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10 Vegan Sources of Protein

Posted by on Jun. 15, 2012 at 9:57 PM
  • 38 Replies

10 Vegan Sources of Protein

Meat-eaters will never stop asking and vegans always get sick of hearing it: 

“How do you get your protein?”

The image of a skinny (not to mention gangly and dread-headed) hippie has typically been the poster child of veganism. After all, there’s no way we can be muscular, fit and even bulky as vegans, right?

Wrong.

Vegan athletes like Brendan Brazier,Rich Roll, and Jimi Sitko are changing the negative stereotypes, proving that plant-based protein can not only build strong muscles, but can keep a vegan healthy enough to run, swim, bike, dance or pump iron – no flesh-eating necessary.

So how do you get your protein? Here are 10 vegan sources to try on for size:

1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.
 
2. Hemp. No, you don’t have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.
 
3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast.
 
4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.
 
5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup.

6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it’s a cheap vegan’s BFF.
 
7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!

8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.
 
9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty.
 
10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.
 
Still want to ask me where I get my protein? Yeah. That’s what I thought.

Published May 10, 2012 at 12:45 PM
by on Jun. 15, 2012 at 9:57 PM
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Replies (1-10):
laurenb1
by on Jun. 15, 2012 at 9:59 PM
I'm not vegan, just vegetarian but I buy and cook many of those regularly
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amysezsmile
by on Jun. 15, 2012 at 10:07 PM

i am a meat eater and still buy and consume more than half of those items! Not sure what Tempeh is tho. The rest are either in my pantry/fridge already or eaten on more than one occassion:) they are yummy!

LindaClement
by Gold Member on Jun. 15, 2012 at 10:11 PM

Most North Americans eat 5 times as much protein as they need (which explains a lot of the kidney disease)...

The answer to 'what is protein in, apart from animal products?' is:

Virtually Everything.

Except maybe celery and bananas.

All grains. All beans, fresh and dried. All nuts. All seeds. A huge range of vegetables (from potatoes to mushrooms)...

And the whole 'food combining' nonsense was debunked decades ago.

LindaClement
by Gold Member on Jun. 15, 2012 at 10:16 PM

Tempeh is a fermented soy product, sold in cakes the way tofu is.

Quoting amysezsmile:

i am a meat eater and still buy and consume more than half of those items! Not sure what Tempeh is tho. The rest are either in my pantry/fridge already or eaten on more than one occassion:) they are yummy!


amysezsmile
by on Jun. 15, 2012 at 10:20 PM

Thanks! :)

Quoting LindaClement:

Tempeh is a fermented soy product, sold in cakes the way tofu is.

Quoting amysezsmile:

i am a meat eater and still buy and consume more than half of those items! Not sure what Tempeh is tho. The rest are either in my pantry/fridge already or eaten on more than one occassion:) they are yummy!



LindaClement
by Gold Member on Jun. 15, 2012 at 10:29 PM

You're welcome!!

Quoting amysezsmile:

Thanks! :)

Quoting LindaClement:

Tempeh is a fermented soy product, sold in cakes the way tofu is.

Quoting amysezsmile:

i am a meat eater and still buy and consume more than half of those items! Not sure what Tempeh is tho. The rest are either in my pantry/fridge already or eaten on more than one occassion:) they are yummy!




e-doolittle
by Kelly on Jun. 16, 2012 at 12:31 AM
Thanks!
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Schleetle
by on Jun. 16, 2012 at 12:32 AM
Tfs! I'm certainly not a gangly hippie ;)
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darbyakeep45
by Darby on Jun. 16, 2012 at 6:49 AM

Good info!  I bought some quinoa and can't wait to try it:)

Krysden
by Platinum Member on Jun. 16, 2012 at 9:23 AM

Thanks for sharing

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