Contrary to what some people think, there are many foods out there that are actually the best proteins for vegetarian folks.
This is why there is no need to worry about not getting enough protein as a vegan. You can easily get your protein with the right foods – it is only a matter of knowing which ones to eat.
Do take note that some plants are not complete proteins while others have all the 9 essential amino acids your body needs.
But with the right combination, you can most certainly get all the protein you need. So let’s look into these best vegan sources of protein that you should incorporate in your diet today and everyday.
Best Proteins For Vegetarian
What are the best sources of protein vegan folks need? Here are your excellent options:
1. Quinoa
A versatile food, quinoa is a seed that has a good amount of protein. In fact, a cup has 8 grams of high quality protein. It is gluten-free, as well, which makes it suitable for people who have wheat intolerance.
You can also get other nutrients from this food such as fiber, iron, magnesium, and many others. Quinoa can be eaten as a porridge or with sauteed vegetables, just like a rice substitute.
2. Soybeans
Soybeans, as well as foods made from soybeans such as tempeh and tofu, are great protein sources for vegans. For example, tofu has up to 8 grams of protein per 85 grams.
Tofu comes in different textures such as soft, silken, and firm. For sauteing and frying, the firm ones are your best options. However, for an add-on to your soup, you can use the soft tofu.
As for tempeh, it has a nutty and chewy texture. It is made from soybeans that are fermented, and combined with some grains and seeds to create a dense and firm cake-like quality. It offers 11 grams of protein, along with calcium, potassium, iron, and fiber.
3. Edamame
These are immature soybeans with a green color and a sweet flavor. The best way to eat them is by boiling or steaming, then you can add some salt and chili powder for extra flavor. Some people like to eat edamame beans on their own while others add these to their grain bowls and salads.
A serving of edamame has up to 31 grams of protein. You can also obtain other nutrients from this food such as vitamin c, iron, and calcium.
4. Amaranth
Just like quinoa, amaranth is a pseudocereal and a great source of protein for vegans. It is versatile, and you can boil it as a side dish or cook in a skillet to create a crunchy texture to your salads or granola bars.
A cup of cooked amaranth gives you 9 grams of protein. Additionally, you can get manganese from it, as well as magnesium, which are beneficial for your brain.
5. Ezekiel Bread
An excellent snack made from sprouted legumes and whole grains, Ezekiel bread is a fantastic vegan source of protein. It usually contains soybeans, lentils, spelt, millet, and wheat, which are sprouted to release their nutritional benefits.
By simply eating 2 slices of this bread, you can get up to 8 grams of protein. Combine it with peanut butter, almond butter, or other types of nut butter, you can boost the protein content to as much as 20 grams per serving!
6. Buckwheat
Great as an oatmeal or amazing for your pancake when ground into fine flour, buckwheat is another one of the best proteins for vegetarian people.
It is typical in Japanese cuisines, where buckwheat is used to create noodles called “soba.” Buckwheat has a nutty flavor and adds a unique flavor profile to your dishes.
A cup of buckwheat groats (cooked) gives as much as 6 grams of quality protein.
Other Vegan Protein Sources
In addition to the foods mentioned above, there are a few others that provide you with a good amount of protein.
These include spirulina, a blue-green algae in powder form, which is typically used by vegans as an add-on to their smoothies and salads. A tablespoon has 4 grams of protein.
There are also seeds with a high protein content such as hemp seeds (10 grams per serving), and chia seeds (4 grams per couple of tablespoons).
And of course, nut butters such as almond butter, pistachio butter, hazelnut butter, and peanut butter are not only tasty dips and spreads but are great sources of protein for vegans.
Conclusion
Vegetarians can get a good amount of protein from plant-based foods. Whether you are munching some seeds, nuts, or sprinkling spirulina and eating tofu and beans, you can easily get the protein you need.
Combining different foods to increase your intake of complete protein also helps, so you can give your body the adequate protein level it needs for growth and better health.