There is one particular question that every vegan will know well. “But where do you get your protein?!”. Believe it or not, you don’t have to compromise your muscle mass in order to be vegan! In fact, a lot of plant-based foods are “complete proteins” which contain all nine essential amino acids. So not only can be a vegan diet be cruelty free, it can also be full of protein and nutritious! Here are some of our favourite sources of vegan protein.
75g of protein per 100g
Seitan is made from gluten which is the main protein in wheat. It is also high in selenium and iron. It doesn’t have a strong taste. The best way to describe it is like a bland mushroom. That may not sound too tempting, but if you marinade it in spices, stir fry it with some veggies or stick it in a curry it makes for a delicious protein filled meal.
11g of protein per 100g
Edamame are immature soy beans in their pods. You don’t typically eat their skins. Instead you just eat the beans inside. They’re delicious when steamed and served with salt. As well as being high in protein, they’re also high in vitamins and minerals such as Vitamin K1, iron, folate and thiamine.
9g of protein per 100g
Lentils are a member of the legume family and are often found in curries. There are different varieties such as brown, green, red, puy and yellow. All are nutritious and have a good protein content. They are high in fibre, complex carbohydrates and gluten-free. They’re also fairly cheap and don’t take long to prepare, making them one of our favourite types of vegan protein.
8g of protein per 100g
Tofu is also known as bean curd and is made by coagulating soy milk and then pressing the resulting curds into solid white blocks. These can then be marinaded, baked, fried and made into a variety of different recipes. We personally love it in a bowl of homemade pad thai. Delicious!
5. Hemp seeds
31g of protein per 100g
These seeds are from the Cannabis sativa plant and are also rich in fiber. They have a nutty flavour and are full of nutritional value including two essential fatty acids, omega-6 and omega-3. Although they’re from the Cannabis plant, they do not have any mind-altering effect.
14g of protein per 100g
Quinoa seeds have gained popularity over the years thanks to their many health benefits. They contain a lot of protein, fibre and all nine essential amino acids. Quinoa is a delicious alternative to rice and good for those who follow a gluten-free diet.
16g of protein per 100g
Oats are cheap, full of nutrients and gluten-free. Try making vegan oatmeal for a healthy breakfast with oats, oat milk, maple syrup and a handful of fruit. You could also experiment with no-bake protein balls, which are essentially oats, peanut butter, maple syrup and dark chocolate chunks rolled together into bite-sized chunks.
3g of protein per 100g
For a vegetable, the trusty broccoli has a pretty good protein content. The member of the cabbage family is also rich in vitamins A, B, C, E and K as well as calcium, making it another one of our favourite sources of vegan protein.
There are plenty more sources of vegan protein, but we hope you enjoyed reading through some of our favourites. Why not visit the Reynolds Retreat to try some of our vegan options, including our vegan cream tea? Give us a call to book today. Just remember to mention your dietary preferences.
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