Are you a vegan and wondering how to get your proteins without eating meat? Being ‘vegan’ does not mean losing out on vital nutrients. Let’s look at a few sources of proteins for vegans.
Lentils contain 18 grams of protein per cooked cup or per 240ml. They can be used in a variety of dishes from salads to soups. They also contain slowly digested carbs. A single cup of lentils can provide you with a 50% recommended intake of fibers. They are also rich in iron and manganese.
Beans and chickpeas both contain around 15 grams of protein per 240ml. They are an excellent source of complex carbs, iron, potassium and several other beneficial plant compounds. Furthermore, chickpeas and beans also help in controlling cholesterol and blood sugar levels and help lower blood pressure.
120ml or half a cup of oats provide you with approximately 6 grams of protein and 4 grams of fiber. Even though oats is not considered a complete protein, it contains higher quality fiber and protein than more-commonly used options like rice and wheat.
Seitan is a popular source of protein for vegans. It is made from gluten which is the main protein in wheat. It is also known as wheat meat (since it resembles the look and texture of meat when cooked.) It contains 25 grams of protein per 3.5 ounces, making it one of the richest plant protein sources. You can have it grilled or sautéed or pan-fried.
Apart from the above, you can also try out soy milk, nut butters, green peas, chia seeds, and quinoa.
Ruscigno,M; Protein for Vegans, 7 Day Vegan : http://7dayvegan.com/protein/
Hoffman,J;Falvo,M; Protein – Which is Best?, Journal of Sports Science & Medicine. 2005 Jun,18: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
Petre,A; The 17 Best Protein Sources for Vegans and Vegetarians, Authority Nutrition. 2016 Sept, 15: https://authoritynutrition.com/protein-for-vegans-vegetarians/