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Highest Sources of Vegan Protein

Fuel Up: The Highest Sources of Vegan Protein

Whether you're dabbling with veganism or just looking for some plant-based proteins to add to your diet, roaming the supermarket aisles for the right protein source can feel overwhelming when you have no idea which products to buy. We've defined four plant-based proteins you should know about, how much protein they contain, and what product brands we seal with a stamp of approval.

Pseudograins

  • What it is: Pseudograins are actually seeds, even though they cook and have a fluffy, nutty texture like a grain. They are gluten-free and full of protein. Common examples include millet, quinoa, and amaranth.
  • Nutritional info: One cup of cooked pseudograins has 10 grams of protein on average.
  • Try this: Try Eden Foods Organic Millet. Rinse the raw millet thoroughly, then dry roast in a saucepan. When toasted and fragrant, pour boiling water over the millet and cook for 30 minutes. This process helps open the millet seeds bulk up, so they have a fluffier texture and richer flavor.

TVP

  • What it is: TVP stands for texturized vegetable protein, and it's a ground-meat substitute made from soy flour. It comes in dehydrated flakes or pieces, and when it's reconstituted in water, it's dense and meaty in texture.
  • Nutritional info: One-fourth cup offers 12 grams of protein.
  • Try this: Bob's Red Mill TVP is a trusted brand and offers easy prep instructions to rehydrate and cook the TVP for stews and casseroles.

Tempeh

  • What it is: Tempeh is made from fermented soybeans mixed with grains like barley or rice. Unlike tofu's bland and spongy texture, tempeh has a nutty flavor and firm, fibrous texture.
  • Nutritional info: Four ounces (half a package) gives you 22 grams of protein.
  • Try this: Lightlife makes great tempeh flavors. Fry up a few slices of Organic Smokey Fakin' Bacon in peanut oil, and prepare to be amazed.

Seitan

  • What it is: Seitan is made from gluten, or the protein in wheat. It has a chewy and dense texture and is often used to make mock meat.
  • Nutritional info: One serving of seitan has 18 grams of protein.
  • Try this: White Wave makes great traditional seitan, and the company also makes it chicken style or fajita style. Use in stir-frys, casseroles, or tacos.
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Elizabeth2330495 Elizabeth2330495 4 years
Thought readers would be interested in our easy method for making tempeh. www.makethebesttempeh.org "@"
Dinsdale Dinsdale 4 years
Easy Seitan steps by step here.http://veganopoliscookbook.blogspot.com/2011/03/making-simple-seitan.html
sedio sedio 4 years
thanks
Raederle Raederle 4 years
I'm a raw vegan personally. It doesn't take beans, soy, dairy or even nuts to get protein. Unless you're starving for calories, you'll get enough protien. I notice that a lot of people say there is "protein" in vegetables, but wouldn't it be more accurate to say there are amino acids, which are actually better than proteins for the system? That is to say, since we have to break down proteins into amino acids anyway, we save our digestive system an exhausting step by consuming amino acids. I explain this in detail in my blog: http://www.vegtalk.org/vegan-nutrients/vegan-protein-t1678.html ~ Raederle Phoenix
LittleMzFit LittleMzFit 7 years
Good discussion here! I have to alternate the soy and gardenburgers (wheat gluten) because I have always struggled with low thyroid (soy) & experience allergies with wheat. I have to consume eggs, some nuts/seeds, & (very little) dairy. Beans and grains are no problem.
aimeeb aimeeb 8 years
I hate soy milk, ugh.
dunnonuttin dunnonuttin 8 years
Paulroe you beat me to it... I was gonna say Almond butter. I also use a lot of spirulina... I love the stuff but it is an acquired taste.
paulroe paulroe 8 years
As a vegetarian of 21 years and a vegan of 12 years, I must add my favorite and most important source of protein-vitality: almond butter peanut butter cashew butter hazelnut butter macadamia butter Nut butters! :O) Also, Hummous...which is a kind of nut butter meets bean paste.
Spectra Spectra 8 years
I'm not a vegan, but I LOVE edamame. I think they're delicious even if you're not vegetarian :)
catander catander 8 years
yay for vegan friendly posts!
AMP AMP 8 years
I've recently started eating tempeh and I love it. I don't do tofu, but I do love my edamame!
emalove emalove 8 years
I love soy milk. I like edamame too...I've recently found a couple of good recipes that call for these. Not much of a tofu lover though.
jasmint jasmint 8 years
I agree with kgtg1: thanks for this post!
marygrace marygrace 8 years
All of the tofu I've ever seen says it somewhere around 8-10g of protein per serving. What kind of tofu was this that had 19 g of protein? I want it!
susanec susanec 8 years
I can't tolerate soy at all (migraines) so it's so certainly not for everyone. And then wheat can be a problem as well. There are plenty of sources.
laellavita laellavita 8 years
kgtg1, i get asked those all the time! it's super annoying and what so many people don't realize is that protein is absolutely everywhere and we can get plenty of it if we keep a varied and diverse diet. another great protein source - quinoa, which is a grain, much like brown rice. i love it!
kgtg1 kgtg1 8 years
We vegans appreciate this post Fit! It seems like the first question that everyone asks me when they find out I am vegan is, without fail, "But where do you get your protein?". That and "But you still eat chicken, right?" : )
Francoisehardly Francoisehardly 8 years
When it comes to the soy issue, I've read that fermented soy is a better protein source than regular soy if someone worries about that. And to mention more protein sources, sea vegetables actually are good for nutrients including protein. I never find them though, except for nori. And there are also veggies and whole grains that have protein. People don't typically have a problem getting enough protein actually. It's more likely to be too much.
ella1978 ella1978 8 years
I'm a vegitarian, and I get plenty of protein, but I have been reading lots of studies that show getting large amounts of soy protein may be messing with your hormones. They recommend evening it out with equal amounts of whey protein, but I have trouble finding concentrated whey in anything other than a power bar or a powder. I know I get some whey with dairy, but I don't think it's as concentrated, and you have to watch your dairy.. milkfat is the worst type of fat to consume. A girl can only eat so much fat free cottage cheese. Any suggestions for more whey protein?
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