Whether you’ve been hitting the gym, want to lose weight, or simply want to support your overall health, protein is key.
People love to talk about how difficult it is to get protein from a vegan diet, but it’s really not! You just need to know where to find it. And no, you don’t have to rely on processed vegan meat alternatives.Nature supplies us with plenty of plant-based protein to help keep us strong, lean and satisfied.
Here are 8 of the best sources of vegan protein:
1. Tofu - baked, fried, or blended into soups, tofu is a versatile soya product that contains an impressive 8g of complete protein (contains all 9 amino acids) per 100g serving.
2. Quinoa - another plant-based complete protein, quinoa is an amazing alternative for simple carbohydrates like white rice, pasta and bread. It contains almost 4g of protein per 100g.
3. Pulses - beans, peas and lentils make cheap and delicious vegan protein sources - lentil dal curry or spicy bean chilli anyone?
4. Nuts and seeds - put down the chips and reach for the nuts and seeds instead for a satisfying protein hit. Some of the most protein-rich include hemp seeds (5g per tbsp), Brazil nuts (4g per 6 nuts), and pumpkin seeds (4g per tbsp).
5. Oats - whether you make oatmeal or blend oats up in a smoothie, this complex carbohydrate provides a whopping 10g of protein per serving AND provides slow energy release.
6. Chia seeds - a single tablespoon of chia seeds provides almost 2g of protein, so get sprinkling it on breakfasts, salads and soups! You can also soak them with plant-milk to make Chia Pudding, or use them as an egg replacement by soaking them in water for 20 minutes.
7. Vegetables - veggies offer a surprising amount of protein, too, especially asparagus, broccoli, sprouts, cauliflower, kale, spinach, and other leafy greens.
8. Vegan protein powder - of course, you can always take a vegan protein powder to quickly and easily get your fill of protein. It’s a great way to get a high-protein boost on the go, with very minimal preparation.