The 5 Best Vegan Protein Sources

The 5 Best Vegan Protein Sources
‘Where do you get your protein from?’
 The question every vegan has heard at least once in their lifetime. Well friends, to answer that question for you, Here is a list of the 5 best vegan protein sources that are delicious, healthy and packed full of essential nutrients the body needs to thrive.
Tofu
Tofu is a great protein source and an incredibly versatile food. Per 100g, Tofu provides 12 grams of protein! It is made entirely from soya beans and not only contains 8 essential amino acids but also contributes to your iron, vitamin B and calcium daily intake. There are many types of Tofu that are on offer which is fantastic for creating a variety of sweet or savoury dishes. Extra-firm tofu can be used in stir fries, silken tofu can be used in sauces or desserts and medium to soft tofu can be used in almost any. Why not try creating my Sweet Chilli Tofu & Peanut Stir Fry or a delicious fruity vegan ‘cheesecake’ with silken Tofu.
Lentils
Lentils are an underestimated superfood. Gram for gram, they have more protein than beef and contain twice the amount of protein and fibre per cup than that of Quinoa. There are many types of lentils, red ‘split’ lentils, brown, green and puy. Red lentils are the softest and therefore should only be used in soups, stews or Indian dishes such as Dahl. The other varieties are much more versatile and therefore can be used to make vegetable burgers, vegan ‘shepherds’ pie and so forth. Why not try my delicious coconut red lentil Dahl recipe or simply throw green lentils into a warm roasted vegetable salad topped with roasted seeds and nuts.
Quinoa
This gluten-free, whole-grain superfood is no longer solely eaten by the Ancient Andean people, the Western world loves it! Packed full of 9 essential amino acids, a cup of cooked quinoa will provide you with 9 grams of complete protein. It is a great swap for white rice or other high starch foods and tastes delicious in a salad. Why not try my Strawberry, Spinach & Walnut Quinoa salad or swap porridge oats for quinoa flakes as a great early morning alternative.
Peas
These super little green beans pack a whopping 9 grams of protein per cup. They contain key antioxidant properties, are a great source of omega-3 and maintain your blood sugar levels. Throw them into a delicious creamy pasta, serve alongside veggie sausages and mash or add pea protein powder to your post-gym smoothie.
Chickpeas
Chickpeas are a crunchy bean that provide 14 grams of protein per cup and are a great source of fibre. You can find chickpeas in numerous forms; dried, canned, as a flour or in its most delicious form as a creamy dip: houmous. What vegan doesn’t love houmous? Why not try them served cold in a salad, roasted for a sweet or savoury snack or made into hummus served with crackers or vegetable crudités.
What is your favourite Vegan source of protein?

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2 Comments

  1. jessicagatfieldphotography@hotmail.com
    November 8, 2017 / 4:25 pm

    Thank you lovely! Yes, we don’t struggle as much as people think on the protein front! and with Tofu, lightly fried in sesame oil is delicious or with any nut butter in a stir fry!

  2. November 8, 2017 / 12:01 pm

    I always pick up Tofu in the supermarket and NEVER know what to do with it, any recommendations? I’m also a big fan of lentils, nuts, beans and pulses and even brown rice is quite good protein wise. Soya beans are surprising really high as well and abs YUM! I am really trying to increase my protein at the moment as I am doing a lot of weight training so eating roughly 100g – 120g a day so a protein shake is also essential for me. My protein do great affordable vegan powders as well : )

    Great blog post, and smashing that god awful stigma that vegan’s don’t eat enough Protein.

    http://www.hellosaralou.blogspot.com
    x

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