Great plant-based sources of protein for vegans
Have you ever wondered what some great plant-based sources of protein for vegans are? Whether you are a vegan or on a vegan diet for various reasons, it’s important to get your proteins regularly. Sometimes it’s hard to see beyond the usual protein sources beef, chicken, salmon etc. However not to worry, there are many plant foods that are high in protein for vegans.
Nuts, seeds and legumes are usually the best sources of protein; however, vegetables and grains are also great for protein too.
What are the top sources of proteins for vegans?
If you are curious about how to get more protein on a vegan diet, look no further:
- Kidney beans
Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein. Kidney beans are rich in protein. Almost 9 grams of protein can be found in only 3.5 ounces of boiled kidney beans. They are also rich in fibers and hence can help control blood sugar levels.
- Chickpeas
They are high in protein and hence great for vegan diets. Due to their high protein level they can help curb appetite. They are also a great source of vitamins, minerals, fiber and also have a low glycemic index thus in turn improve digestion and help with weight management. A 1-ounce (28-gram) serving provides about 3 grams of protein.
- Flax seeds
Flaxseeds contain anti-inflammatory omega-3 fatty acids (ALA). They are very high in fiber and low in carbs. They also help make the skin and hair healthier. Flax seeds are made up of 18% protein. One tablespoon (10 grams) of whole flax seeds provides about 1.9 grams of protein.
- Chia seeds
A 1-ounce (28-gram) serving of chia seeds contains 4.4 grams of protein. They are also an excellent source of omega 3 fatty acids and antioxidants. Omega 3’s help raise the good cholesterol levels (HDL levels) Chia seeds are also a great source of fiber. They are nutrient dense and provide a huge dose of energy. They are also great superfoods to add to your smoothie
- Hemp seeds
Hemp seeds are another great smoothie additive like Flax seeds and chia seeds. They are a good source of omega 6’s, high in soluble and insoluble fiber, and protein. They are also great for digestive health, healthy hair, skin and nails and heart health. A 1-ounce (28-gram) serving of hemp seeds contains 8.8 grams of protein
- Spirulina powder
Spirulina powder is a great vegan protein source. A single tablespoon (7 grams) of dried spirulina powder contains 4 grams of protein. It is rich in chlorophyll and is natural algae rich in proteins, iron, antioxidants, B- vitamins and other nutrients. Some research also shows that it could help those with allergies. The chlorophyll in it helps to detoxify the body and boost the immune system. Thus, it is great during a detox period as well.
- Walnuts
These are rich in protein, antioxidants and Omega-3acids. They can be added to salads, oatmeals or just eaten alone. A 1-ounce (30-gram) serving of walnuts, about 14 halves provides about 4.3 grams of protein.
- Edamame
Edamame beans are whole, immature soybeans. A cup (155 grams) of cooked edamame provides around 18.5 grams of protein. They can be eaten by just adding some salt unto them and eating as snacks or they can be added to soups or salads. I usually love eating them plain with salt.
- Lentils
Lentils are a great source of protein and iron hence a great addition to vegan diets. One cup (198 grams) of cooked lentils provides about 17.9 grams of protein. Lentils are high in fiber and thus help promote a healthy gut.
- Almonds
Another great source of proteins that I love. It’s great when eaten alone or added to salads or yoghurts or cereal. They can also be used to make almond butter, or almond milk. A 1-ounce (28-gram) serving of almonds contains about 6 grams of protein.
- Quinoa
I love to eat Quinoa; on the few days I get the recipe right lol. It has a crunchy texture to it and can be eaten alone or added to salads or soups. 3.5 ounces (100 grams) of cooked quinoa contains about 4.4 grams of protein. It is also a great source of fiber and has a low glycemic index thus helping control blood sugar. It is also gluten free which is great for those with gluten allergy.
- Farro
Farro is a great plant-based source of protein and also contains fiber, vitamins, minerals and antioxidants. It has a nutty flavor and can be used to replace other grains like quinoa or barley. 47 grams of Farro contains about 6 grams of plant-based protein
- Amaranth
It is rich in fiber and protein, as well as many important micronutrients such as manganese, magnesium, phosphorus and iron. One cup (246 grams) of amaranth when cooked contains about 9.3 grams of proteins. They also have anti-inflammatory effects and may help lower cholesterol levels. They can be added to smoothies or put into rice or pasta dishes or soups.
High protein Vegan recipes to try:
Vegan Moroccan chickpea skillet
I hope this list of top protein sources for vegans helps you get more protein into your diet. There are various sources to check for recipes such as those listed above.
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