Nowadays consuming vegan food is becoming a more common dietary choice. That means more people have questions about getting proper and enough nutrients such as protein. An individual can get their daily protein requirements as a vegan. All they have to do is balance everything. Considering vegans there are plenty of high-protein vegan sources out there.
They don’t consume any animal products, including meat, fish, eggs, and even milk and honey. The appropriate plant-based foods are great sources of complete protein, essential vitamins, and minerals. Talking about veganism, all essential amino acids should be included in the diet to offer optimum nutrition. To get enough of it is to have a sufficient amount of each essential amino acid each day.
Best high-protein vegan foods
1. Tofu, tempeh and edamame
The base of vegan nutrition is tofu, tempeh, or edamame are made from soybean. They are the best high-protein vegan foods.
- Tofu: It is a good meat substitute. Tofu is low in calories. It contains a good source of protein. Tofu is loaded with iron, calcium, and magnesium. Tofu can be added to curries, soups, or simply stir fry.
- Tempeh: It is a traditional Indonesian food. Which is made from fermented soybeans. The fermentation process and tempeh retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins.
- Edamame: This dish is prepared with immature soybeans in the pod. Because of the vitamins, dietary fiber, and isoflavones present in this dish it has become popular. It has complete protein, which means it provides all the amino acids one’s body needs.
Seitan is made from wheat gluten, the main protein in wheat. Wheat gluten is an alternative to soybean-based foods, like tofu. Preparing seitan from wheat is a long process. In which a dough is made by hydrating the flour. It is kneaded under running water to remove the starch from the dough. Which leaves only gluten. Then other ingredients can be added and is then cooked. Seitan is a low-carb, high-protein plant-based meat substitute. As seitan is made from wheat gluten, it is not gluten-free.
3. Green Veggies
According to studies, green vegetables provide more than just vitamins and minerals. Vegetables like spinach, Brussels sprouts, and green peas all contain decent amounts of protein. That can balance an individual plate. Green vegetables are loaded with antioxidants and fiber. They are low in calories. One can add these green veggies to many dishes like spinach to pasta, green peas into a curry, or roasting up Brussels sprouts.
Legumes are known as a budget-friendly type of many plant-based dishes. The type of legumes such as beans and lentils, of them are considered a powerhouse when it comes to plant proteins. Beans are versatile, they can be blended into hummus, formed into fritters, or baked potato toppers.
One large potato with the skin contains 8 grams of protein. It has more potassium than a banana. Potatoes are a good source of fiber. Some potatoes such as red or sweet potatoes do not have much protein. One can try mashed, roasted, baked, or scalloped potatoes. Usually, potatoes are consumed in an unhealthy way. But it can be eaten in a healthy way. Potatoes are even high in other nutrients, such as potassium and vitamin C.
6. Whole Grains
Whole grains are known for their carbohydrate sources. But it provides extra protein to any meal. Many varieties are naturally high in protein. They offer fiber, vitamins, and minerals. It boosts daily grain intake.