Vegetarians and vegans get a lot of stick thrown their way. I’m no vegetarian myself, but I 100% understand why you would want to be one, for both ethical reasons and dietary.
I see all sorts of false rumours about how being veggie is “unhealthy” and can make you fatigued. This just isn’t true so long as you get all the nutrients you need, which you should be doing regardless. To be veggie doesn’t literally mean to eat salad leaves, and nothing but salad leaves. There’s far more to it.
Also, you don’t lose out on any protein at all. There are loooads of protein rich alternatives to beef and chicken, and since scientists have linked the consumption of red meat with bowel cancer, maybe it’s time we cut down on it regardless.
Here are what I feel are the best sources of protein. All are suitable for vegans.
Tofu
Image: medicalnewstoday
Tofu is curdled soy milk that soaks up the flavours of whatever you cook it with as if it was a foody sponge. With a 3:1 protein to carb ratio, it makes a great source of protein for veggies and vegans, and is also apparently linked to a reduced risk of prostate cancer according to scientists.
Seitan
Image: One Green Planet
Described as the “meatiest” of meat-free foods, Seitan has as much protein per calorie as chicken breast. If you’re after some meat free muscle fuel, Seitan is your best bet. It’s actually quite hard to believe it’s not meat.
Jackfruit
Image: Food Revolution Network
This fruit is making a rise in popularity as of recent. From the outside it looks like a spikey mango, but when you cook the fruit’s flesh it’s comparable to pulled pork. I find it works a treat when cooked on top of nachos.
Beans
Image: Healthline
As well as a fantastic source of protein, beans are also packed with fibre. This is great for your digestion and will also fill you up and build up some muscle.
Pistachios
Image: Beziness
A great little snack for on the go, with quite a high protein value. One cup contains around 25 grams of protein. If you’re not keen on them on their own, try them in a sweet or savoury recipe.
Lentils
Image: The Spruce Eats
Lentils are a versatile protein source, with one cup equating to about 18 grams of protein. They’re not the most exciting thing in the world, but they make a great addition to curries, soups and stews.
There are still many more vegan protein sources to cover, aside from these 6 of my favourites. Do you have any other sources of protein you particularly enjoy? Let us know in the comments below!
Featured image courtesy of BBC Good Food.