Vegan Sources of Protein

Vegan Sources of Protein


Red Kidney Beans

Green beans and peas are packed with protein and fibre. They both contain 8 grams of protein per cup, so add a little of these sweet treats throughout the day. Bonus … peas are also rich in leucine, an amino acid crucial to metabolism and weight loss that’s hard to find in most plant-based foods.

Pumpkin seeds are one of the most overlooked sources of iron and protein out there, containing 8 gram of protein per 1/4 cup. They’re also an excellent source of magnesium.

Chia seeds, chia, chia … what can’t this super seed do? Chia has 5 grams of protein per 2 tablespoons and is also a complete protein source, plant based omega 3, selenium, folic acid.

Spinach has 5 grams of protein per cup.

Black eyed peas like most other beans, they’re also a great source of iron, magnesium, potassium, and B vitamins.

Broccoli contains 4 grams in just 1 cup, which isn’t too bad considering that same cup also contains 30 percent of your daily calcium needs, along with vitamin C, fibre, and B vitamins for only 30 calories.

Mung Means – 24g protein. Fibre and magnesium rich.

Hemp Seeds – 15g protein, PUFAs Omega 3 and 6. Fibre, iron and calcium.

Protein Grains

  • Wholegrain rice - Gluten free. Proteins found in brown rice fall into the incomplete classification, as they do not contain all the necessary amino acids your body needs. However, brown rice serves as a healthy, whole-grain choice that will give you a good start toward meeting your body's protein requirements.
  • Quinoa. Gluten free. Complete protein. With 8 grams per cup, this gluten-free seed-like grain is a fantastic source of protein, magnesium, antioxidants, and fibre. Amino acid profile? Complete proteins contain all nine of the essential amino acids the body cannot produce on its own.
  • Millet 11g protein. Gluten free. The major nutritional difference between the two grains is their amino acid profiles: While quinoa is a complete protein, millet is not. Complete proteins contain all nine of the essential amino acids the body cannot produce on its own. Although most animal proteins are complete, few plant sources can say the same.
  • Buckwheat – Gluten free a nutrient-packed, gluten-free seed. While most people think of buckwheat as a whole grain, it’s actually a seed that is high in both protein and fibre. It supports heart and heart health and can help prevent diabetes and digestive disorders. Buckwheat is a favourite amongst plant-based and gluten-free eaters alike since it provides a high source of amino acids, vitamins, minerals and antioxidants include cholesterol-lowering effects, anti-hypertensition effects and improving digestion.

Beetroot Protein Rich Dishes

  • Mung Bean & Hemp Seeds Broth
  • Quinoa Soup With Fresh Herbs & Root veg
  • Sri Lankan Style Stew with Chick Peas Sweet Potato, Peanuts and Lemon Grass
  • Vegan Chilly Con Carne Stew with beans lentils Buckwheat and Tomatoes