Posted on July 21 2020
Vegan diets are becoming increasingly popular around the world - with an estimated 600,000 vegans in Great Britain alone! Living a vegan or vegetarian lifestyle comes with a huge number of health benefits, but one common concern is getting enough protein in your diet.
The good news is that you can eat plenty of protein as a vegan with just a bit of planning. If you want to get in shape and build muscle without consuming meat or dairy, here’s our list of 10 of the best protein rich vegan foods.
The best protein rich vegan foods
Lentils are cheap, versatile and easy to prepare. They’re also loaded with protein, carbohydrates, fibre, folate, manganese, antioxidants and iron. You can put them in salads and soups, or use them to make a delicious Indian dahl.
One serving contains approx. 18g of protein.
Just about all varieties of beans are high in protein - including chickpeas, kidney beans, black beans and haricot beans (better known as baked beans). They’re also an excellent source of healthy carbs. Try using them in a healthy vegan chilli!
A serving of chickpeas contains around 15 grams of protein.
The humble green pea contains slightly more protein per serving than a glass of milk. Infact, peas are often used as the basis of vegan protein powders. They’re usually served as a side dish, but peas are also great in vegan pasta dishes or a pea soup.
One serving contains around 9 grams of protein.
Tofu is an extremely versatile ingredient that’s rich in protein and iron. Although it doesn’t have a strong flavour on its own, it’s known to absorb other flavours around it. Tofu is great for stir-frying and makes a great vegan substitute for meat or cheese.
100g contains approximately 8 grams of protein.
Quinoa and Amaranth
Quinoa and amaranth are often used as a healthier alternative to rice or other grains. They can also be ground into flour and used in many traditional recipes. Along with a high protein content they’re also a good source of complex carbs, fiber, iron, manganese, phosphorus and magnesium.
One serving contains 8-9 grams of protein.
Soy milk is made from soybeans and is a great alternative to cow’s milk. You can drink it by itself or use it in a wide variety of dishes & recipes in place of cow’s milk. We recommend buying the fortified version, as soy milk doesn’t naturally contain vitamin B12.
One serving contains approx. 7 grams of protein.
Like most other types of grains, oats are packed with complex carbohydrates - but they’re also surprisingly protein-rich, packing around 6 grams per serving.
Nuts & Nut Butters
Historically peanut butter was given to people who couldn’t chew meat as a way to get enough protein in their diets. Most types of nuts & seeds are a fantastic source of protein along with iron, calcium and vitamins. With nut butters, opt for a natural variety that doesn’t contain excessive amounts of added oils, sugar or salt.
Nuts & seeds contain around 5-7 grams of protein per serving, depending on the variety.
Most vegetables only contain a very small amount of protein, however there are certain types that are protein rich. These include broccoli, spinach, asparagus, artichokes, sweetcorn, potatoes, sweet potatoes and Brussels sprouts. We suggest you cook your veg by gently steaming it in order to preserve the maximum amount of nutrients
Wild rice includes the whole bran, unlike white rice which has the bran stripped away. This makes it much more nutritious than other popular varieties of long-grain rice. Wild rice is packed with fibre, protein and B vitamins.
One serving contains around 7 grams of protein.
Need some extra help?
She Supps stocks a range of delicious vegan protein powders with natural ingredients and eco-friendly packaging. View the vegan range here.