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The 10 Best Vegan Protein Sources

How do I maintain a vegan diet without foregoing important proteins?

A key concern when switching to a vegan diet is the intake of proteins found abundant in animal sources. The good news is - certain plant-based foods are excellent sources of protein and other micronutrients, and often lower in calories than animal-based products.

"protein is responsible
for cell growth
and the entire
process of renewal
in the body."

Some plant-based foods like tofu and quinoa are complete proteins, which means they contain all the essential amino acids that the human body needs. It’s important to include protein in the diet, as protein is responsible for cell growth and the entire process of renewal in the body.

Here are our TOP 10

Lentils

A real nutrient bomb, lentils are on the top of our list. They are available in green, red, black and yellow. Lentils are not only rich in protein but is also loaded in essential nutrients. This versatile legume is high in fiber and an excellent way to get your iron.Ideally, lentils are consumed cooked to ensure good protein absorption. One bowl of lentil contains the equivalent of 100 grams of meat.

Protein content in 100g: 27g

Chickpeas

Cooked chickpeas are very high in protein and a great source of vitamins, minerals, and fiber. They promote good digestion and satiety. Chickpeas taste great in stews and curries. Seasoned with paprika and roasted in the oven, they are the ideal topping for salads. Tip: Remove chickpea skin by rubbing them against each other under running water. The thin skin is often responsible for gas and digestive problems.

Protein content in 100g: 20g

Sunflower seeds

Sunflower seeds are another great source of protein. In addition to vitamins A and E, they are also rich in magnesium and can help lower bad cholesterol and triglycerides. I regularly garnish my salads and main dishes with sunflower seeds. The seeds on their own are perfect snacks between meals.

Protein content in 100g: 20g

Sesame

Sesame seeds are an excellent source of protein in both seed and flour form. It also contains calcium, phosphorus, iron and B vitamins. Sesame seeds are widely used in Middle-Eastern and Japanese cuisine. In recent times, they have become popular for making cookies, cakes and other yummies.

Protein content in 100g: 17g.

Tofu

Because tofu is versatile and has a mild taste, it can be added to soups, salads, and as a substitute for cheese in main dishes. To enjoy its high protein content, it is best to fry it. Tofu is high in calcium and iron, which makes it a healthy substitute for dairy products.

Protein content in 100g: 17g

Chia seeds

Chia is a protein champion that can be added to salads, smoothies, muesli, baked goods and soups. Including them in your meal will as well enrich it with fiber, calcium, iron, magnesium, zinc and omega-3 fatty acids.

Protein content in 100g: 16g

Beans

The protein content varies depending on the type of bean (black, red, white). A good tip is to combine the legume with brown rice to encourage the amino acids to synergize. Beans are the perfect ingredient for Mexican bowls, stews, and salads.

Protein content in 100g: 15g

Quinoa

Aside from being high in protein, quinoa is also rich in other nutrients like magnesium, iron and manganese. Quinoa works well in soups and stews, and also salads or as a main course.

Protein content in 100g: 14g

Oatmeal

Oatmeal, also available in gluten-free versions, is rich in fiber, protein, magnesium, and various other nutrients. It makes a good breakfast on its own and is an essential part of every cereal, porridge or bread.

Protein content in 100g: 14g

Peas

Who would have thought? Peas contain more protein than cow's milk. In addition, peas provide more than 25% of the recommended daily requirement for fiber, vitamin A and vitamin C. I'm a big fan of pea soup and pea-based spread.

Protein content in 100g: 9g

If you want to eat healthier while reducing animal-based foods, the Health Bar app is the ideal start. Get inspired by the wealth of very tasty plant-based recipes.