How Can Vegans Meet Their Protein Needs

Vegan diets have grown insanely popular in the last few years. While some people are turning vegan due to ethical and environmental concerns, others do so for health reasons. Whatever the case, the one thing most new and even experienced vegetarians struggle with is meeting their protein requirements.

It is true that a diet based on plants alone increases the risk of nutrient and especially protein deficiency. However, this doesn’t have to be an issue if you know where to look.

So, how can you meet your protein needs?

Tofu is made through a very similar process as dairy-based cheese. It involves curdling soy milk with magnesium chloride, magnesium sulfate, calcium sulfate, nigari, or other coagulants to form a block which is then cooled down and stored in a refrigerator.

Tofu comes in different firmness. When pressed for a long duration, it usually ends up being extremely firm. It’s important to check the firmness of the Tofu when buying it because it can affect the recipe.

Speaking of, there are different recipes for preparing a vegan tofu meal. You could make the popular teriyaki tofu sheet pan with some broccoli, easy tofu pumpkin curry, or tofu cauliflower fried rice. The options are endless.

According to recent research we did, some of the stats have been updated; only 1% of the world’s population identifies as vegan, etc.

Here you can find the article I am referring to: https://soylent.com/pages/vegan-statistics/

How Much Protein Does Tofu Contain?

Well, it will depend on the type of tofu you buy. But generally, half a cup of firm tofu should have around 11 grams of protein.

1. Seitan

Seitan comes from wheat gluten. The manufacturers wash the wheat flour to get rid of starch and isolate the gluten. Seitan is popular for having a meaty texture, which is why it is common in sausages and burgers. You can also use it in your recipes in place of beef, pork, and chicken.

While most people get Seitan from stores, it’s also possible to make your own by mixing wheat gluten with vegetable broth. There are many ways of preparing and consuming seitan. You can make vegan sausage sheet pan dinner or the delicious vegan stroganoff.

How Much Protein Does It Contain?

Two ounces of seitan should provide around 15 grams of protein.

2. Beans

Beans and legumes like lentils are readily available sources of protein. You can find them in virtually all grocery stores, unlike the other two foods discussed above, which may be slightly hard to get in some areas.

Beans are quite versatile, so you’ll have a myriad of options on how to prepare them. For instance, you can make black bean brownies desserts or an entire savory dish. Beans can also be used to prepare a crockpot vegan minestrone soup.

How Much Protein Does It Contain?

The protein content varies depending on the specific bean you are taking. Half a cup of kidney beans and chickpeas serves 8 and 5 grams of protein, respectively. Meanwhile, lentils and soybeans such as edamame contain 9 grams of protein per half a cup serving.

In addition to protein, legumes and beans are also a great source of iron, vitamin B6, magnesium, and fiber.

3. Nuts And Seeds

Nuts are rich in proteins, vitamin E, magnesium, and healthy fat. There are several ways of consuming nuts. You can add them to your breakfast with oatmeal or use nut butter to make smoothies, salads, and savory dishes such as soba noodles with spicy peanut sauce.

You should definitely check out popular nut recipes like peanut butter granola and vegan chickpea sweet potato peanut curry.

How Much Protein Is Present?

An ounce of nuts contains between four and six grams of protein.

4. Tempeh

Tempeh is made by soaking soybeans until they are soft and then cooking them slightly before they are fermented to form a block. This food originated from Indonesia. Some people prefer tempeh to tofu since it doesn’t go through intensive processing.

Tempeh is used in most savory dishes in pretty much the same manner as tofu. It makes delicious and highly nutritious dishes like teriyaki tempeh bowl, rice and spicy tempeh stuffed peppers, and vegan nachos with some crumbled tempeh.

How Much Protein Does Tempeh Contain?

An ounce of tempeh contains about 5 grams of protein. It also has carbohydrates, fibers, and some calories.

5. Protein Supplements

Another popular method of adding protein while sticking to a vegan diet is through supplements. Many people use vegan protein powder products for this purpose. These are actually very effective, and that’s why they are so popular even for fitness enthusiasts who want to build lean muscle mass without abandoning their vegetarian diet. The amount of protein you can get will depend on the specific supplement you use and the dosage.

Those are just but some of the popular protein sources for vegans. We also have foods like quinoa, hemp seeds, soy protein or textured vegetable, and grains like barley and oats. As you can see, there are so many ways of adding protein to your diet. These foods also have different recipes allowing you to enjoy them through savory dishes, desserts, and even smoothies.