Scientist can find new planets in the solar system, but no one can find where a vegan gets their protein. If you are a veteran vegan, new vegan, vegetarian or even just dabbling around the idea of eating less meat, I can guarantee you will be asked this question: Where do you get your protein? It’s incredibly frustrating, but you have to understand that people were raised with the idea that meat is where we get our protein and we need to eat lots of it! Well, buckle up because we’re about to go on a rollercoaster ride of plant-based proteins galore!
Seeds! Seeds are an easy way to get a lot of protein in any meal!
- Hemp seeds – 10 grams per ounce
- Flax Seeds- 3.8 grams per ounce
- Chia Seeds- 4.7 grams per ounce
Hemp seeds are great to add to salads, pasta, rice, and maybe even oatmeal. It has a nutty taste but it’s quite nice! Flax seeds are recommended to be consumed ground not whole as it’s easier to digest! I would add it to my oatmeal or smoothies in the morning for an extra protein kick! Chia seeds are pretty amazing. Packed with many minerals and nutrients it also has quite an amount of protein! I’d sprinkle it in pretty much anything I wanted! Smoothies, oatmeal, salads, you name it. It’s fantastic.
Vegetables for the win! There’s a lot of vegetables that have some sort of amount of protein but here are the top contenders.
- Spinach, cooked- 5 grams per 1 cup
- Sun-dried tomatoes- 8 grams per 1 cup
- Peas- 8 grams per 1 cup
Yes, you will need to use 4 bags of raw spinach to cook down to a measly one cup, but it’s so worth it, isn’t it? Spinach happens to be one of my go-to greens as it’s very versatile! Peas can be a hit or miss for some, I’m sure. I find it difficult to just eat a bowl of peas, but it’s definitely an easy vegetable to sneak into purees and soups!
Vegan zombies would probably say, “Graaaains”
- Quinoa, cooked- 4 grams per 1.2 cup
- Oats, cooked- 5.5 grams per 1/2 cup
- Seitan-31.5 grams per 1/2 cup
Oh, you read that right. Seitan has a whopping 31.5 grams per 1/2 cup! Don’t know what seitan is? It’s actually wheat gluten that’s cooked and seasoned to mimic different meats. It’s quite delicious, but if the name isn’t obvious enough, it is not gluten free! Quinoa- the super grain. We all know this. Even quinoa knows this. Tough to cook (for me) but oh-so-worth it!
Beans! Beans! The magical fruit! I couldn’t find a good enough photo of black beans so I thought my impressive artwork would suffice.
- Tempeh- 15.5 grams per 1/2 cup
- Red Lentils- 9 grams per 1/2 cup
- Black Beans- 7.5 grams per 1.2 cup
- Tofu- 6 grams per 1/2 cup
I used to hate tempeh. No really. I couldn’t figure out how to make it taste delicious. Everyone else made it taste like it was a magical vegan potion they used as a secret ingredient. I figured it out though. I’ll be posting a few of those recipes later- you won’t be disappointed!
There you have it, folks. A pretty condensed list of some plant-based items that have tons of protein in them. You could always name a few of these off when someone asks you. You could also say “The souls of meat-eaters who ask me that question”. Up to you, though.