November 22

10 super sources of vegan protein

Education, Nutrition, Vegan


Photo by Rustic Vegan on Unsplash

So where in nature can you find a good mixture of protein, fats and carbohydrates all neatly packaged together? I hear you ask, in plants I reply!

The following 10 vegan protein super foods are just a few of natures protein packed plants.

  1. Lentils. Containing 9 grams of protein per half cup, lentils are an excellent in currys, soups, stews and salads!
  2. Green peas have 8 grams of protein per half cup, mixing well in stry-fris, paellas and on their own as a side! Also rich in leucine, an amino acid which is crucial in controlling metabolism and weight loss.
  3. Pumpkin seeds have a whopping 16 grams of protein per half cup and are ideal as a snack on-the-go! They are also a great source for zinc and high in magnesium, they go well with dried fruit & nuts.
  4. Spinach is cheap, diverse and contains an excellent 5 grams of protein per cup, whilst also high in niacin, zinc and iron, which plays an important role in supporting optimal immune system function.
  5. Broccoli contains 4 grams of protein and 30% of your daily recommended calcium in just 1 cup! Also high in vitamin K, a fat soluble vitamin that plays an important role in blood clotting, broccoli can be eaten raw in salads or as a side to your Sunday dinner!
  6. Almond butter contains 7 grams in just 2 tablespoons, with a high amount of vitamin E, a powerful antioxidant. Try it as a dip or on your favourite dessert.
  7. Chickpeas are a favourite in currys and also sqaushed up as part of hummus, which is a great dip to have with your raw veg! Containing 6-8 grams of protein per half cup, chickpeas also taste great and are very affordable!
  8. Spirulina Is a blue green algae from warm fresh water, dried out into a green powder form and is super high in protein (approx 60%) and also in omega 3 fats, more to the point it is one of the only plant based sources of omega 3’s that contain both the longer chain omega 3 fats EPA and DHA, add to smoothies for super blast of nutrients and protein.
  9. Quinoa, even if you cant say it, is a superfood grain with 8 grams of protein per cup and gluten-free! Also a great source of antioxidants, “keen-wa” is high in antixodiants, magnesium and fibre! It’s a favourite as a high-protein porridge!
  10. Chia seeds are a complete protein source and have 5 grams of protein per 2 tablespoons. They can be thrown into smoothies or used as a topping on your porridge!

…and we haven’t even mentioned Hemp seeds, Rice, Tofu, Tempeh, Buckwheat and Amaranth amongst many many other plant protein sources!

Don’t let the age old protein argument be the reason that you’re not willing to try a plant based diet any more, I think you can see that plants provide plenty of it!

About the author 

Adam Stansbury

Personal Trainer since 2009, Plant Based since 2014 with a shift towards Flexitarianism in 2022. I'm passionate about helping people to find a nutrition solution that is both good for the health of the individual and the planet.

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