“You’re vegan, but where do you get your protein dear?”.
It is a common misconception that it is impossible for vegans to get sufficient protein but this theory has long ago been disproved. Here are some of the top sources of protein for vegans:
- Hemp hearts:
Add these to salads, smoothies, cereal, oats, soups, stir fries, etc.
3 tablespoons (a.k.a. 30 grams) gives you 10 grams of complete protein
- Portobello mushrooms:
Add to veggie burgers, sautés, pasta dishes, salads and wraps
1/2 cup of mushrooms politely provides 4 grams of protein.
Add to pasta dishes, salads, stir fries.
1 medium stalk volunteers 4 grams of protein.
Add to pasta dishes, salads, as a pizza topping and to soups.
1 medium artichoke provides 4 grams of protein
- Edamame beans:
Add to stirfries, pasta dishes, salads
3/4 cup delivers 21 grams of complete protein
- Roasted soy nuts
Have as a snack or sprinkle into a salad
2 tablespoons (30 ml) packs in 9 grams of protein.
- Plain soy beverage:
Add to cereal, oats, smoothies or have with your treats.
1 cup (250 ml) offers 8 grams of protein
- Hemp protein:
Add to oatmeal, smoothies, home-made granola bars, etc.
4 tablespoons (a.k.a. 30 grams) = 8-9 grams of complete protein.
Add to wraps, sandwiches, salads or make a tofu scramble instead of an omelette.
150 grams of firm tofu contains 21 grams of protein.
1/2 cup of this cracked wheat posesses 7-8 grams of protein.
- Lentils, red, white or black beans:
Add to chilis, soups, salads or veggie patties
1 cup (125 ml) of these nutrient powerhouses has 19 grams of protein.