Top 10 Sources Of Protein For Vegans/Vegetarians
by Payal Shah on Sep 14, 2021
Vegetarians and vegans have their diets cut out tough. However, just because they don’t eat meat or dairy-based protein foods, doesn’t mean their daily diet is affected. If you’re a vegetarian or vegan looking for top protein sources, read on to find out these top 10 plant based protein sources can work for you.
Dairy-Free Cheese and Butter
Cheese and butter are excellent sources of protein (and fat!) for those on a strict protein or keto diet. Vegetarians can use cheese and butter in almost any form - raw or with grilled vegetables or even as cooking supplements.
There is a variety of dairy-free cheese and butter options for vegans, made from soy, almonds, and other forms of dairy-free milk.
Vegans and vegetarians love flavourful beans like kidney beans, pinto beans, and black beans. These can be cooked into dals or curries or even used cold for salads. These beans and legumes contain roughly 15 grams protein per 100 grams and can be used to make taco fillings, chilli, or soups.
A popular protein source for vegetarians (but not vegans) greek yoghurt helps build up body protein. With roughly 20 grams of protein per serving, vegetarians have the option of adding fruits and chia seeds to their yoghurt to make a meal.
Soy and soy products
A go-to protein soy product that most vegetarians consume is tofu or tempeh. These are a colossal hit when cooked with other vegetables, especially when making Asian based recipes. From soups and chilis to burgers, tofu and tempeh, favour vegetarians with a protein content of 10-20 grams per 100 grams. When made from curdling soy milk, tofu can also be consumed by vegans.
One of the main staples of any vegetarian’s diet is a bowl of lentils. Used in salads, soups, curries, and dals, lentils contain proteins and rich in manganese, iron, and folate. Lentils are plant-based protein sources consumed by both vegetarians and vegans.
Are you a fan of hummus? Chickpeas or garbanzo beans are plant-based protein sources loved by vegetarians and vegans. They are also rich in nutrients like fibre, iron, potassium, and complex carbs. Consuming chickpeas provides an added advantage of lowering blood pressure, cholesterol, and controlling blood sugar levels.
Nuts like cashews, almonds and pistachios are a great source of protein. Many people even consume these before a workout. Imagine having these in a butter form! When made with dairy-free milk, these nut-based butter are great for vegetarians and vegans and contain high energy and protein value.
Hemp Seed is fast growing as a daily dietary supplement for vegetarians and vegans. It can be used as a sprinkle on smoothies, salads, and any other food item rich in proteins, magnesium, calcium, iron, selenium, and zinc. It also helps in calming anxieties.
A great source of proteins and vitamin B12, green peas are consumed by most vegetarians and vegans as daily diet food. Green peas are an Indian staple food item and are also used worldwide, especially when cooking with grilled vegetables.
Quinoa provides vegetarians and vegans with sufficient protein intake as a pseudo-cereal prepared like a grain, with one cup of cooked quinoa having about 10 grams of proteins. So make a bowl of quinoa your protein buddy and be sure to get a daily dose of required nutrients.