Meats, eggs, fish, cheese, and milk are the main animal-based foods. The meats like chicken, turkey, beef, pork, and quails are rich sources of protein. If you avoid these complete sources, then rely on healthy alternatives. Choose the high protein vegan foods that are tasty, nutritious, and healthy.
Is it possible to find high protein vegan food? The vegetarian sources are not only versatile but also very nutritious. You can whip up a diverse range of dishes. These foods are not only good for the body, but they also keep you slim and shapely. Have a look at these formidable vegan products that are rich in protein.
Lentils: nutritious, high protein vegan food
Green, red, brown, and black lentils are rich in multiple nutrients. They are healthy foods due to high levels of fiber and protein. A 240 ml cup of cooked lentils contains as much as 18 g of protein. This one cupful is also sufficient to satisfy 50% of the daily recommended fiber intake.
The bacteria found in lentils are essential for a healthy gut. Besides, lentils contain beneficial antioxidants and plant-based compounds. Your body will also get sufficient levels of iron, folate, and manganese. And you can cook a variety of tasty salads, fresh soups, and spicy dal using these lentils. This protein-rich food keeps you in shape and lowers the risk of cancer, heart disease, and diabetes.
Beans and chickpeas: healthy, affordable legumes
Beans and chickpeas are the two popular types of legumes. Just like lentils, they too are rich in fiber and proteins. These leguminous, pod-borne seeds are common around the world for their nutritional value.
There are other varieties too, like pinto, black, and kidney beans. A 240 ml cup of cooked beans will provide up to 15 g of protein. You can deep fry these beans to prepare spicy, tasty bowls. Or you can soak, dry, boil, and simmer for tenderness. The legumes control BP, blood sugar, and cholesterol levels. They are also a rich source of iron, manganese, potassium, phosphorus, and complex carbs.
Wild rice: natural, fiber-rich crop
Wild rice is different from long-grain varieties like Basmati and brown rice. It is one of the high protein vegan foods with plenty of bran, minerals, and vitamins. A 240 ml cupful of cooked wild rice provides 7 g of protein to your body. And you also get copper, manganese, magnesium, vitamin B, phosphorus, and healthy fiber.
However, this rice variety can have traces of toxic arsenic. So, you have to wash and boil the wild rice in large amounts of water to reduce the arsenic content. If you cook correctly, then the arsenic traces will decrease by up to 57%.
Soy milk: a plant-based alternative to milk
The soy milk comes from soybeans, usually marketed as fortified milk. So you can expect healthy doses of vitamin B and other minerals in this food. Besides, it is an excellent, protein-rich alternative for the more common cow’s milk.
Soy milk keeps you strong and healthy because of calcium and vitamin D. It is healthy to directly drink it out of the carton or use it for cooking. One 240 ml cupful will guarantee you up to 7 of protein. Purchase the fortified variety, but do not pick the ones which are sugar-rich or flavored. Also, add more soybeans in the form of edamame, tofu, and tempeh.
Oatmeal: delicious, high protein vegan food
A 240 ml cupful of oatmeal has 8 g of fiber and 12 g of protein. These nutritious oats are a good source of protein and other minerals. They also contain zinc, folate, phosphorus, and magnesium that improve your immunity.
You can also ground oats into a powder and use it for making baked foods. You can also prepare tasty dishes, including veggie burgers and spicy, savory, and sweet oatmeal porridge. This food keeps your blood glucose and cholesterol in control and helps you lose bodyweight too.
Nutritional yeast: a unique, cheese substitute
An ounce of nutritional yeast (28 g) has 7 g of fiber and 14 g of protein. So, it is a rich vegan food with a cheesy flavor. You can buy it in the form of flakes or yellow powder with fortified minerals. Purchase the fortified version of yeast with vitamin B12, zinc, manganese, copper, and magnesium. Its nutty and savory taste is well-complimented by all these nutrients. Besides, you can cook vegan sauces and thick soups.
Green peas: impressive, mineral-rich pods
Green or garden peas are very rich in protein and easy to digest too. These high protein vegan foods are also a rich source of many vitamins and minerals. Parents encourage the kids to eat green peas as they build immunity and strengthen the bones. Besides, they can reduce swelling, aging, and obesity.
A 100 g serving of peas will ensure up to 13 g of carbohydrates and 79 calories. You will also receive up to 4.5 g of fiber and protein. You can add a cup of boiled peas to stews, soups, salads, and casseroles. They can be fat substitutes in many dishes and stir-fried with tangy combos.
Fruits and vegetables: healthy, high protein vegan foods
Although not too much, a cupful of cooked vegetables supplies you with 5 g of protein. At the same time, a cup of fresh fruit will deliver up to 4 g of protein. Some of the best vegan foods in this category are bananas, guavas, mulberries, and sweet corn. The vegetable options are spinach, asparagus, avocado, broccoli, and artichokes.
A vegetarian diet does not necessarily lead to a lack of proteins if you have a balanced diet. Apart from the foods mentioned above, you can also eat tofu, teff grains, spirulina, hemp seeds, amaranth, and quinoa. Some other choices include seitan, chia seeds, bread made from sprouted grains, peanuts, walnuts, pistachio, almond, cashews, and nut seed butter. Remember that being vegan does not mean you have to stick with a few options.