There seems to be a big mystery about protein sources on a vegan diet.
Of course, it is not possible to eat enough protein without meat and fish.
One of the most frequently asked questions is certainly that of sufficient protein supply. These are found in practically all plant foods.
How can the protein requirement be covered vegan? What are high-protein vegan foods?
In order to take away your fear of a lack, I have listed and summarized my most important sources for you
This is made from white soybeans processed into soy milk. The resulting soya quark is drained and then pressed into blocks.
Tofu can be grilled, fried or baked. Whole, crumbled or pureed.
In the beginning I hated the taste of normal tofu and couldn’t eat it at all. If you feel the same way, start with the smoked version. So delicious. You’re gonna love it.
Info: Seidentofu is protein poorer, solid Tofusorten are protein-rich (approx. 13g protein per 100g)
Tempeh is not yet quite as well known as tofu, but just as versatile. This is made from whole cooked and fermented soybeans, which are formed into a firm, slightly nutty tasting block.
It has significantly more nutrients than tofu, as it has been treated less industrially.
BBQ Tempeh is something you should not miss in your life Believe me.
Info: 19g protein, 2,7mg iron, 142mg calcium, 230mg magnesium per 100g
No matter whether black, white or kidney beans, there is a countless number of different varieties. Whether in chili con carne, salads or pasta, as dip or dessert. There are no limits to the possibilities.
Grain is generally characterised by a good protein content, including oat flakes.
One of my go to basic foods.
I eat them this in cereals, smoothies or even in the evening with coconut yoghurt.
A protein-rich muesli with oat flakes can already cover a large part of your vegan protein needs in the morning.
Info: 13g protein, 7g, 63g carbohydrates, 5g fiber. Trace elements such as iron, zinc, copper and manganese are also abundantly contained.
Superfood of the Aztecs
The pseudo grain can be used similarly to rice.
I love it as a side dish in salads or mixed with vegetables. In muesli you can also eat it in a puffed form. Sweet instead of hearty, you can conjure up delicious breakfast variations.
Info: Rinse quinoa with warm water before cooking so that the saponins are rinsed out (otherwise they can taste bitter). 100 grams of quinoa contains about 360 kilocalories – as much as the same amount of rice or pasta. 16g protein, 60g carbohydrates, 5g fat, 7g fibre and rich in the minerals magnesium, iron and potassium. It is also suitable as a grain substitute as it does not contain gluten.
These protein-rich pulses are also suitable for impatient people because of their shorter cooking time (compared to beans or peas)
There are so many different types of lenses.
You can cook them or let them germinate (red and yellow lentils are only suitable for cooking because they no longer have a shell).
Info: Depending on the variety, these contain approx. 25% protein and some micronutrients.
A wide range of different nuts is available (cashews, Brazil nuts, peanuts, …).
They can be used in many different ways and are ideal for producing nut puree, vegetable milk and vegan “cheese varieties” Yes, there is such a thing.
I also use them in muesli or to make smoothies creamier.
Info: Nuts contain many unsaturated fatty acids, which have a positive effect on cholesterol levels. It has also been shown to strengthen the cardiovascular system, preventing heart attacks and strokes. Also rich in B vitamins, vitamin E, magnesium, potassium, folic acid and iron.
You don’t expect broccoli to be included here and it only has 2.8% protein. In relation to its calories, broccoli has however whole 33% protein.
With this, you can certainly not cover your complete needs, but still a part on very healthy whiteness.
Info: Rich in vitamin K and C.
These small beads contain about 21% protein, many Omega 3 fatty acids and calcium.
You can germinate Chia seeds and eat them as sprouts or conjure up a delicious pudding overnight by soaking them in vegan milk.
One of my absolute favourites when it comes to vegan protein sources.
From the pan, from the oven, cooked and with salad and also germinated. Incredibly diverse.
Chickpeas contain approx. 19% protein, as well as many dietary fibres, vitamin K, magnesium, iron and copper.
Info: Dried chickpeas should be soaked for 8-12 hours in fresh water, this will reduce the cooking time to 1-2 hours. Then pour away the water and replace it with fresh water for cooking.
A domestic alternative to soy. Because of its slightly nutty taste, it is an enrichment on every menu
The advantage of soy, however, is clearly the large product range. From soy milk to soy yoghurt, tofu and all kinds of finished products, these are now standard in almost every supermarket and even in discount stores.
Info: Sweet lupins contain up to 40% protein, essential amino acids, vitamin A, potassium, calcium, magnesium and iron.
The absolute winner among vegan protein sources is Seitan.
The meat substitute from wheat protein (gluten) brings it per 100g to an unbelievable 25g protein. It is also very filling and tastes best to me personally when you fry it golden brown.
For me, there’s no better powder than the ones from Tropeaka.
High content of high-performance proteins on a vegetable basis and helps me to tighten and build up my muscles.
It is easily digestible and does not bloat you.
Info: Nutrient-proof and packed with antioxidants, low content of saturated fatty acids and carbohydrates.
Plus soy, gluten, lactose and wheat free. 66g protein to 100g.
Even if you don’t want soy products, there are plenty of vegetable foods to cover your daily protein needs vegan.
Balanced and varied food will help you reach your destination.
With regard to protein intake, the vegan diet is in no way inferior to a diet based on animal products.
Do you have any questions, tips or suggestions? Off in the comments with it
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