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Thread: Top vegan sources of protein

  
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    Default Top vegan sources of protein

    It's a great time to be a vegan. As the numbers of vegans grows, the demand for vegan products increases. There are lots of nutrient dense foods with a decent protein content. Even meat eaters ought to vary their protein sources, and try some of these:

    1. Vegetables - the proper foundation for all diets.
    • 1 avocado - 10 grams
    • 1 cup broccoli - 5 grams
    • 1 cup spinach - 5 grams
    • 2 cups cooked kale - 5 grams
    • 1 cup boiled peas - 9 grams
    • 1 cup cooked sweet potato - 5 grams

    2. Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
    • 1 cup soybeans - 28 grams (1 cup tofu - 22 grams, 1 cup tempeh - 30 grams)
    • 1 cup lentils - 18 grams
    • 1 cup refried beans - 15.5 grams
    • 1 cup garbanzo beans (and hummus) - 14.5 grams
    • 1 cup pinto, kidney, black beans - 13-15 grams
    • 1 oz peanuts - 6.5 grams

    3. Nuts and seeds - a staple in most vegetarian and vegan diets.
    • 1 oz. cashews - 4.4 grams
    • 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
    • 1/4 cup (2 oz.) walnuts - 5 grams
    • 1 oz. pistachios - 5.8 grams
    • 2 tbsp almonds - 4 grams
    • Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein

    4. Non-dairy milk - Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.

    5. Grains - Ancient grains, sprouted grains, multi-grains - a major part of the diet.
    • Quinoa is versatile and delicious. 1 cup - 9 grams.
    • Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
    • Seitan, or flavored wheat gluten, has about 52 grams per cup, but it may not be a good idea to eat a lot of it.
    • Oatmeal - 1 cup = 6 grams.
    • Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.

    6. Convenience foods: There are vegan protein powders and bars to fill in the gaps on the go. Hemp - 30 grams of hemp powder in your smoothie gives you 11 grams of protein.

    7. Supplements -spirulina and chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content.

    ( From Nature News)
    Last edited by kimberlite; 12-26-2012 at 11:18 PM.

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    Default Re: Top vegan sources of protein

    Close your eyes and you will see clearly.
    Cease to listen and you will hear truth.

    Be silent and your heart will sing.
    Seek no contacts and you will find union.

    Be still and you will move forward on the tide of the spirit.
    Be gentle and you will need no strength.

    Be patient and you will achieve all things.
    Be humble and you will remain entire.

    ~ Taoist meditation ~

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