If you are a Vegetarian or a Vegan you’ll of heard the following question lots of times; “So how do you get your protein?” as many non Vegetarians and Vegans have concerns over you not having the right amount of protein intake.
Well they don’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
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 you’ll know already Tofu doesn’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 “Pseudocereal”
Instead. You’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 Fibre (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.
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 from annual grass… which means it’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 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 “Pseudocereal” 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 & “Pseudocereals”.
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 cow’s milk. It contains 7 grams of protein per cup, plus it’s an great source of Calcium, Vitamin B12 & D… 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. It’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.
That’s It!
I really enjoyed sharing this with you guys. Please do let me know though…
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 大
This is really good.
Thanks Finaly 🙂
I eat all of these but still never knew all the stats lol.
Haha good to know 🙂
Great post! Chickpeas I’ll eat more of them now 🙂
Thank you Ottilia 🙂
I thought this was great as always, well done Karim.
Thank you so much Ljoutur
I’m going to try ezekiel bread for the first time.
Cool thanks for letting me know Max 🙂
I’m really enjoying all your articles, always learning something.
Aw That’s great to hear Ben… Thank you for the love and support We Look Up 大
I love Risotto so much.
Yeah it’s really nice… Thanks for sharing Nicky 🙂
This is Awesome Karim, thank you for teaching me all this.
Your Welcome… Thank you for the support 👊🏿
I’m going to buy some oats and work from there.
Yes that’s a smart way to start off Tobias … then do the others after 😉
I love pancakes.
Who doesn’t 🙂
Me too!
Good job.
Thanks Rodrigo 🙂
Tabbouleh is my fav 🙂
Cool Peleo 🙂
I love this 👏🏻
Thanks Aaron 🙂
I like this a lot, I’m vegetarian and you’ve inspired me to buy Tofu lol.
Aha that’s great, thanks for letting me know 🙂
I eat meat but I’m still going to add all these to my diet now.
That’s the attitude.. happy to hear this Ethan 🙂
I ordered some Ezekiel bread last night, I’m done with white bread now!
That’s awesome Martin.. white bread pfttt ain’t nobody got time for that 😉
Why have you not spoken about meat ?
Well said 😃
Just ❤️
Lentils & Chickpeas I could do with eating them more often.
Gobi Manchurian,Veg Samosa, Chana Masala.
Great Post Karim! I really want to try Quinoa, my friends really like it.
This I put on facebook..very good.
Thank you 🙂
I really love this good job Karim once again X
Thanks Trish for the love and support 🙂
Top draw man 🙂 I will be using my garden to grow vegetables. I’d like some days without any meat for once.
That’s great Wendell… always best to use what you’ve got 🙂
Very inspiring keep it up.
Thanks Jeron 🙂
I love Tomato soup.
Great article here. I never had Tofu before, but I’m tempted to try.
Thanks Jamal… go for it man, it could be a new addition to your pallet 🙂
This rocks thanks for making 🤘🏻
I’m glad you think so Amy… thanks for the love 🙂
As a vegan I eat alot of Chickpeas. I would like to eat some ezekiel Bread.
You should get some asap! it’s so good 🙂
Well said. I’ve shared this on all social Media!
Thanks for the support Jonas… We Look Up 大
Chilli con carne is the dish.
It’s pretty awesome Dolf 🙂
I thought this was very useful including the links.
That’s great Joel, thanks for your comment.
A vegetarians dream 🤗
Aw Thanks Shenice 🙂
Very good and well said 🙂
Very happy I found this post, I’ve learned so much.
Ditto
i neither vegan or vegetarian.. but I just may well end being after this 😀❤️
Ahaha Wow That’s powerful… Thanks for the love and support Rita 🙂
Lol
Thanks to you I bought some soy milk the other day and I quite enjoyed it.
🙂 that’s real nice Oscar.. thanks for letting me know.
I liked this so much 💪🏻
Thank you Angelina 🙂
Ditto that 🙂
I’m going to try some soy milk and tofu this week
Excellent Florina 🙂
Bellissimo!
Haha Benedetto 🙏🏿
This is great. I’ve come away with a better understanding of what I eat as a vegetarian.
That’s just priceless to me Lalita, love this thank you for letting me know 🙂
Quinoa going to get some today for myself and try it.
That’s dope Andrew 🙂
I’m going to try them all first 😝
Ahaha yessssssssssssss Abele go get it!
I had the same feelings.Great minds think a like!:)
I am Exchanging chips for chickpeas and seeing how that goes.
Please do in fact let me know afterwards hit me up Daniel 🙂
Good job Karim I enjoyed this 🙂
Thanks Jaime!
Great post and I’m trying the oats now.
I enjoyed this great work.
This was very helpful to me and my wife, we are going to drink Soy milk.
I’m glad you two found it so 🙂
I”m a huge fan of vegetarian curry’s it’s so good, do you like them Karim?
Yeah I’m a fan too Mario… thanks for the comment bud 🙂
The first thing I will try out is the Quinoa, I’m bored with rice.