Introduction

While adhering to a vegan diet that does not allow for the consumption of any animal products, it becomes somewhat difficult to get enough protein in the body. However, many dense plant products contain vegan protein, which has other health and nutritional benefits. Keep reading to learn about ten healthy vegan protein foods and their nutritional values and benefits.

1. Lentils

It is rich in fibre, potassium and iron, besides being a good source of lean protein. They have a high protein content and contain one gram of fat per cup when cooked. Besides, they are relatively cheap when purchased in large quantities and are incredibly useful in cooking. Lentils should be added to cooked pasta sauces, veggie burgers, stews, curries, soups, and salads.

Protein in 1 cooked cup: 18 grams of protein, which equals 35% of the DV.

Fibre in 1 cooked cup: 16 grams (59% DV).

2. Tofu

It is made from condensed soy milk and is as versatile as it is packed with protein content. It is also very least intervened and rich in both calcium and iron. Tofu also provides all nine essential amino acids, which are required from the diet through protein, but it is low in fat as well as calories. It easily soaks up the taste of savoury sauces and marinades and is, therefore, an ideal substitute for meat, chicken or fish.

Protein in 1⁄2 cup: 20 grams (40% DV)

Iron in 1⁄2 cup: 14% DV

3. Tempeh

It hails from Indonesia and is prepared from fried soybeans shaped into a solid mass that has a characteristic nutty and a hint of a mushroom taste. In addition to protein, it also contains your daily recommended intake of manganese, copper, magnesium, and vitamin B6, most of the B vitamins, in fact. Tempeh has a great ability to take on the character of the food preparations that it is used in; it can be steamed, barbecued, stir-fried, or baked.

Protein in 1 cup: 30 grams (60% DV).

Fibre in 1 cup: 10 grams (38 percent daily value).

4. Edamame

These bright green edible soybean pods provide rich sources of lean plant protein, essential amino acids, and other nutrients. Shell edamame is an easy, high-protein snack that can also be used in grain bowls, soup, and stir-fry dishes. The immature green soybean pods are also available in fresh or frozen.

Protein in 1 cup shelled: 17g (34% DV)

Vitamin K in 1 cup shelled: 34 percent DV

5. Nuts & Nut Butters

Each kind of nut and seed offers excellent vegan protein sources coupled with beneficial fats, fibre, vitamins, and minerals. Tree nuts such as almonds, walnuts, pistachios, and cashews have 6 to 9 grams of protein per serving. Peanut butter, almond butter or cashew butter also contains approximately 8 grams of protein per two tablespoons of spread. Eaten plain or toasted, nuts can be used as snacks or incorporated into plant-based milk products, yoghurts, oats, smoothies, granola bars, and trail mixes.

Protein in 1 oz almonds: Six grams

Protein in 2 Tbsp peanut butter: Average amount of fat = 8 grams

6. Chickpeas & Hummus

Hummus is made from cooked chickpeas with the chickpeas being complemented by vegan curries, stews, soups, and salads. Chickpeas also have almost the same protein content as the other beans and legumes: there are approximately 15 grams of proteins and 6 grams of fibre per cup of cooked chickpeas. It is also very easy to get enough amount of healthy protein whether in commercial or homemade hummus derived mainly from mashed chickpeas. Hummus can be spread on crackers, sandwiches or on vegetable cutters known as veggie dippers.

Protein in 1 cup cooked chickpeas: 14.5 grams (29% DV)

Protein in 1⁄4 cup hummus: The recommended serving size of the product should not exceed 5 grams.

7. Quinoa

It looks like a grain but is actually a seed from a plant, which is related to spinach and beetroot. One of the most important reasons why many people have come to appreciate cooked quinoa is because it is rich in protein, about 8 grams in every 1 cooked cup and good amounts of iron, fibre, magnesium, and potassium. For plant-based meals, quinoa is perfect for bowls, salads and veggie burger patties and can replace rice or couscous.

Protein in 1 cooked cup: 8 grams (16% DV)

Iron in 1 cooked cup: 15% DV must be shown to be connected to a specific disease or health-related condition for it to be included in the nutrition facts panel.

8. Ezekiel Bread

In contrast to most other types of bread, Ezekiel is prepared from legumes and whole grains such as barley, soybeans, lentils, millet, and spelt. Two slices of Ezekiel bread contain 8 grams of fibre- and protein-packed vegan fuel in the morning, compared to 2-4 grams of protein in typical white or wheat bread. It is ideal for avocado toast, nut butter sandwiches, or morning toast with mashed berries or bananas.

Protein in 2 slices: 8 grams(16% DV)

Fibre in 2 slices: 8 grams (Twenty-Nine percent DV)

9. Veggie Burger Patties and Meatless Substitutes

Many ready-to-cook types of meat substitutes are available in the freezer section of your supermarket, such as vegetable burger patties and grounds produced from soy protein, pea protein, beans, quinoa, mushrooms, or other plant products. Some companies that are in this market niche include Beyond Meat, Impossible Foods, and MorningStar Farms, which offer frozen and refrigerated vegan meats that contain 10-30 grams of protein per serving. These veggie replicas make quick, high-protein meals and are perfect substitutes for any recipes requiring ground beef or chicken.

Protein per patty or serving: It is a carcinogenic material with a dosage ranging from 10-30 grams.

10. Nutritional Yeast

It is available in flaky, yellow granules and has a deactivated yeast that offers a savoury, cheesy, umami flavour profile. Nutritional yeast is further enriched with vitamin B12 and is a good source of protein, fibre, and minute minerals. A serving size of 1⁄4 cup contains about 8 grams of protein. Use it on pasta dishes, soups, salads, roasted vegetables or blended into vegan mac and cheese sauces, dressings, dips and smoothies.

Protein per 1⁄4 cup: Eight grams

Fiber per 1⁄4 cup: 4 grams

FAQs

Which foods are richest in protein when on a vegan diet?

Some of the foods highest in protein on a vegan diet include:

- Tofu 

- Tempeh

- Lentils 

- Edamame

Which are some of the vegan foods that are rich in protein and iron?

Despite the fact that vegan diets are low in meat, they offer loads of protein and adequate iron from lentils, spinach, Swiss chard, soybeans (edamame), quinoa, white beans, chickpeas, cashews, tempeh, pumpkin seeds, blackstrap molasses, and raisins.

Which nuts and seeds have more protein?

While all nuts and seeds supply protein, these varieties contain the most protein per ounce:

- Pumpkin seeds: It contains approximately 9g of protein.

- Peanuts: 7g protein

- Almonds: 6g protein

- Pistachios: 6g protein

- Cashews: 5g protein

- Walnuts: 4.5g protein

- Flaxseeds: 5g protein

Conclusion

However, considering that a balanced vegan diet is rich in proteins from beans, lentils, nuts, and tempeh, as well as, ancient grains, it is very possible to have your recommended daily protein intake. Together, these dense plant foods provide sustained energy, muscle repair, and myriad nutrients over meat. However, with proper meal planning, it is very easy to get all the vegan protein benefits all in one go.

For the best quality vegan protein and other health supplements, visit Genetic Nutrition!

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