5 Vegan Proteins You Can Source Naturally

Posted on March 6th, 2017 at 1:21 am by


There are many vegetarian or vegan sources of protein, still it is always the non-vegetarian food stuff that comes to one’s mind when you talk protein.

It is very well said that –

“No one cares about your protein intake until they find out you’re a vegetarian or vegan!”

However vegans don’t need to resort to protein supplements in order to meet up their daily protein requirement, as there are many natural protein sources capable of providing sufficient protein for optimum health.  Here are a few of the most popular protein sources that can be used by vegans and vegetarians to build healthy muscles.

1. Soy

This is one of the most popular vegan sources of protein.  It is considered to be very high in protein and is almost equivalent to meat protein.  You will get these beans in different forms like soymilk, flour, roasted beans, or tofu.  Firm tofu is the best source of vegan protein.  The firmer the tofu, the more the protein content.  Soy has a bland taste, hence one can easily add it to the variety of dishes without altering the basic flavor of the recipe.

Protein content – 20 grams in 1 cup of firm tofu.

This photograph is an original work by “Will Murray (Willscrlt)“.

2. Green Peas

These green members of legume family are quite rich in protein too.  They can be added to any dish to get the great green color hues.  You can roast them for snacking, fry them to get a tasty side dish, or just blend them to make a pesto.  They are available fresh and also in frozen varieties when not in season.

Protein content – 7.9 grams in 1 cup.

Image courtesy of Parvathisri (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

3. Quinoa

Quinoa has gained lot of popularity lately.  Unlike other grains that have only a limited quantity of protein, quinoa is loaded with protein along with nine vital amino acids that work as the building blocks of the healthy individual. Technically a seed, quinoa can be effectively used in different breakfast and meal preparations.  It can be used to replace cereal and grains in many recipes to enhance both taste and nutritional value.

Protein content – 8 grams in 1 cup.

Image courtesy of  Vi..Cult… (Own work) [GFDL (http://www.gnu.org/copyleft/fdl.html), CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/) or CC BY-SA 2.5-2.0-1.0 (http://creativecommons.org/licenses/by-sa/2.5-2.0-1.0)], via Wikimedia Commons

4. Beans

When it comes to protein, it’s not just soybean that makes the mark. There are many different varieties of beans available with high protein content.  You can select from a wide assortment like black beans, kidney beans, pinto beans, and white beans.  The protein content in all these varieties may differ, however it will always remain on the higher side compared to many other food options.  You may get the tin of beans or source them dry to cook at home after soaking.  Choice is yours based on your cooking convenience as protein content may not differ much.

Image courtesy of By Father.Jack from Coventry, UK (black beans  Uploaded by Fæ) [CC BY 2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons

Protein content – 13 grams in 1 cup.

5. Peanut butter toast

Leave your regular bread and jam aside to start having the healthier snack in the form of peanut butter toast.  Here the bread in consideration is whole wheat bread for wholesome protein advantage. It may be a bit higher on calories but if you consider the health benefits then the calories can be overlooked. Peanut butter and whole wheat combination are rich in amino acids required by your body to build healthy body and muscles.  Fat content is high but you can afford to take some as it is more of the healthy fats.

Protein content – 2 slices of whole wheat bread with 2 tablespoons of peanut butter gives 15 grams of protein.

Image courtesy of DO’Neil on en.wikipedia (Photographed by DO’Neil.) [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/)], via Wikimedia Commons

Being vegetarian or vegan has nothing to do with protein if you know the right foods to be selected for your meals. Make only the right choices for better body and calmer soul ready to take up the life challenges.

Author Bio: Karishma invests most of her time in reading and writing about health articles.  She likes to stay fit and agile by incorporating various natural health remedies in her life. Her articles on health and wellness are also shared on turmericcurcuminshop.com, the known name for procuring turmeric curcumin extract.


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