A common misconception is that by going vegan, you will miss out on all the proteins you need. While it can be a little more difficult to find the right vegan foods that provide protein, a well-planned vegan diet can provide you with all and more of the nutrients you need. In this blog, we will discuss how to get enough protein as a vegan and other methods that can help you boost your protein intake.
So many people are taking part in the fitness world at the moment. With this comes more and more healthy vegan protein shakes! Why not try a shake made with pea protein, quinoa and flax seed to kick start your day? This is a healthy, quick and easy way to get enough protein as a vegan – and it tastes great! Try tri blend select.
Made from gluten, Seitan is a popular protein source for many vegans. This soy-based protein has the texture and the look of meat when cooked which can be great if you were previously a meat lover! Seitan also is a great source of selenium and contains iron, calcium and phosphorus. You can pan-fry, grill or even sauteed this vegan product, making it extremely versatile.
Tofu, Tempeh and Edamame
Tofu, Tempeh and Edamame is a great way to get enough protein as a vegan. Originating from Soybeans, this whole source of protein provides the body with helpful amino acids. Edamame has a slightly grassy and sweet taste and needs to be steamed or boiled before use and can be eaten along with foods like soups and salads, or can be eaten on its own. Tofu is made from bean curds that have been compressed. Tofu doesn’t have much flavour, but you can let it sit in spices or herbs and it will easily absorb the flavour there. Tempeh is the next step you can make after compressing the bean curds; you can cook and then slightly ferment it into a patty. Tempeh has a nutty taste. You can use these proteins in burgers, soups and chilis. All of these products also contain iron, calcium and protein.
Lentils contain 18 grams of protein per every cooked 240ml- a lot of protein. You can use lentils in many different dishes including salads, soups and Indian dahls. Not only are lentils good as a protein source, but a single cup also contains approximately 50% of your recommended daily fibre intake. There is also some evidence that suggests lentils can help reduce the risk of heart disease, diabetes, some types of cancer, and help you lose weight! Lentils are also rich in folate, iron and manganese and provide your body with antioxidants.
Chickpeas and Other Beans
The majority of black beans contain a high amount of protein. Some include kidney beans, black beans and pinto beans. There is even a different form of bean family called the garbanzo beans that include chickpeas which also contain lots of protein.
All of the beans and chickpeas mentioned contain around 15 grams of protein per 240ml. These beans and chickpeas aren’t just good as a source of protein, but also are a great source of carbohydrates, iron, fibre, folate, phosphorus, potassium, manganese and other plant compounds and nutrients.
There is also evidence that suggests a diet rich in beans can decrease cholesterol, help control blood sugar levels, lower blood pressure and reduce belly fat.
You can easily add beans to your everyday diet by placing them in chilli, or adding turmeric on roasted chickpeas as a healthy treat.
Believe it or not, green peas contain 9 grams of protein per 240ml- more than a cup of milk! Not only this, but 1 serving of peas covers 25% of your daily fibre intake, which is great for your digestive system. In addition, peas contain vitamin A, vitamin C, vitamin K, folate, thiamine and manganese.
To know how to get enough protein as a vegan with peas, why not try pea and basil stuffed ravioli, thai-inspired pea soup or pea and avocado guacamole?
We hope you enjoyed our blog on how to get enough protein as a vegan. Our website has many vegan products that you may be interested in, why not take a look?