Are you looking for some vegan protein sources that will make your muscles grow and your taste buds happy? Do you want to impress your friends and family with your plant-powered dishes and snacks? Do you want to prove that vegans can get enough protein without eating animals or their products? If you answered yes to any of these questions, then this list is for you. Here are some of the best vegan protein sources that will make you say “wow” and “yum” at the same time.
Seitan
This meat-like product is made from wheat gluten and has a chewy texture. It’s one of the highest sources of plant-based protein, providing a whopping 25 grams per 100 grams, which is more than chicken or beef.
Some people call it “wheat meat” or “mock duck”, but don’t worry, it won’t quack at you.
Tofu
This versatile product is made from soy milk that has been curdled and pressed. It has a mild flavor that can absorb different seasonings and sauces. It’s a good source of protein, offering 8 grams per 100 grams, as well as calcium and iron.
You can make anything from tofu scramble to tofu cheesecake, but don’t try to make tofu ice cream.
Lentils
These small, round legumes come in different colors such as brown, green, red, and black. They are easy to cook and can be used in soups, salads, curries, and more. They are rich in protein, giving 9 grams per 100 grams, as well as fiber and folate.
One of the oldest crops in the world, but they still look young and fresh, unlike some people I know.
Beans
These large, oval legumes include varieties such as black-eyed, pinto, butter, cannellini, soya, edamame, and kidney. They are filling and satisfying and can be used in dishes like chili, hummus, burgers, and more. They are high in protein, ranging from 7-10 grams per 100 grams depending on the type.
Known for their musical properties, but don’t let that stop you from enjoying their protein benefits.
Nutritional yeast
His yellowish powder is made from a strain of yeast that has been deactivated and dried. It has a nutty and cheesy flavor that can be sprinkled on popcorn, pasta, salads, and more. It’s a great source of protein, delivering 14 grams per 100 grams, as well as B vitamins and antioxidants.
Also known as “nooch” among vegans, which sounds like a cute nickname for a pet.
Hemp seeds
These small, brown seeds are derived from the hemp plant and have a mild and nutty flavor. They can be eaten raw or added to smoothies, granola, salads, and more. They are packed with protein, supplying 10 grams per 30 grams, as well as omega-3 fatty acids and magnesium.
These won’t get you high unless you’re high on protein and healthy fats.
Peas
These green pods contain round seeds that are sweet and tender. They can be eaten fresh or frozen and can be added to soups, salads, stir-fries, and more. They are a good source of protein, providing 7 grams per 100 grams, as well as vitamin C and K.
Easy to grow and easier to eat.
Quinoa
This gluten-free grain has a fluffy texture and a nutty flavor. It can be cooked like rice or oats and can be used in salads, bowls, porridge, and more. It’s a unique source of protein, offering 4 grams per 100 grams and containing all nine essential amino acids.
It’s pronounced “keen-wah”, not “kwin-o-a”. But don’t worry if you get it wrong, most people do.
Nuts and seeds
These crunchy snacks include walnuts, almonds, cashews, chia seeds, sunflower seeds, pumpkin seeds, etc. They can be eaten raw or roasted and can be added to smoothies, oatmeal, yogurt, and more. They are high in protein, ranging from 4.5-6 grams per 30 grams depending on the variety.
Great for snacking on, but don't overdo it, or you might end up with a nutty belly or a seedy grin.
So there you have it, some of the best vegan protein sources that will make you feel strong and healthy. Whether you’re a seasoned vegan or a curious newbie, you can enjoy these plant-based foods in a variety of ways. You can also mix and match them to create your own delicious combinations.
Just remember to eat a balanced and varied diet that includes plenty of fruits, vegetables, whole grains, and healthy fats. And don’t forget to have fun with your food and experiment with new flavors and recipes. After all, being vegan is not boring or bland, it’s exciting and tasty.
So go ahead and try these vegan protein sources today and see for yourself how amazing they are.
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