10 Nutritious Forms Of Protein Vegans And Vegetarians Should Consume
Vegans and vegetarians typically need more protein than a meat eater due to the fact that non-meat forms of protein are less efficient at providing the essential amino acids which meat are known to provide.
Vegans and vegetarians should have at least one gram of protein for every kilogram of their body weight per day.
1. Organic Tofu – 100 grams of tofu contains 8 grams of protein and is also a great source of calcium, so is perfect for vegans and vegetarians to consume. Add to Chinese cabbage or Bok Choy to increase your calcium consumption even further.
2. Pea and Rice Protein Powders – blend into a smoothie with rice or almond milk, half a banana and some berries for a protein hit – which will deliver around 20 grams of protein and a whole host of beneficial antioxidants.
3. Nutritional Yeast – this inactive yeast has a nutty cheese-like taste, perfect for giving that cheesy flavour in vegan cheese sauce or in your home made cashew cheese. Nutritional yeast contains a all-in-one amino acid profile making it a complete protein. Most nutritional yeasts are fortified with B12 and other B vitamins depending on the brand making it a perfect multi-purpose vegan favourite. Consider using nutritional yeast sprinkled over my kale chips for a healthy alternative for cheese chips.
4. Tempeh – 19 grams of protein per 100 grams makes this fermented soy product a perfect alternative to tofu in a stir-fry, as it contains magnesium, calcium and iron and trace amounts of B12.
5. Spirulina – another smoothie favourite with vegans in the know, this micro-algae contains 57 grams of protein per 100 grams and is also a complete protein. It also contains high levels of B vitamins and a range of minerals including iron.
6. Chickpeas – in 100 grams of chickpeas you will find 19 grams of protein so use in homemade hummus, chick pea dhal and stews to get your fix.
7. Kale – a great side dish to complete your main protein source, Kale contains 4.3 grams of protein per 100 grams and is also a great source of calcium and Vitamin C. Remember that not everyone can digest raw kale (this also includes blended into smoothies) so steam or make kale chips (remove the stalks first).
8. Setian – a form of protein that comes from gluten which itself is a wheat protein. Setian is used in Chinese dishes as a replacement 'mock' meat, pork, chicken and beef alternative, and can offer many different tastes and textures. 100 grams contains 75 grams of protein – and setian is not for those watching their weight as it contains 370 calories.
9. Mushrooms – not as good for protein as some of the other options mentioned above, but they are a good source of Vitamin D which is a big requirement for vegans and vegetarians. Mushrooms contain around 3 grams of protein in 100 grams and are a great low calorie option for those looking for low cal options.
10. Mung Beans – try making a delicious Mung Bean Dhal to obtain your quota of protein with 100 grams packing 24 grams of protein. Mung beans are also a great source of magnesium.
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