Embarking on a vegan journey doesn't mean compromising on protein intake!
Whether you're a seasoned vegan or are trying it out for Veganuary, plant-based foods can be a good protein source for vegans.
A vegan diet can help you to meet your nutritional needs whilst also promoting a compassionate and sustainable lifestyle.
In this blog, we'll explore five high-protein vegan sources that will take your plant-powered efforts to the another level.
What are the benefits of a vegan diet?
A vegan diet, which avoids all foods that come from animals, has numerous health and environmental benefits.
Studies show that if you eat a balanced vegan diet with lots of fruits, veggies, grains, and plant-based proteins, you might:
- Lower your cholesterol
- Reduce the chance of heart issues
- Manage your weight better
Beyond personal health, embracing veganism can have a positive impact on the environment!
The production of plant-based foods generally require fewer natural resources, produces lower greenhouse gas emissions, and reduces deforestation compared to animal agriculture.
So, by choosing a vegan lifestyle, you're not only taking care of yourself but also helping the environment.
How important is a high protein diet for vegans?
A high protein diet is essential for vegans as it ensures that they are getting all the necessary amino acids their bodies need to function properly.
Scientifically speaking, protein is responsible for building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system.
Without enough protein, vegans may experience muscle weakness, fatigue, and a compromised immune system.
Fortunately, from nuts and seeds to protein powders, there are plenty of vegan protein sources that can easily meet the needs of vegans. Let's dive into some power-packed plants that can help vegans maintain a plant-strong diet.
What are high-protein vegan foods?
Lentils are a powerhouse of plant-based protein, offering around 18 grams of protein per cup when cooked.
Versatile and easy to incorporate into various dishes, lentils can be the star of soups, stews, salads, or even veggie burgers.
Chickpeas, or garbanzo beans, are not only a protein-rich option but also high in fibre, aiding in digestion.
Hummus, roasted chickpeas, or chickpea-based curries are delicious ways to include these legumes in your diet.
As a complete protein, quinoa contains all nine essential amino acids, making it a valuable addition to a vegan diet.
Use quinoa as a base for salads, stir-fries, or enjoy it as a nutritious side dish. Our Beetroot Falafel Salad is a well-balanced, nourishing recipe that offers a generous helping of quinoa!
Tofu, made from soybeans, is a versatile and protein-packed ingredient commonly used in vegan and vegetarian diets.
With its mild flavour, tofu can be incorporated into savoury and sweet dishes, from ramen to an egg substitute for vegan breakfasts.
Edamame, sometimes known as 'young soybeans', are not only a tasty snack but also a protein-rich option!
Steam or boil edamame and sprinkle them with a bit of sea salt for a satisfying and nutritious snack.
Vegan breakfast recipes
Starting your day with good sources of protein will give you more energy to start your day, and keep you fuller for longer!
For a filling breakfast, begin your day with by spreading nut butter on whole grain toast, providing a rich source of protein and healthy fats.
You can also enhance your morning cereal or porridge with a splash of pea milk or oat milk! These plant-based alternatives to dairy milk are not only delicious, but also packed with essential vitamins and nutrients.
For an added nutritional boost in smoothies or in smoothie bowls, make sure to include chia seeds in your recipe. These seeds will add delightful crunch to your breakfast, while delivering a dose of omega-3 fatty acids, fibre, and antioxidants.
Going vegan doesn't mean you have to give up on getting enough protein.
Try to experiment with different vegan sources of protein at all mealtimes - you'd be surprised to discover that the diverse and exciting world of plant-powered proteins can make you more creative in the kitchen, too.
No matter your lifestyle choices, remember to focus on consuming a well-rounded diet full of vitamins and minerals. It's not all about protein!
Here's to trying a more compassionate, sustainable, and protein-packed way of eating.
