In recent years, veganism has been growing in popularity, especially as individuals look for new ways to reduce their carbon footprint. And, in January 2021, over 500,000 people joined a movement to follow a vegan diet for one whole month.
Of course, many people criticize the vegan diet, saying it lacks sufficient nutrients and protein to stay healthy. However, that’s far from the truth!
So, where do vegans get their protein? This post will share five excellent sources of vegan protein that you can incorporate into your diet, whether you are vegan or not!
One of the most common types of protein in a balanced vegan diet is soy. It’s a complete form of protein, meaning that it supplies all the essential amino acids your body needs. You can purchase soy in many formats- tofu, tempeh, and edamame.
This form of soy comes from pressed bean curds, elaborated in a similar process as cheese. Even though it doesn’t have much taste, it absorbs the flavor of spices or the ingredients cooked along with it.
Tempeh is similar to tofu, and it comes from slightly fermented soybeans pressed into a patty. However, tempeh has a nuttier flavor than tofu.
You can use both tempeh and tofu as a replacement for meat. So, make it into patties for burgers or add it to chili or pasta.
Unlike tofu and tempeh, edamame is immature soybeans. And, before you eat them, you should steam or boil them. Many people like to add them to stir-fry, salads, or other dishes.
Many people are unfamiliar with this protein source, but it’s a great option for vegans! However, it isn’t apt for gluten-free diets, as it contains gluten.
One of the benefits of seitan is that it looks very similar to cooked meat, and it has about 75 grams of protein per 100 grams. And, it is versatile, as you can saute, grill, or pan-fry it.
Lentils are an affordable source of vegan protein. And, what is more, they have 9 grams of protein per 100 grams.
Whether you want a rich soup or a cold salad, adding lentils is a great way to up your protein and fiber intake.
4. Nutritional Yeast
Another source of protein that many people overlook is nutritional yeast, which you can usually find as a powder or flakes. Moreover, it has 8 grams of protein in a serving of two tablespoons!
Its taste resembles cheese, making it a perfect condiment for scrambled tofu, mashed potatoes, pasta, or popcorn.
If you’re looking for a superfood protein, spirulina is an excellent choice! It’s an algae powder with about 4 grams of protein in every tablespoon. Although some people say it has a strong taste, you can add it into a smoothie to mask the flavor.
Some protein powders incorporate spirulina, making them rich in iron and copper. You can learn more here.
Which Vegan Protein Source Is Your Favorite?
After looking at these five vegan protein sources, there’s no doubt that it’s possible to have a protein-rich vegan diet! So, if you are planning on going on a vegan diet, try out several different types. You may be surprised at how much you enjoy eating them!
Did you enjoy this vegan myth-busting post? If so, take a look at more of our health and nutritional advice!