Vegans are bombarded with so many questions about where they get their protein.
There are a lot of sources to get protein from, without resorting to animal meat or products derived from animals. And don’t ever think vegans don’t experience all the fun and flavor in their food, especially their protein. Read on.
RECOMMENDED PROTEIN INTAKE
Vegetarians don’t consume any animal meat. Vegans take it one step further by not only abstaining from animal meat but also by not eating animal derived products (eggs, cheese, etc.).
There are accumulated evidences that prove the practice of replacing animal proteins with plant based proteins can effectively benefit your overall health. So what are the sources of vegan protein:
Soybeans
When one cup of soybean is cooked, it is roughly equivalent to 28 grams of protein, the same protein value that can be extracted from 150 grams of chicken. This quantity of soybean can lower cholesterol levels. It is equal to partaking of one glass of soya milk, a bowl of soya yogurt, or a 80 gram tofu serving. Also, from soya, try creating a tofu stir fry or a spiced tofu and carrot burger.
Quinoa
It is a very nutritious and healthy substitute for both pasta and rice. And not like cereals, quinoa is packed with all the important amino acids that you can also find in animal protein. Quinoa is cooked and eaten like a grain, but in reality, it is a seed of a green colored vegetable which is a cousin of the chard and the spinach. It is the type of quality protein nutrients that quinoa provides that is brilliant about it, not the quantity that you consume. Try the quinoa and courgette salad where you need 185 grams of quinoa to feed 6 people. Approximately more than 30 grams of protein per person.
Pulses
They are an inexpensive vegan protein selection which are high in fiber and iron. Their membership belongs to the legume family which encompasses all the beans, peas and lentils. They are what vegans eat when you want to lower your cholesterol level through one daily serving. There are pulses in tin cans. They are very convenient to use, but scrutinize the label and buy the ones with no additional salt or sugar. These tinned pulses are used as add on ingredients to soups, sauces and stews,even when they are not part of the original recipe. They add nutritious substance to the food. Try making your own Tuscan bean and vegetable stew. Ingredients include baked beans (120 grams), chickpeas (105 grams), and lentils (120 grams). Smacking good!
Nuts
Brain food, and a good quantity of vegan protein, and oozing with fiber. Sadly high in fat (and so are the calories), the good news is this type of fat is heart loving unsaturated fats. But don’t eat too much everyday. Create a Nuts Bowl! Put in a mix of peanuts, walnuts and hazelnuts and you will not go hungry for hours.
Seeds
They are so similar to nuts when it comes to their contents of healthy unsaturated fats and vegan protein value. Enrich your salads and vegan pasta with seeds or you can consume them by themselves as a healthy snack. For breakfast, your apricot muesli is much more interesting when you add sunflower and pumpkin seeds on top and mix them in.
Cereals and Grains
Dump the white bread. Whole grain versions of bread, rice, and pasta give you more fiber, iron, and vegan protein than their white unhealthy cousins. Also, brown rice with beans, hummus or peanut butter spread on top of a whole grain bread will give you as much protein than animal meat.
Quorn
It Is a brand created to feed the poor. But it has become so popular as a meat substitute. It is an innovation which proves that paste derived from fungus can become chicken on your plate. It is derived from a fungus called fusarium venenatum in England. It is brewed somewhat like beer and the resulting product is high in protein and low in fat. It forms into a soft, dough formed paste that smells like yeast.
It is named mycoprotein which is the standard for all Quorn products. It has a meat like texture, so it can be easily formed into fillets, slices of mince. It can be formed into chunks like ham. Be careful to read the label though so you can judge from the salt content because it varies in every product.
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