Protein is an important building block for our body. And not just for athletes. Among other things, it is essential for the formation and repair of tissue, the function of enzymes and hormones, and many other processes in our body. It is, therefore, important for people who follow a plant-based or vegan diet to cover their daily protein requirements. Here are 8 vegan protein sources you can easily incorporate into your daily diet.
Tofu
Tofu is probably the best-known vegan protein source. With around 11 g of protein per 100 g, the soy product provides a good amount of vegan protein. How much protein it contains depends on the type of tofu. The less water the tofu contains, the higher the protein content. For example, water-rich silken tofu has “only” around 8 g of protein. For every 100 g of smoked tofu, there is a whopping 19 g of protein.
Kidney Beans
Kidney beans have a very high protein content of around 24 g per 100 g and are, therefore, a great vegan protein source. In addition to the high protein content, kidney beans also contain fiber, iron, potassium, and other valuable nutrients. They are versatile and can be used in various dishes such as stews, salads, and chili.
Edamame
Edamame belong to the soybean family and, with 11 g of protein per 100 g, is an excellent vegan protein source. In addition to the protein content, they also contain important fiber, vitamins (such as vitamins K, C, and A), and minerals (such as iron, magnesium, potassium, and calcium). This complete package can contribute to healthy digestion and muscle and bone health.
Did you know that you can make vegan cream cheese yourself from whole almonds?
Chickpeas
With a whopping 19 g of protein per 100 g, chickpeas are one of the most protein-rich legumes and an excellent vegan protein source. In addition to their high protein content, they also contain complex carbohydrates. These are digested slowly and release energy continuously over a longer period of time, which contributes to a stable blood sugar level and keeps you feeling full for longer.
Seitan
Obtained from wheat protein, seitan can contain an incredible 75 g of protein per 100 g, making it a perfect vegan protein source. As it consists mainly of gluten, it is particularly rich in the amino acids proline and glutamine. However, it lacks some essential amino acids, such as lysine. Seitan is versatile and can be cooked, fried, or grilled.
Quinoa
Quinoa belongs to the so-called pseudocereals and has almost 14 g of protein per 100 g. Among other things, this vegan protein source is also gluten-free and incredibly rich in iron. Pseudocereal means that the product can be prepared like cereals but is not “related” to cereals – from a botanical point of view, they are not cereals.
Amaranth
Another pseudocereal that is another vegan protein source is amaranth. With around 15 g per 100 g and a high fiber content, amaranth is a great addition to vegan cuisine. It is suitable for sandwiches, salads, or snacks.
Oat flakes
Oatmeal is a vegan protein source that you wouldn’t expect to be rich in protein. 100 g of rolled oats have an incredible 13 g of protein. The great thing about oatmeal, apart from its excellent nutritional value, is that it is versatile – oatmeal, cookies, patties, waffles, etc.
As you can see, there are a number of vegan protein sources that will help you meet your daily requirements easily and deliciously. If you are looking for other lifestyle tips, take a look at the other blog posts!