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Vegan people always get asked "Where do you get your protein?" and "Are you getting enough protein?", which created a myth around plant-based protein sources that has been going on for years now. Therefore, a lot of Vegan Curious people are concerned about this aspect of the vegan lifestyle because they have always been taught that the best proteins sources are from animal products. In this myth-busting blog post, I will show you the best plant-based protein sources and how to use them in your meals.
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Soy protein can be used in different shapes and forms in a healthy plant-based diet. Tofu, tempeh and edamame are made from soybean which is a whole source of protein.
Tofu can be easily incorporated in your diet since it doesn't have any particular taste and can easily absorb other flavours. You can be really creative with this product as you can cook it using different methods. You can bake it and get a solid texture, you can deep-fry it and get a crispy texture, and you can pan-fry it and get a soft texture. Tofu has 18 grams of protein per 1/2 cup.
Compared to tofu, tempeh has a nutty flavour and solid texture which makes it easier to add it in different types of meals, like salad bowls and sandwiches. Tempeh has 17 grams of protein per 1/2 cup.
Finally, edamame, when boiled, can be used in different ways from being an appetizer to a salad topping. You can add it to anything you love! Edamame has 9 grams of protein per 1/2 cup.
Image description. Pan-Fried Sesame Garlic Tofu.
Credits: Images by https://www.tablefortwoblog.com
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Legumes are a great plant-based source of protein and they are also budget-friendly!
Lentils have 18 grams of protein per cooked cup and can be used in a variety of ways. This makes it easier to incorporate this product in different meals ranging from wholesome soups to fresh salads.
Chickpeas and beans provide the same amount of protein as they both have 15 grams of protein per cooked cup. They can be used as burrito toppings, in a soup or in a rice bowl. Feel free to get creative with them!
You can also use these legumes at the same time. You can create a veggie patty with lentils, chickpeas and beans and cook a burger. The mixture is very delicious and will provide you with all the amino acids your body needs.
Image description. Lentils And Beans Chili.
Credits: Images by https://kaynutrition.com
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We tend to think that whole grains like quinoa and oats are only carbohydrate sources. However, they are also high in protein as quinoa has 8 grams of protein per cup and oats have 6 grams of protein per cup.
Both quinoa and oats can be used in sweet and savoury dishes. You can start off your morning by eating a hearty bowl of oatmeal with your favourite toppings. After that, you can use quinoa as a base for a salad bowl for lunch or dinner. Or you can even combine both quinoa and oat in some dishes like quinoa oatmeal, which is a great meal for breakfast or even as a snack.
Image description. Quinoa Oatmeal Topped With Fruits And Nuts.
Credits: Images by https://feelgoodfoodie.net
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Nuts are a staple in your plant-based diet. They all contain between 5 and 7 grams of protein per ounce depending on the type of nuts. They are easy to use since you can eat them as snacks or as spreads like almond butter, cashew butter and peanut butter.
You can even be a little bit more creative and create your own cashew sauce. It is a multipurpose sauce that you can add in all your meals. I personally love adding it to pasta-based dishes. You can also add nutritional yeast to give a cheesy flavour to the sauce.
Image description. Homemade Peanut Butter.
Credits: Images by https://acleanbake.com
You can use these plant-based protein sources in a variety of meals. To create high-protein recipes, you can check out my last blog post about The 2 Most Creative Vegan Youtubers. You will find my two favourite YouTube channels that gather the most amazing and delicious recipes using the protein sources previously listed. You can also follow Vegan Curious on Instagram to see all my future recipes.
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