10 Best Proteins For Vegetarians And Vegans

If you are a Vegetarian ย or a Vegan youโ€™ll of heard the following question lots of times; โ€œSo how do you get your protein?โ€ as many non Vegetarians ย and Vegans ย have concerns over you not having the right amount of protein intake.

Well they donโ€™t have to worry, because it is possible for you to get the sufficient amount of protein and all the nutrients you need if you are a vegetarian or vegan.

Of course many plant foods have much more protein than others. Consuming higher- protein aids Fullness, Weight loss & Muscle strength.

 

Here are the 10 Best Proteins For Vegetarians And Vegans ย 

 

Tofu- Tofu AKA Bean curd comes from soybeans. Now Soybeans are well known for a being a whole source of protein, this means that they provide your body with all the amino acids it needs during the day.

Tofu is made from bean curd and is pressed together. As youโ€™ll know already Tofu doesnโ€™t really have much taste at all, though it easily absorbs the flavor of the ingredients you prepare it with.

Tofu can be used in a variety of different meals, from Soups to Burgers. It also contains Calcium, Iron and has between 9 to 19 grams of protein per 100 grams.

 

Quinoa- Is a cereal grain, but unlike other cereal grains it does not grow on the grasses. Non grasses would be a terrible name to call something so they went with โ€œPseudocerealโ€

Instead. Youโ€™ll get at least 7 to 9 grams of protein per cup which is a complete source of protein for you. Also Quinoa is a good source of Fibreย  (Click Here), Carbs, Magnesium & Iron.

 

Chickpeas- Is a legume with a high amount of protein content in it, It contains 15 grams of protein per cup and it is also a great source of Iron, Folate, Potassium, Complex Carb, etc.

Eating a lot of Chickpeas will also help to decrease cholesterol levels, lower blood pressure, reduce your belly fat and help control your blood sugar levels.

 

Lentils- Mean business they have 18 grams of protein per cup, and that means they are a great source of protein. They can be used in many different dishes, ranging from Dal to fresh Salads.

Lentils also provide you with about half of your recommended daily fibre intake. The type of fibre found in lentils has been proven to feed the good bacteria in your large intestine, which of course makes for a healthy gut. Lentils also contain a good amount of antioxidants.

 

ย ย 

Spelt & Teff- Are ancient grains. Other ancient grains include Barley and Farro. Spelt though, is a type of wheat and contains gluten, but Teff comes ย from annual grassโ€ฆ which means itโ€™s gluten- free.

Spelt & Teff provide 10 to 11 grams of protein per cup, making them the highest of the ancient grains in the world! Both are fantastic sources of ย nutrients such as Iron, Fibre, Magnesium & Zinc, etc.

Spelt & Teff are versatile alternatives to your common grain, such as rice and wheat. They can be used in many foods such as Risotto or baked goods.

 

Green Peas- Contain 9 grams of protein per cup, which is slightly more than a cup of Milk (8 grams). Green peas covers your Fibre, and has Vitamins A, K & C plus folate in them.

Green peas are a good source of Zinc & Copper too.

 

Oats- Are a very delicious and easy way to get into adding more protein to your meals right away. Just half a cup of dry Oats provides you with about 6 grams of protein & 4 grams of fibre.

Although Oats are not really considered complete protein, they do contain higher- quality protein than other more well known and consumed grains like Wheat or Rice.

 

Amaranth- Is another โ€œPseudocerealโ€ and contain 8 to 9 grams of protein per cup and like Quinoa is a complete source of protein, which is very rare among grains & โ€œPseudocerealsโ€.

Amaranth is a good source of Complex Carbs, Iron & Magnesium.

 

Ezekiel Bread- Is made from organic, whole grains and legumes. These include Millet, Wheat, Spelt, Barley, and Soybeans & Lentils. Just two slices of Ezekiel bread contains approximately 8 grams of protein, which is slightly more than your average bread (Click Here).

 

 

Soy Milk- Is made from Soybeans and fortified with vitamins and minerals and is a great alternative of course to cowโ€™s milk. It contains 7 grams of protein per cup, plus itโ€™s an great source of Calcium, Vitamin B12 & Dโ€ฆ Bear in mind that Soy milk and Soybeans do not naturally contain Vitamin B12, so picking a fortified variety is not recommended.

Soy milk is found in most supermarkets. Itโ€™s also very versatile and can be consumed in many different ways. This goes without saying… go for the ones without the higher sugar content in them.

Conclusion

Protein deficiency among Vegetarians & Vegans is very real. Nonetheless these 10 options will soon put an end to that, or improve your health even without having anything wrong with you at all.

This is also fantastic for anyone who has only just started eating like this, and was unsure what the best things to eat were. ย 

Thatโ€™s It!

I really enjoyed sharing this with you guys.ย  Please do let me know thoughโ€ฆ

What do you make of all this?

What are your favourite Vegetarian/Vegan dishes ?

What food listed are you going to try first ?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up ๅคงย 

Karim David

-The Healthy One

 

 

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Finaly Davis
Finaly Davis
5 years ago

This is really good.

Varen Dani
Varen Dani
5 years ago

I eat all of these but still never knew all the stats lol.

Ottilia Spino
Ottilia Spino
5 years ago

Great post! Chickpeas I’ll eat more of them now ๐Ÿ™‚

Ljotur Klausson
Ljotur Klausson
5 years ago

I thought this was great as always, well done Karim.

Max Richards
Max Richards
5 years ago

I’m going to try ezekiel bread for the first time.

Ben Ichi
Ben Ichi
5 years ago

I’m really enjoying all your articles, always learning something.

Nicky Lewis
Nicky Lewis
5 years ago

I love Risotto so much.

Glen Fisher
Glen Fisher
5 years ago

This is Awesome Karim, thank you for teaching me all this.

Tobรญas Abasto
Tobรญas Abasto
5 years ago

I’m going to buy some oats and work from there.

Ono Urara
Ono Urara
5 years ago

I love pancakes.

Jenny Hussain
Jenny Hussain
5 years ago
Reply to  Ono Urara

Who doesn’t ๐Ÿ™‚

Kris Bell
Kris Bell
5 years ago
Reply to  Ono Urara

Me too!

Rodrigo Graciani
Rodrigo Graciani
5 years ago

Good job.

Peleo Zara
Peleo Zara
5 years ago

Tabbouleh is my fav ๐Ÿ™‚

Aaron King
Aaron King
5 years ago

I love this ๐Ÿ‘๐Ÿป

Pan Narayan
Pan Narayan
5 years ago

I like this a lot, I’m vegetarian and you’ve inspired me to buy Tofu lol.

Etahn Webb
Etahn Webb
5 years ago

I eat meat but I’m still going to add all these to my diet now.

Martin Crawford
Martin Crawford
5 years ago

I ordered some Ezekiel bread last night, I’m done with white bread now!

Neil Walsh
Neil Walsh
5 years ago

Why have you not spoken about meat ?

Rebekah Knight
Rebekah Knight
5 years ago

Well said ๐Ÿ˜ƒ

Ji Zehnya
Ji Zehnya
5 years ago

Just โค๏ธ

Katie Holland
Katie Holland
5 years ago

Lentils & Chickpeas I could do with eating them more often.

Nar Dhanoa
Nar Dhanoa
5 years ago

Gobi Manchurian,Veg Samosa, Chana Masala.

Stella Vizza
Stella Vizza
5 years ago

Great Post Karim! I really want to try Quinoa, my friends really like it.

Aidano Bottaro
Aidano Bottaro
5 years ago

This I put on facebook..very good.

Trish Lall
Trish Lall
5 years ago

I really love this good job Karim once again X

Wendell Innes
Wendell Innes
5 years ago

Top draw man ๐Ÿ™‚ I will be using my garden to grow vegetables. I’d like some days without any meat for once.

Jeron Sutton
Jeron Sutton
5 years ago

Very inspiring keep it up.

Fรกbiรกn Pรฉter
Fรกbiรกn Pรฉter
5 years ago

I love Tomato soup.

Jamal Fuller
Jamal Fuller
5 years ago

Great article here. I never had Tofu before, but I’m tempted to try.

Amy Lilla
Amy Lilla
5 years ago

This rocks thanks for making ๐Ÿค˜๐Ÿป

Treina Elizabeth
Treina Elizabeth
5 years ago

As a vegan I eat alot of Chickpeas. I would like to eat some ezekiel Bread.

Konner Wright
Konner Wright
5 years ago

You should get some asap! it’s so good ๐Ÿ™‚

Jonas Herig
Jonas Herig
5 years ago

Well said. I’ve shared this on all social Media!

Dolf Groten
Dolf Groten
5 years ago

Chilli con carne is the dish.

Joel Reid
Joel Reid
5 years ago

I thought this was very useful including the links.

Shenice Eubanks
Shenice Eubanks
5 years ago

A vegetarians dream ๐Ÿค—

Filippa Cianelli
Filippa Cianelli
5 years ago

Very good and well said ๐Ÿ™‚

Dayton Barrett
Dayton Barrett
5 years ago

Very happy I found this post, I’ve learned so much.

Michael Lane
Michael Lane
5 years ago
Reply to  Dayton Barrett

Ditto

Rita Claus
Rita Claus
5 years ago

i neither vegan or vegetarian.. but I just may well end being after this ๐Ÿ˜€โค๏ธ

Mateja Kranjฤec
Mateja Kranjฤec
5 years ago
Reply to  Rita Claus

Lol

Oscar Watson
Oscar Watson
5 years ago

Thanks to you I bought some soy milk the other day and I quite enjoyed it.

Angelina Casini
Angelina Casini
5 years ago

I liked this so much ๐Ÿ’ช๐Ÿป

Matthias Telun
Matthias Telun
5 years ago

Ditto that ๐Ÿ™‚

Florina Fiano
Florina Fiano
5 years ago

I’m going to try some soy milk and tofu this week

Elmo Pecorella
Elmo Pecorella
5 years ago

Bellissimo!

Lalita Ganesan
Lalita Ganesan
5 years ago

This is great. I’ve come away with a better understanding of what I eat as a vegetarian.

Andrew Foster
Andrew Foster
5 years ago

Quinoa going to get some today for myself and try it.

Abele Chiarelli
Abele Chiarelli
5 years ago

I’m going to try them all first ๐Ÿ˜

Brandon Dunn
Brandon Dunn
5 years ago

I had the same feelings.Great minds think a like!:)

Daniel Hatfield
Daniel Hatfield
5 years ago

I am Exchanging chips for chickpeas and seeing how that goes.

Jaime Lee
Jaime Lee
5 years ago

Good job Karim I enjoyed this ๐Ÿ™‚

Hoanike Hung
Hoanike Hung
5 years ago

Great post and I’m trying the oats now.

Peet Rozendom
Peet Rozendom
5 years ago

I enjoyed this great work.

Troy Hooper
Troy Hooper
5 years ago

This was very helpful to me and my wife, we are going to drink Soy milk.

Mario Schierholt
Mario Schierholt
5 years ago

I”m a huge fan of vegetarian curry’s it’s so good, do you like them Karim?

Hasin Sur
Hasin Sur
5 years ago

The first thing I will try out is the Quinoa, I’m bored with rice.