Top 5 Vegan Protein Sources to Stay Healthy

Cutting out animal-based food sources from lifestyle is no longer a difficult phase. Turning 100% vegan has its benefits related to health, life, and remaining disease-free. Plenty of vegan protein food sources and healthy vegan snacks provide the much-needed nutrition daily to stay on an energetic spree.

It is something that most online and offline resources will tell you about the extensive advantages of turning vegan. Follow a plant-based lifestyle that leads to lower cholesterol levels, weight management, high energy, less diseases, and improved dietary habits.

But what about consuming the most important nutrition i.e., Protein from a plant-based diet? There are plenty of sources available for vegan people to savour delectable meals full of protein. Not just confined to a healthy breakfast, but also crunchy, tasty, and healthy vegan snacks, dining meals, and more to eat as per your requirements.

So, over here, we have listed the best five vegan protein sources that are a must to include in your diet pattern. Apart from consuming the required protein intake, feel more inclined towards different vegan recipes that give you savoury delight every single time.

1. Quinoa

Quinoa is synonymous with the vegan diet pattern, especially for those having a real craving for rice. It is one of the best gluten-free foods alternatives to rice that offer high protein efficiency. More than just a grain, it is a pseudocereal and technically superior to any other grain in terms of nutritional content and healthy value.

Quinoa is also called an ancient food source that dates back to 5,000 years. It is available in different colours like white, red, black, yellow, and white. All the varieties offer healthy delight to consumers at any point in time.

3.5 ounces of quinoa contains 120 calories, 4.4. grams protein, 21.3 grams carbohydrates, 72% water, 1.9 grams fat, 2.8 grams fibre, and 0.9 grams sugar.

Best Quinoa recipes

  • Vegan Quinoa Bowl with Sprinkle of Quinoa Pops
  • Loaded Quinoa Tacos
  • Kale Quinoa Salad
  • Vegan Quinoa Chili
  • Quinoa Tabbouleh
  • Manto Quinoa Bowl

2. Hemp Seeds

Hemp Seeds, also called hemp hearts are an incredible plant-based source of protein to add to any of your meals. It is best derived Cannabis sativa plant, but not exactly the affected cannabis. It contains only trace amounts of tetrahydrocannabinol (THC) compound.

Make the best use of hemp seeds to sprinkle on salads, vegan wrap or can be turned into pressed for oil, ground into protein powder, or made milk out of the same.

From the nutritional point of view, 30 grams of hemp seeds contain 166 calories, 9.48 grams of protein, 15.6 grams fat, 2.6 grams carbohydrates, 21 mg calcium, 1.2 grams fibre, and 2.38 mg iron.

Best Hemp Seeds Recipes

  • Healthy Hemp Seed Banana Muffin
  • Veggie, Hemp & Millet Nuggets
  • Lentil Quinoa Hemp Seed Balls
  • Raw Power Zucchini Pasta with Hemp Seed Alfredo Sauce
  • Protein-Packed Hemp Seed Pesto
  • Maple Date Granola with Hemp Seeds

3. Tofu and Tempeh

Now, we come to the whole source protein i.e., Tofu and Tempeh made from soybeans. Both the plant-based food sources are not high in protein but also comprise essential amino acids required for the human body.

But in appearance and taste, both the products are somewhat different in their own set of appeal. For say, tofu has no taste of its own. It absorbs the taste of all the ingredients mixed with it. On the other side, tempeh is made by cooking and fermenting soybeans and pressing them into blocks. And, it offers a nutty flavour to all the eaters.

Both tofu and tempeh are incredible sources of vegan protein that offer different nutritional values.

  • Tofu : 3 ounces slice of tofu contains Calories (78), Protein (8.7 grams), Fat (4 grams), Carbohydrates (2 grams), Fibre (0.8 gram), and Sugar (0.3 gram)
  • Tempeh : 3 ounces of tempeh contains Calories (162), Protein (15 grams), Fat (9 grams), and Carbohydrates (9 grams).

Best Tofu & Tempeh Recipes

  • Ginger Sesame Tempeh Stir Fry
  • Vegetable & Tempeh Wellington with Shiitake Gravy
  • Kimchi Fried Rice with Smoky Tempeh & Broccoli
  • Vegan Tempeh Reuban Sandwich
  • Almond Walnut Crusted Tofu
  • Herb Crusted Tofu

4. Spirulina

The highest protein content source of plant-based food is the blue-green algae in the form of Spirulina. It grows in the form of little strands and tropical lakes and shallow pounds.

It is a super vegan food source that contains 60-70% of protein which is higher than any other plant-based product. It is also rich in Iron and all the essential amino acids that are needed to stay healthy and energetic.

Concerning the nutritional content of Spirulina, 7 grams of this dried food source contains 4 grams of protein, Vitamin B1 (11% of the RDA), Vitamin B2 (15% of the RDA), Copper (21% of the RDA), Iron (11% of the RDA), and Vitamin B3 (4% of the RDA)

Best Spirulina Recipes

  • Green Spirulina Smoothie Bowl
  • Spirulina Energy Bites
  • Spirulina Chia Pudding
  • Spirulina Pancakes
  • Spirulina Raw Cheezecake
  • Vegan Spirulina Pesto

5. Green Peas

Quite often, peas are one of the most overlooked forms of plant-based protein. Still, it is relevant to add to your daily diet plan and consume the much-required protein intake. Although, not a complete source of protein, still offers an adequate amount of nutrition including the essential amino acids. Moreover, peas are low in carbohydrates and slightly alkaline than soy or whey protein.

Speaking of the nutritional value, 72 grams of green peas contain 62 calories, 4 grams protein, 11 grams carbohydrates, 4 grams fibre, Vitamin A (34% of the RDA), Vitamin K (24% of the RDI), Vitamin C (13% of the RDA), Thiamine (15% of the RDA), Folate (12% of the RDA), Manganese (11% of the RDA), and Iron (7% of the RDA).

Best Green Pease Recipes

  • Vegan Pea Pesto
  • Pea Soup
  • Quinoa Fried Rice with Boiled Peas
  • Vegan Pea, Mint, and Asparagus Tart
  • Green Pea & Mint Hummus
  • Healthy Vegan Pea Bean and Flax Spread

Concluding Thoughts

Search for the best vegan protein sources is not a hassle anymore. Refer to the above-mentioned options to follow a healthy & nutritious diet. Simply mix and match the stuff to make delectable & high protein. Also, to help you try different dishes every time, Ojas Vegan offers healthy vegan snacks. The brand offers crunchy plantain tostones and popped quinoa in multiple flavours.