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Protein Sources for Vegans and Vegetarians

Vegan and Vegetarian Protein food sources

Protein Sources for Vegans and Vegetarians

Adequate levels of protein help with muscle development this is common concern about vegetarian and vegan diets is that they might lack sufficient protein.

And higher-protein diets can promote muscle strength, satiety, and weight loss

Good source of plant based foods that contain a high amount of protein per serving.

Where does Tempeh originate? Tofu, Tempeh and Edamame all originate from soybeans.

Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.

Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.

Tofu is made from bean curds pressed together in a process similar to cheese making process. Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.

Tofu has little taste, but easily absorbs the flavour of the ingredients its prepared with. Comparatively, tempeh has a characteristic nutty flavour.

Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and chilis.

All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces (100 grams) .

Edamame are also rich in folate, vitamin K and fiber.

Tempeh contains a good amount of probiotics, B vitamins and minerals such as magnesium and phosphorus.

Tofu, Tempeh and Edamame all originate from soybeans, a complete source of protein. They contain good amounts of several other nutrients and can be used in a variety of recipes.

Tempeh Facts

Eating Tempeh could help maintain healthy gut bacteria.

In a recent study the effect of bean tempeh on the growth of Bacillus subtilis, Escherichia coli, Lactobacillus acidophilus and Lactobacillus paracasei bacteria was investigated.

Antibacterial activity was observed only in relation to the bacteria Bacillus subtilis (mostly good) too much can be bad.

Bean and soy tempeh were culinarily processed and next digested in conditions simulating the human digestive tract one of the digestive tracts was equipped with a mechanism simulating absorption.

Soy tempeh stimulated growth of bacteria of the genus Bifidobacterium (good bacteria).

Bean tempeh was shown to stimulate the growth that of Escherichia coli (E.Coil)

(not so good Bactria).

Most strains of E. coli are harmless to humans.

Some strains of E. coli infection can include nausea, vomiting, and fever.

Using simulation of absorption for the digestion of fried soy tempeh resulted in a higher rise in the bacteria count of the genus Lactobacillus, while after digestion of fried bean tempeh the highest increase was recorded for Bifidobacterium and E. coli.


Providing 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein.

They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.

Lentils also contain good amounts of slowly digested carbohydrates, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.

The type of fiber found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut. Lentils may also help reduce the risk of heart disease, diabetes, excess body weight and some may reduce the risk of some types of cancer.

Lentils are rich in folate, manganese and iron antioxidants, and other health-promoting plant compounds.

Lentils are nutritional powerhouses. They are rich in protein and contain good amounts of other nutrients. They may also help reduce the risk of various diseases.

Chickpeas and Most Varieties of Beans

Kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving.

Chickpeas, also known as garbanzo beans, are another legume with high protein content.

Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

Moreover, several studies show that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure, and even reduce belly fat.

Add beans to your diet by making a tasty bowl of homemade chilli, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas.

Beans are health-promoting, protein-packed legumes that contain a variety of vitamins, minerals, and beneficial plant compounds.


Hempseed comes from the Cannabis sativa plant, same family as the marijuana plant.

Hempseed contains trace amounts of THC and has no psychoactive properties, the compound that produces the marijuana-like drug effects.

A study found that eating hemp seeds had little effect on a person's THC levels

Hemp seeds are cultivated from the hemp plant, which is grown predominantly for its seeds and fibers.

The hemp plant looks a bit like the marijuana plant and it actually come from the same plant species, Cannabis Sativa L, but there are major differences between the two.

For one, the marijuana plant is stalkier, while the hemp plant is taller and thinner. But more importantly, the hemp plant contains low levels (less than 0.3 percent) of tetrahydrocannabinol (THC), the psychoactive component of Cannabis Sativa. Marijuana can contain anywhere from 5 to 30 percent.

Hempseed contains 10 grams of complete, easily digestible protein per ounce (28 grams).

Providing 50% more than Chia seeds and flaxseeds.

Hempseed also contains a good amount of magnesium, iron, calcium, zinc and selenium, is a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.

Interestingly, some studies indicate that the type of fats found in hempseed may help reduce inflammation, as well as diminish symptoms of PMS, menopause and certain skin diseases.

You can add hempseed to your diet by sprinkling some in your smoothie or morning muesli added to baked goods. It can also be used in homemade salad dressings or protein bars.

Hempseed contains a good amount of complete, highly-digestible protein, as well as health-promoting essential fatty acids in a ratio optimal for human health.

Green Peas

Green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk perhaps that’s the Hulks secret.

A serving of green peas covers more than 25% of your daily fiber, vitamin A, C, K, Thiamine, Folate and Manganese requirements.

Green peas provide a good source of iron, magnesium, phosphorus, zinc, copper and several B-vitamins.

You can use peas in recipes such as pea and basil stuffed ravioli, thai-inspired pea soup or pea and avocado guacamole.

Green peas are high in protein, vitamins and minerals and can be used as more than just a side dish.


Spirulina is a Blue-green algae is definitely a nutritional powerhouse and as protein sources go it ranks high on the environmentally friendly scale.

If you can brave Spirulina`s acquired taste you will be rewarded.

I recommend adding it to a shake to mask the taste.