Great Protein Sources for Vegans
By Sara Butler
Adopting a vegan diet has become popular. Movies stars and famous musicians do it, but anyone concerned about their health is also taking a second look at becoming vegan. Invariably, one of the biggest things to worry about when you cut animal products out of your life is where you can get protein from. Luckily, there are several great sources of protein vegans can turn to. Here are a few you may want to check out -- even if you're not vegan!
Tempeh
Tempeh is made of fermented soybeans and it makes an excellent substitute for meat in many dishes. Plus, it's high in crucial nutrients such as copper, fiber, iron, calcium, and manganese with 16 grams of protein per serving. You can serve it grilled, steamed, or baked and its firm texture and delicate flavor means that it'll soak up the flavor of whatever you cook it with. Many people soak tempeh overnight in a marinade and then add it to salads, stir fry, or soup.
Black Beans
Black beans are inexpensive, easy to find, and really high in protein. But that's not all! They also have fiber, iron, folate, and potassium in them along with 8 grams of protein per serving. You can use them in all sorts of recipes, from casseroles to soups.
Almond Butter
Almond butter has a bit more texture than peanut butter and also has more iron, fiber, and potassium. It also packs 7 grams of protein per serving and is easy to work into your meals or snacks. Try adding a scoop of almond butter to your morning smoothie or slather some on whole grain toast in the morning. It goes great with bananas, too.
Edamame
Edamame is soybeans in its most basic form. They're easy to find, too, since you can find shelled or unshelled edamame easily in the freezer section of most stores. One serving of edamame will provide a whopping 18 grams of protein to whatever you're making.
Nutritional Yeast
If you miss cheese as a vegan, then it's time to try some nutritional yeast. Nutritional yeast has 8 grams of protein per serving as well as Vitamin B12, another important nutrient vegans need to ensure they get enough of. Nutritional yeast goes great on top of popcorn and pasta. You can also use it to make creamy sauces that resemble cheese sauce. It's really a must in any vegan's diet!
Protein is important to everyone, but especially those who forego eating animal products. If you're vegan, then you need to stay on top of your protein intake.
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