6 Tasty Vegan Protein Sources

In the numerous nutrition courses I’ve taken in the past three years, it all dwindles down to two things- macronutrients and micronutrients. Micronutrients are vitamins and minerals responsible for an endless amount of functions in our systems and come from a majority of foods. Macronutrients are the fats, carbohydrates, and proteins that make up the body and are also what we consume on a daily basis. Of these three, protein is extremely important for building muscle, repairing cells, as well as every day functions. It is often assumed that vegans have a limited source of protein and are deficient. However, what most people don’t know is that the World Health Organization promotes data that shows that only 58 g of protein are needed per day to be considered at a safe level for a 70 kg adult (about 155 lbs). This means that assuming the individual is consuming a 2,000 kcal/day diet, only 9% of this diet should be protein. This can easily be achieved through a plant based diet. Plant based proteins are not only good for the body, but good for the planet! Not to mention absolutely delicious! Though I am not a vegan myself, I’m a huge fan of non-animal protein sources because they have an abundance of beneficial vitamins and minerals, as well as satiety properties that keep me full and focused for my workout. Here’s some of my favorites that you HAVE to try:

1. Quinoa

Did you know that quinoa is in fact a seed, not a grain? Often times it is placed in the “healthy whole grain” category when we think of ways to eat a healthier diet. While it is healthy, quinoa is a gluten free seed that contains a WHOPPING number of 8 g of protein per 1/2 cup! The great thing about quinoa is that a little goes a long way. Half a cup of dry quinoa can produce about 3 cups of cooked product! Try boiling up a cup or two for the week and then use it throughout the week as a savory side dish, a sweet breakfast, or a protein component to add to your salad or soup.

2. Spirulina

Fun Fact: It take 300 gallons of water to make ONE burger. Spirulina is trying to change that. A recent study by the… showed that spirulina contains similar protein amounts to soy and red meat, as well as an essential amino acid composition that can be compared to that of an egg. Spirulina is an algae that has been consumed by African and Indian tribes for centuries due to its high protein content, digestibility, and ability to grow in numerous conditions. However, only in 1967 was it recognized as a “future food source” by the International Association of Applied Microbiology. Spirulina can be hydrolyzed into bioactive peptides which have amazing health benefits that include anti-oxidant and anti-viral properties. Currently, the most popular form of spirulina is in powdered form. With 4 g of protein for only one tablespoon, try adding it to your morning protein shake for an extra boost!

3. Beans

Black, White, Red- beans comes in all colors and sizes, and each one has various benefits to the body. My two favorites are chickpeas (garbanzo beans) and black beans! Why? Because I could write an entire cook book on the various ways to use these two protein gems. Beans are a staple of the vegetarian diet because of their functionality and of course, protein content. Black beans and chickpeas contain roughly 6-7 g protein per half cup, plus the additional benefit of 6 g of dietary fiber. This combination of fiber and protein allows for beans to be an excellent main ingredient of a dish, as well as a nice addition to any meal or snack. Try tossing chickpeas with olive oil, salt, pepper, and paprika and roast in the oven at 425 for a crunchy snack on the go!

4. Seitan

This is an amazing protein source that isn’t as well known as others. Seitan originated in China and is essentially gluten mixed with herbs and spices, hydrated in water or stock, and simmered in broth. This process turns the mixture into a savory product with a meat-like texture. Just 1/3 cup of seitan provides 21 g of protein and I enjoy my seitan as an ingredient in home-made fajitas, or on top of a colorful salad bed. Always remember that gluten is nothing to be afraid of! Celiac disease/gluten sensitivity sufferers aside, the gluten in wheat is very much an excellent source of plant based protein.

5. Nuts

Who doesn’t love a heaping spoonful of peanut butter with a juicy gala apple or perfectly yellow banana? Nuts, in all their glory, can be transformed into numerous different products. Spreads, flours, or just on their own, nuts provide various vitamins and minerals, as well as protein! Brazil nuts, for example, are an excellent source of selenium, the mineral that plays a key role in cell damage repair. Nuts such as peanuts, almonds, and cashews, can all be turned into delicious spreads that provide satiety through unsaturated fats and about 8 grams of protein per 2 tbsp. Keep in mind, nuts are high in fat so limit to 1/4 cup per meal or snack!

6. Seeds

My mom may think that the purpose of seeds is to feed the birds in our backyard, but I think of them as protein! Seeds, as previously discussed, range in size, taste, and texture. My favorite seeds are the ones that are full of protein, such as pumpkin seeds. Many people don’t know that the seeds from a Jack-O-Lantern on Halloween and pepitas, the smaller green seeds found at the grocery store, are actually both pumpkin seeds! Pepitas are just from a different kind of pumpkin. They are also one of the few seeds that are a complete protein (contain all essential amino acids). Half a cup contains 6 g protein, as well as iron and magnesium!

So, as you can see, there is an abundance of plant based protein sources aside from your every day fruits and vegetables that can provide the necessary protein for all individuals. Everyone’s needs are a little different, but the key is to be adventurous and don’t be afraid to try something new! By consuming a diet free of animal products, you are filling your body with a plethora of good-for-you ingredients that will nourish your body and keep you going.