We all know that protein is important, and the number one concern most people have about vegan food is that you won’t get enough protein!
But is it actually true? Can you even get enough protein on a vegan diet?
You might have guessed it…yes, it’s possible. And not only that: it’s actually quite easy and delicious. I have eaten a plant-based diet for close to 20 years: 10 years vegetarian and just over 10 years now as a vegan. I’m not only healthy but I thrive on this style of diet. Is it for everyone? No, but it is the answer many people are looking for to enhance their health and lose weight (when done correctly).
There are plenty of ways to get your proteins on a vegan diet, especially when you choose mostly whole-food sources, and that’s what I want to share with you today.
Here are the 7 best sources of vegan protein:
#1 Beans
Beans are a great source of fiber and protein. Whether you add them to your green salad bowls, learn how to make savory oven roasts, flavorful burger patties, or even low-sugar brownies, you will find that beans can be used in many different ways.
There are plenty of types of beans, ranging from kidney beans to black beans, white beans, fava beans, pinto beans, and many more. And they’ve always been used in cuisines around the world, from Italy to the Middle East even all the way to Japan.
100 g of dried beans usually have around 20 to 24 g of protein, while 100 g of cooked beans have around 7 to 9 g of proteins. This simply has to do with the fact that they take up a lot of water and expand in size as you boil them.
You can choose to buy dry beans, soak and boil them or, to keep it simple, buy organic canned beans.
#2 Lentils
Lentils are another great source of fiber and protein, and similar to beans, they come in many different variations. You can find red, brown, green, yellow, and black lentils, and they all have a slightly different flavor and texture.
That means you can prepare a huge variety of delicious dishes with them, from spicy curries and savory stews to “meatballs” and burger patties. You can even prepare the classic Italian bolognese or lasagna with black lentils to give it more flavor and protein.
100 g of dried lentils have around 25 to 28 g of protein, while cooked lentils tend to have around 9 g of protein per 100 g.
To reduce stomach upset, make sure to soak your lentils before boiling them, or choose an organic canned lentil.
#3 Seeds
Seeds are probably the most underrated vegan protein source. Here’s why: Pumpkin seeds and hemp seeds are the absolute champions when it comes to protein, but only a few people know that!
Pumpkin seeds have a whopping 35 g of protein per 100 g, and hemp seeds follow shortly with 30 g of protein per 100 g.
You also have sunflower seeds, flax seeds, and chia seeds, all of which are a great addition to your healthy lunch salads, breakfast bowls, and even sweet dessert recipes.
Not only that, but seeds are an excellent source of iron, calcium, and other vital nutrients.
#4 Nuts
Nuts also have a fair amount of protein, usually ranging from 14 to 20 g of protein per 100 g, depending on the type of nuts. You can use cashew nuts, almonds, and walnuts.
Of course, nuts also have a high amount of fat, which is why you wouldn’t make them your first source of vegan protein.
Again, you will find a larger number of recipes that include nuts, especially when making your own raw vegan desserts, preparing homemade vegan cheese, or to add flavor and texture to savory dishes.
#5 Grains
Here’s what many people don’t know – grains (and pseudo-grains such as quinoa) also have protein! And as a matter of fact, quite a bit of protein!
The whole grains with the highest amount of protein are quinoa with 18 g, amaranth with 14 g of protein and buckwheat with 13 g per 100 g. Even your breakfast oats tend to have around 13 g of protein!
So when preparing your lunch, make sure to add some grains at the side – not only do they tend to give a more interesting texture and absorb the flavors of your sauces, but they’re also a great source of additional protein and fibre, which is essential for health and weight loss.
#6 Tofu & Tempeh
Tofu and tempeh are both a great source of vegan protein. While tofu is made from boiling and coagulating soy milk, tempeh is made by fermenting soybeans.
Tempeh, which is used in cuisines all around Asia, comes out as the winner with 19 g of protein. Tofu tends to have more protein the firmer it is – with 13 g for firm tofu and 5 g for silken (soft) tofu.
There are plenty of recipes you can prepare with tofu! From a warming Vietnamese pho soup and a spicy Thai red curry to Japanese sushi rolls, you will always find a new and delicious dish in which you can use tofu.
Many people have concerns about using tofu, which is a myth that needs to be busted!
I’ve heard things like, “Isn’t all tofu genetically modified? Isn’t tofu bad for men because of the hormones?“
The short answer is no – but we’ll dive into that on another day!
For now, just don’t worry about eating tofu! Make sure to buy it organic and you’ll have a healthy and versatile source of vegan protein.
#7 Meat Replacements & Shakes
Let’s be honest – for many people meat replacements and supplements are a great option to get started on their vegan journey. The easiest way to replace a juicy beef burger is, well, to use a fitting meat replacement. You can also add a scoop of protein powder (my favourite is the Juice Plus+ Complete Shake Mix) to your shake or oatmeal and have a boost of pure plant complete protein.
Until next time,
Keep rockin’ your wellness!