PLANT PROTEIN
Proving a plant-based diet should never be a protein-poor one
Embracing a vegan lifestyle not only promotes animal welfare and environmental sustainability, but also offers numerous health benefits. And there are plenty of high-protein vegan foods that can power you through your day and support muscle development. So whether you’re an athlete, a fitness enthusiast or simply health-conscious, these protein-packed plant-based options will nourish your body and satisfy your taste buds.
1. Legumes
A cornerstone of any vegan’s protein-rich diet. These include chickpeas, lentils, black beans and kidney beans, among others. A mere cup of cooked lentils offers around 18g protein, making them a fantastic choice for stews, soups and salads. In particular, opting for green lentils packs a punch, with around 9g protein per cooked cup.
2. Tofu
Made from soy milk, tofu is a versatile and popular vegan protein source. An 85g serving of firm tofu contains roughly 8g protein. It can be grilled, stir-fried or blended into creamy sauces and smoothies, making it an adaptable addition to various dishes. It also contains fibre, calcium, iron and zinc, and is less calorific compared to meat.
3. Tempeh
Another soy-based delight, tempeh is an excellent choice for those looking to boost their protein intake. An 85g serving can provide approximately 15g protein. Tempeh’s nutty flavour and chewy texture make it a worthy substitute for meat in sandwiches and stir-fries.
4. Edamame
These young, green soybeans are a popular appetiser. Boasting an impressive 18.4g protein per 160g serving, edamame is also rich in fibre, making it a satisfying snack.
5. Seitan
Made from hydrated gluten, seitan is a protein powerhouse, packing around 21g protein per 85g serving. Its chicken-like texture and ability to absorb flavours make it an ideal meat substitute in dishes such as stews, kebabs and sandwiches.
6. Quinoa
Often referred to as a superfood, quinoa is a complete protein, meaning it contains all nine essential amino acids. One cooked cup offers around 8g protein. Use quinoa as a base for salads, buddha bowls or as a substitute for rice in a nutrient-packed risotto.
7. Oats
A breakfast staple that provide around 6g of protein per cooked cup. Start your day with a hearty bowl of oatmeal and top it with nuts, seeds and fruits for added nutrition.
8. Chickpea flour
Also known as gram flour, chickpea flour is a versatile ingredient in savoury dishes. With approximately 21g protein per cup, it’s an excellent option for making vegan omelettes, pancakes and fritters, and is used to make chickpea pasta.
9. Hemp seeds
Highly nutritious, providing about 11g protein per 3 tbsp serving. Sprinkle them on top of
