A common misconception is that vegans are at risk of not getting enough protein. But the reality is, this couldn’t be farther from the truth! Many plant-based foods contain all essential amino acids, and there are also plenty of vegan protein powders on the market. Here’s a list of some ways for vegans to get more protein in their diet!
Quinoa
A complete vegan protein – meaning it contains all nine essential amino acids. Quinoa is an ancient grain that has been used for generations as food by people living in the Andean Mountains. In addition to being high in protein, quinoa is rich in calcium, iron, phosphorus, and B vitamins, including niacin and riboflavin. You can eat this superfood alone or add it to soups, salads, or stir-fries.
Spirulina
This blue-green alga is one of the world’s most nutrient-dense foods. It contains 60% protein by weight, and it’s also rich in iron, beta carotene, magnesium thiamine (B12), riboflavin, as well as calcium, and vitamin A. Today companies are coming out with vegan spirulina supplements that contain no fillers or binders, so vegans don’t need to worry about getting their fix of this nutrient-dense superfood.
Tempeh
Tempeh comes from fermented soybeans, giving it a unique and nutty flavor, unlike tofu or any other meat substitute. It’s high in protein (contains all essential amino acids) and calcium, iron, magnesium, and vitamin B. Plus, it’s low in calories! You can use tempeh to make burgers, marinated skewers, or grilled with vegetables for a vegan take on steak.
Nuts & Nut Butters
Nuts are another great source of vegan protein. They’re high in fat, but this heart-healthy kind can help you lose weight and lower cholesterol levels! Cashews, almonds, peanuts (technically a legume), sunflower seeds, pistachios; all these nuts contain healthy fats as well as iron and magnesium. Nuts can be pricey, so make sure to check out bulk sections at natural food stores for deals on your favorite brands! Look for natural nut butter without added sugars or oils, which you can find in most grocery stores these days!
Chia Seeds
This ancient seed is another vegan protein powerhouse containing all essential amino acids and omega-rich fats. Chia seeds help lower cholesterol levels, promote healthy hair and skin, and they’re full of fiber, too, so they’ll keep you feeling fuller longer. Chia seeds work great sprinkled on salads, cereal, or yogurt just like flaxseeds do – it’s best not to cook them, though, because heat will kill their properties (or any other type of seed). Chia seeds are easy to digest, and they don’t have a strong flavor, so you can add them into pretty much anything!
