory in the form of sauces for first courses or in grains for second courses of meat or fish. Also excellent in salads.


Total protein: 21.22 grams per 100 grams.
Almonds are delicious and nutritious seeds and as well as being an excellent source of protein, they contain healthy fats, vitamin E and antioxidants. To obtain as many nutrients as possible from these elements, it is best to eat them with the peel intact.

Mainly used as an ingredient for desserts, they can however also accompany many savory dishes or be eaten alone as a snack.

Brussels sprouts (raw)

Total protein: 4.2 grams per 100 grams.
Brussels sprouts or sprouts are a slightly bitter vegetable and therefore little loved by children but with high nutritional value. They can be eaten roasted, steamed or even chopped in salads.

Chia seeds (raw dried)

Total protein: 16.5 grams per 100 grams.
These tiny black seeds are part of the superfood family because even in small quantities they contain lots of protein, fiber, omega-3 fatty acids and other nutrients. Excellent for breakfast together with yogurt or as a base for porridge, they can also be used to make healthy desserts such as puddings or added to salads or second courses.

Potatoes (raw)

Total protein: 2 grams per 100 grams.
Potatoes are a key element of the Mediterranean diet precisely because of their highly beneficial properties. Excellent source of protein, they also contain vitamins C and B-6 and potassium. There are many recipes that can be made with this tuber, all very tasty and healthy, with the exception of the fried ones.

Broccoli (raw)

Total protein: 3 grams per 100 grams.
Broccoli is a panacea for health and in addition to proteins, it provides the body with fibre, vitamins K and C and many other nutrients. They can be eaten boiled with a drizzle of olive oil or as a condiment for first courses or, blended, in the form of cream soup.

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