Top 10 Vegan Protein Sources
If vegans had a penny for every time someone asked where they get their protein from, there’d be a lot more millionaires in the world. Luckily, plant-based sources of protein are not only easy to find but also affordable and plentiful. Here are just 10 examples of foods with plenty of protein – and no cruelty to animals:
Black beans taste great in wraps, nachos, burger patties, soups, and chilli. If you’re in the mood for something quick, you can also serve them alone or as a side. For a meal that packs a protein punch, try this recipe for Quinoa and Black Bean Burgers.
You can marinate it, sauté it, grill it, mash it, scramble it, bake it, and even blend it. Tofu is made of soya beans and is extremely versatile. It will absorb any flavour that you put on it, which makes it suitable for countless recipes. Add it to your favourite sandwich, stir-fry, or curry or make a burger with it. You can also use it to make sauces, creams, or smoothies – the possibilities are endless!
Make yourself an easy dinner with our Crispy Sweet-and-Sour Tofu recipe.
Nuts and Seeds
Both nuts and seeds are a great source of protein, and there’s plenty you can do with them. Why not use them to garnish your favourite dish for a protein boost? Pick from almonds, peanuts, pecans, pistachios, sunflower seeds, pumpkin seeds, flaxseeds, and many others.
Fancy some protein-packed vegan cheese? Check out this recipe for Rosemary-Baked Almond Cream Cheese.
Tempeh is made of fermented soya beans and, like tofu, can absorb all sorts of flavours. You can enjoy it deep-fried, baked, sautéed, or grilled in a variety of recipes. We recommend trying it in a pasta dish, sandwich, taco, or chilli.
Try mixing up this Coronation Pasta Salad by adding a bit of tempeh – we promise you’ll love it.
Chickpeas can be used to make all sorts of delicious dishes – from hummus and falafel to curries. They’re very nutritious, containing high amounts of protein, iron, and fibre, so can be enjoyed completely guilt-free.
Try this spicy Chickpea Chana Masala recipe for a flavoursome meal.
Broccoli is a lean, green source of vegan protein – 100 grams of the vegetable contains 2.8 grams of protein. And broccoli’s versatility means you can steam, roast, bake, or sauté it and add it to a soup, stir-fry, salad, or pasta dish.
For a hearty broccoli-filled meal, try this Asparagus and Broccoli Pasta Bake.
Anywhere you can use rice – whether as a side, mixed with veggies, inside a burrito, or in a salad – you can use quinoa. Also, little grain is super-powerful – 100 grams of cooked quinoa provides 4.9 grams of vegan protein.
Try this light Summer Quinoa Salad as a healthy main or side dish.
Lentils can be added to tacos, burritos, soups, stews, and salads and can also be used to create meat alternatives, such as in burger patties. The best thing about lentils – besides how good they are for you? They’re extremely easy to work with!
See for yourself – try Alexis Gauthier’s faux gras recipe.
In every 100 grams of tahini, you’ll find 17 grams of vegan protein tucked away – and that’s not all the sesame seed paste has to offer. It’s also rich in minerals such as magnesium, potassium, and iron. What more could you want?
Try this Turmeric Cauliflower recipe to indulge in all the tahini goodness.
There are dozens of types of mushrooms to choose from, and most can be sliced or served whole. Use small varieties in pasta, in stir-fries, in tacos, or on pizzas, or serve Portobello mushrooms in burger buns.
Try these BBQ Mushroom Buns to fill up on vegan protein, fibre, and antioxidants.
The meat, fishing, egg, and dairy industries are a nightmare for animals, who are treated like a collection of body parts rather than sentient individuals who have the ability to feel pain, fear, and joy.
Jo-Anne McArthur | We Animals
All animals reared for food suffer. Females are repeatedly forcibly impregnated. Babies are torn away from their mothers, mutilated, kept in filthy and severely crowded conditions, and fed a cocktail of drugs, sometimes causing their bodies to become oversized, resulting in numerous health problems. Then, often when they’re only a few months old, they endure a stressful and terrifying trip to the abattoir, where many are killed while still conscious.
With so many delicious and healthy plant-based options available, going vegan is now easier than ever. Take our 30-day vegan pledge to get more tips from PETA on eating vegan and to show that you’re serious about helping animals. Tell your friends about it, too, and persuade them to follow your example!