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7 Ways of Getting Protein as a Vegan
Being vegan doesn’t mean that you have to miss out on protein. There are plenty of plant-based sources of protein that you can incorporate into your diet. Here are 7 ways of getting protein as a Vegan.
#1 Soy Protein
Soy protein is incredibly versatile; it can be used to make all sorts of dishes from entrees to desserts! You can use it to make vegan burgers or meatballs; mix it into salads or stews; use it as an egg replacement in baking recipes; or even make some delicious vegan ice cream! There really isn’t any limit to what you can do with this amazing ingredient. Plus, soy protein has a mild flavor so it won’t overpower whatever dish you choose to add it to.
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Lentils are a great source of both fiber and protein. One cup of cooked lentils contains 18 grams of protein and 16 grams of fiber. They also provide folate, iron, phosphorus, and zinc among other essential vitamins and minerals. Lentils can be used in soups and stews or added to salads or grain dishes for extra flavor and nutrition.
Chickpeas (or garbanzo beans) are an excellent source of protein for vegans. One cup of chickpeas contains 14 grams of protein and 12 grams of dietary fiber, making them very filling and satisfying. Chickpeas are versatile enough to be added to just about any dish—from salads to curries—and can also be used to make hummus or falafel.
Also known as wheat gluten or wheat meat, seitan is made from vital wheat gluten flour that has been combined with spices or herbs to create a “meaty” texture when cooked. It is high in protein but low in fat, containing 25 grams per 3-ounce serving and essential amino acids such as lysine, methionine, and cysteine that cannot be found in other plant proteins. Seitan can be used as a meat substitute in many dishes including stir-fries, tacos, or fajitas.
#5 Hemp Seeds
Hemp seeds are an excellent way to get your daily dose of plant-based proteins while still getting all the essential fatty acids your body needs for optimal health. One tablespoon contains 5 grams of complete proteins plus omega-3s and omega-6s fatty acids—perfect for adding nutrition to smoothies or salads!
Quinoa is another great plant-based source of complete proteins with 8g per 1/2 cup serving plus dietary fiber, iron magnesium, phosphorus, potassium, copper, and manganese. This tiny grain can easily replace rice in any dish from risotto to pilafs and it cooks quickly so it’s perfect for busy weeknights!
#7 Vegan Protein Powder
Vegan protein powder is made from plant-based sources, such as pea, soy, hemp, and rice proteins. All of these plant-based sources are high in essential vitamins, minerals, and amino acids. Amino acids are the building blocks for muscle growth and repair. Essential vitamins and minerals help support overall health and well-being. To get all these benefits from food alone would require eating large amounts of fruits, veggies, nuts, and seeds every day—which can be difficult if you don’t have time or access to fresh produce! That’s why vegan protein powder is an easy way to get all these nutrients in one convenient serving.
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Eating vegan does not have to mean missing out on important nutrients like proteins; there are plenty of plant sources available that provide all the necessary vitamins and minerals needed by your body while still being delicious! With these 7 different sources listed here, you will never run out of ideas on how to get your daily dose while adhering to your vegan lifestyle!
What do you use as a source of protein? Let us know in the comments below!