Protein is an important part of our diet, essential for building and repairing tissue in the body. However, it can be hard to get enough when you’re not eating any meat or animal products. Here are some top vegan-friendly foods that will help you boost your protein intake.
Seitan (approximately 20-25g protein per 100g)
Derived from wheat gluten, seitan is a popular protein source for many vegetarians and vegans.
It can be pan-fried, sautéed and even grilled, and it actually resembles the look and texture of meat when cooked – making it an ideal meat substitute in many recipes. It’s also low in carbohydrates and fat, and has about the same calorie content as lean meat.
You can usually find it in in the refrigerated section of health food and specialty stores.
Nuts (approximately 20g protein per 100g)
Peanuts, almonds, walnuts, pecans, pistachios, cashews, and pine nuts are all good plant-based protein sources.
They also have the added benefit of containing fatty acids, calcium, magnesium, zinc and selenium. Try a sprinkle of chopped nuts on everything from your porridge at breakfast to your salad at dinner.
Nut butters are also a great way to get a protein hit – just swipe a little on your rice cakes or toast for a top snack.
Lentils (approximately 18g protein per 100g)
Cheap to buy and easy to prepare, lentils make a great addition to a wide variety of dishes such as curries, soups and salads.
Not only are they high in protein, lentils are also rich in folate, manganese and iron.
They also contain a good amount of antioxidants, and one cup (240 ml) provides about 50 per cent of your recommended daily fibre intake.
Tofu & Tempeh (approximately 8g protein per 100g)
True diet staples for vegans and vegetarians, tofu and tempeh both originate from soybeans.
Tempeh has a slightly nutty flavour, while tofu is renowned for its blander taste – though it easily absorbs the flavour of the ingredients it’s cooked with.
Perfect to add to curries, noodle dishes and even burgers, both tofu and tempeh are good sources of protein, iron and calcium.
Tempeh also has the added benefit of being fermented, which may be beneficial for your gut.
