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How to add a protein to your vegan diet?

the best sources of vegan protein
The best sources of vegan protein

A common concern about the vegan and vegetarian diet is that they might lack a sufficient protein. 

However, there are many experts who agreed that if the diet is well planned vegetarian or vegan diet can provide you with all the nutrients you need.

Certain plant food contains significantly more protein than others. Higher protein diet can promote muscle strength, satiety and weight loss.

So what are the foods that are high in protein and should definitely be in your vegan or vegetarian diet?

Tofu, tempeh and edamame

They all originate from soybeans, which are considered a whole source of protein. This means that they provide the body with all essential amino acids it needs. 

Edamame is an immature soybean with sweet and slightly grassy taste. They do need to be steamed or boiled prior to consumption. They are amazing in salads and soups!

Tofu does not have much of a taste, but easily absorbed the flavour ingredients, it is prepared with.

Tempeh on the other site has a characteristic nutty flavour.

Crispy Baked Tofu
Crispy Baked Tofu

Lentils 

At 18 grams of protein per cup of cooked lentils, they are a great source, which is not only delicious but not at all that pricy! 

You can use all sorts of lentils in fresh salads, warm soups and spicy dahls. 

Lentils are also a great source of slowly digested carbs and only one cup provides approximately 50% of your daily fibre intake. 

You can find way more benefits of lentils in one of my earlier posts about superfood, which lentils definitely are!

lentils
Lentils

Green peas 

These little peas which are often served as a side dish contain 9 grams of protein per cooked cup. One serving of green peas also covers 25% of your daily fibre, vitamin A, C a K.

They are also a great source of iron, magnesium, zinc and several vitamins B. 

You can use pea in so many ways, such as ravioli, pea salad, soups or pea and avocado guacamole.

Chickpeas and most variety of beans

Kidney, pinto, black and another variety of beans contain a high amount of protein. Same as chickpeas also known as garbanzo beans. 

Beans and chickpeas contain about 15 grams of protein per cup. They are all excellent source of complex carbs, iron and fibre. 

Several studies have shown that diet rich on beans can lower cholesterol, lower blood pressure and control blood sugar. 

I personally love beans in homemade veggie chilli or chickpeas roasted with turmeric.

Homemade hummus is a great and tasty way to add them into your diet as well. 

variety of beans
Variety of beans

All of the above are easy to add into your diet, tasty and not gonna break your bank account! There is plenty of recipes online for every one of them! So get them into your diet to promote health and your daily protein intake!

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Dominika O'Dowd

Dominika O’Dowd was writing for an online fashion magazine and since becoming passionate about health and animal wellbeing she educates herself and does what she loves by putting it into words for all of you.


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