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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
For individuals following a vegan diet, obtaining sufficient protein is a vital consideration to maintain overall health and support muscle growth and repair. Thankfully, there is a wide array of high-protein vegan foods that not only meet these nutritional needs but also offer a variety of flavours and textures.
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Lentils are a plant-based protein powerhouse. They're versatile and can be used in soups, stews, and salads.
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Chickpeas, also known as garbanzo beans, are the foundation of many vegan dishes, including hummus and chickpea curries.
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Tofu, made from soybeans, is a versatile protein source and can be used in stir-fries, scrambles, and desserts.
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Tempeh is another soy-based product with a firmer texture and a nutty flavour. It is excellent in sandwiches, stir-fries, and salads.
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Seitan, also known as wheat gluten, is incredibly protein-rich and is a meat substitute that can be grilled, sautéed, or used in stews.
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Pulses are an excellent source of protein and are commonly used in Indian cuisine.
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Quinoa is a complete protein and is a versatile grain that can be used in salads, bowls, and side dishes.
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Edamame are young soybeans and make a delicious and protein-rich snack or addition to stir-fries.
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Green peas are a good source of protein and are great as a side dish or in soups and pasta.
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Nutritional yeast is not only a source of protein but also adds a cheesy, umami flavour to dishes. It can be sprinkled on various foods.
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Meeting your protein needs on a vegan diet is not only achievable but also delicious with the variety of high-protein vegan foods available. By incorporating these top 10 protein-rich plant-based foods into your meals, you can ensure that you're getting the essential amino acids necessary for your health, muscle development, and overall well-being.
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