vegan protein sources

9 Vegan protein sources

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Finding vegan protein sources especially with no soy is a major issue for those who follow vegetarian and vegan diets as even if you found them they may not provide enough protein.


Many nutritionists believe that a well-planned vegetarian or vegan diet may supply you with all of the nutrients you require.
However, certain plant meals have substantially more protein than others.
Furthermore, high-protein diets like Carnivore and Dukan can improve muscular strength, satiety, and weight loss.
In this article, we will talk about some vegetarian foods with a high protein content per serving.

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Vegan protein sources

People including who aren’t following vegan or vegetarian diet knows some vegetables that are vegan protein sources like legumes, but there are more like;

Seeds

No doubt, seeds aren’t only for birds. Seeds may be a great source of protein and fibre in a vegan diet, from sesame seeds ground into tahini to flax seeds sprinkled on porridge or baked into bread. Plant-based omega-3 fats can also be found in flax, chia, and hemp. 

Seeds are a particularly good protein source for people who are allergic to nuts. Spread sunflower seed butter over toast, make a salad dressing with tahini, or make chia seed pudding.

Seitan


Many vegetarians and vegans enjoy seitan as a protein source.
Seitan comes from gluten, the primary protein found in wheat. 

When cooked, it mimics the appearance and taste of meat, unlike many soy-based imitation portions of meat.
It contains around 25 grammes of protein per 3.5 ounces as some call it wheat meat. 

This makes it the most protein-rich plant protein source on this list.
Seitan is also high in selenium and includes trace quantities of iron, calcium, and phosphorus.

This meat substitute you can find it in the refrigerators of most health food shops, or you can create your own with essential wheat gluten.

People who have celiac disease or are gluten intolerant should avoid seitan.

Edamame, Tofu, and Tempeh

Soybeans are the source of tofu, tempeh, and edamame.
Soybeans are regarded as a complete protein source. This means they supply the body with all of the necessary amino acids it requires.

Edamame are young soybeans with a pleasant, somewhat grassy flavour. You can cook it or steam it before eating, and they may be eaten on their own or in soups and salads.
Tofu comes by pressing bean curds together in a method similar to cheesemaking. 

Prepare tempeh by heating and gently fermenting ripe soybeans before pressing them into patties.


Tofu does not have a strong flavour, but it readily absorbs the flavours of the ingredients and spices you cook with it. Tempeh, on the other hand, has an unique nutty flavour.


Tofu and tempeh may both be used in a wide range of dishes, from burgers to soups and chilis.

Edamame is also high in fibre, folate, and vitamin K. Tempeh is high in probiotics, B vitamins, and minerals including magnesium and phosphorus.

Legumes

Lentils are an excellent source of protein, with 18 gram proteins per cooked cup (240 ml).
You can use it in a wide variety of dishes like fresh salads to substantial soups and spice-infused dahls.
Lentils are extremely high in slowly digested carbohydrates, and a single cup (240 ml) contains almost half of your daily fibre needs.


In addition, the fibre present in lentils has been shown to nourish the beneficial bacteria in your colon(probiotics), supporting intestinal health. Lentils may also help lower the risk of heart disease, diabetes, obesity, and some forms of cancer.
Lentils also include a lot of folate, manganese, and iron.. They also have a high concentration of antioxidants and other plant components that promote health.

Green vegetables

Green vegetables, which people ignore when it comes to protein, provide more than just vitamins and minerals. Protein-rich foods such as spinach, Brussels sprouts, and green peas can help balance out your plate. Greens are also high in antioxidants, high in fibre, and low in calories. You may add ready spinach to spaghetti, green peas can be mixed into a curry, and Brussels sprouts can be roasted for an enticing crispy side dish.


Chickpeas and most beans


Beans including kidney, black, pinto, and most other kinds have a high protein content per serving.
Chickpeas, commonly known as garbanzo beans, are another high-protein legume.
Per cooked cup, both beans and chickpeas provide around 15 grammes of protein (240 ml). They are also high in complex carbohydrates, fibre, iron, folate, phosphorus, potassium, manganese, and a variety of useful plant components.
Furthermore, numerous studies suggest that eating beans and other legumes can cut cholesterol, assist regulate blood sugar levels, lower blood pressure, and even reduce belly fat.


Make a delicious bowl of homemade chilli with beans, or add extra health benefits to roasted chickpeas by adding a sprinkle of turmeric on top.

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Yeast

Nutritional yeast is a strain of Saccharomyces cerevisiae yeast that has been deactivated and marketed commercially as a yellow powder or flakes.
It has a cheesy flavour and some use it in meals such as mashed potatoes and scrambled tofu.
Also, you may use nutritional yeast as a savoury topping on popcorn or sprinkle it on top of pasta meals.
Per ounce, this complete plant protein source has 14 g of protein and 7 g of fibre (28 grams)
Fortified nutritional yeast also contains a lot of zinc, magnesium, copper, manganese, and all of the B vitamins (including B12).Fortification. However, is not ubiquitous, and unfortified nutritional yeast should not be used as a source of vitamin B12.

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Teff and spelt


Spelt and teff fall under the group of ancient grains. Einkorn, barley, sorghum, and farro are some more ancient grains.
Spelt is a kind of wheat that contains gluten, whereas teff is a gluten-free perennial grass.
With 10–11 grammes of protein per cooked cup, spelt and teff have a higher protein level than other ancient grains (240 ml).Both are high in complex carbohydrates, fibre, iron, magnesium, phosphorus, and manganese, among other minerals. They also include a lot of B vitamins, zinc, and selenium.
Spelt and teff are versatile grains that may be used in everything from baked goods to polenta and risotto.

Whole Grains

Even while we generally think of whole grains as carbohydrate providers, they may sneak extra protein into meals. Many kinds are naturally high in protein, and they also include fibre, vitamins, and minerals. Start your day with a warm cup of oats, keep lunch fresh with a quinoa salad, and conclude your evening with wild rice-stuffed peppers for supper.