7 Delicious Vegan And Vegetarian Protein Sources
Vegan and Vegetarian Protein Sources. If you want to become a vegan or vegetarian completely, or if you’re just looking for a healthy alternative to meat, you can try one of these 7 options to eat healthy, and not have to sacrifice taste.
Best High Protein Vegan and Vegetarian Foods list
Two tablespoons of this cream give you 8 grams of protein. Search natural cream to avoid excess added sugar and partially hydrogenated oils.
This whole grain contains slightly more protein than many other grains. A cup of cooked quinoa provides 8 grams of “complete” protein, has all essential amino acids packaged together. See the recipe Quinoa risotto with mushrooms
This soybean is full of protein, providing 17 grams per cup. Enjoy them as a snack or in your favorite recipe for hummus.
Canned beans are a quick and easy source of protein in a just ½ cup you can find 8. Beans are also a good source of iron.
This replacement of meat is more frequent in Asian cuisines. It is pure gluten – the protein component of wheat – so if you are allergic or sensitive to gluten, this is not the option for you. With 21 grams of protein per 1/3 cup, this alternative to meat is the dense protein that also offers some iron. See the recipe Seitan Stir-fry with green bean
Tofu is probably the best known vegetarian protein. A cheese made from soybeans is a versatile ingredient. Its mild flavor is well suited to a variety of condiments and comes in several different textures; smooth and creamy sturdy and firm. It is also full of protein: ½ cup of tofu has 20 grams. See the recipe No-bake vegan tofu feta cheese recipe
This vegan ingredient – nutty flavor – has 15 grams of protein per half cup. It is made from fermented soybean, which is a slightly more nutritious alternative for tofu ( it has more fiber and vitamins).