Best protein sources that a vegan can get

There is a common apprehension that vegetarian and vegan diets lack protein source. But the reality is; properly planned vegan diet is highly enriched in proteins and essential amino acids. Even plant-based food contains higher protein content than others.

There is a common apprehension that vegetarian and vegan diets lack protein source. But the reality is; properly planned vegan diet is highly enriched in proteins and essential amino acids. Even plant-based food contains higher protein content than others.

Enriched protein food can promote muscle strength, growth, and weight loss.

We will discuss plant foods that contain higher protein sources.

 

1.Seitan

Seitan is a highly enriched protein source for vegans. Seitan is made up of gluten, a wheat protein.  And it contains a meat-like texture and appearance when cooked. Common names of seitan are WHEAT MEAT or WHEAT GLUTEN.

2.Tofu, Tempeh and Edamame.

Soybean is the source of tofu, tempeh, and edamame. Soybean is the richest source of protein and provides all essential amino acids to our body. Edamame is unripe soybeans with a sweet and lightly sedge taste. And tofu is made up of bean curds smoothed in cheese processing. Tempeh is made by cooking and moderately fermenting ripens soybeans before pressing them.
All of them are a rich source of vegan protein.

3.Lentils.

Lentils contain a higher content of protein. And lentils can be used in several dishes; you can take it as a salad, as a soup, and spic-infused dahls. Other than a high amount of protein, lentils also contain fiber and carbohydrates.

4.Beans family.

Beans family-like kidney, black, pinto, and other types of beans contain a higher amount of proteins that help strengthen your muscles and bones. In addition to protein, beans also contain minerals, vitamins, and a small number of carbs.

5.Nutritional Yeast.

The deactivated strain of saccharomyces cerevisiae is commercially sold as a powder. Yeast has cheese flavor that makes food tastier, rich in essential amino acids, and a whole plant protein source and fortified with crucial nutrients like vitamin B12.

6.Green Peas.

If you want to get protein equals one cup of milk, then green peas are the best source. Green peas contain vitamin A, C, K, thiamine, and daily fiber, including essential minerals.

7.Soy milk.

The best alternative of cow's milk is soy milk made up of soybeans, vitamins, and minerals. It is an excellent source of proteins and calcium, vitamin D, and vitamin B12. Due to its versatility, it can be used in several ways.

8.Fruits and vegetables.

Fresh fruits and vegetables usually contain a smaller amount of protein, but some include higher than others. Like broccoli, spinach, asparagus, potatoes, sweet potatoes, and Brussels sprouts contain higher protein content than others. Fresh fruits have a lower amount as compared to vegetables. And those fruits that contain a higher amount are guava, mulberries, blackberries, bananas, and cherimoyas.

9.Oats.

The easiest way to obtain protein is oats. You can mix them in any food and get a higher portion of proteins; although they do not provide a complete protein source, it can give more protein than grains. They are nutritious and delicious to include in a vegan diet.
I have discussed all those plant-based food items that will provide you an enriched protein content.