“Where do you get your protein from?”
One thing that people often ask vegans is, ‘where do you get your protein from?’ The answer is, of course, very simple.
Getting all your essential amino acids on a plant-based diet is very easy. Complete proteins include soya, buckwheat, quinoa and mycoprotein – also known as Quorn. But you can also group foods together to cover all amino acids: brown rice and beans, beans and wholegrain bread (also known as beans on toast), peanut butter sandwiches (peanut butter and wholegrain bread).
Note: Not all Quorn products are vegan, but those that are are clearly labelled.
Vegan protein sources!
Soya and soya products: Soya beans, or edamame beans, are a complete protein, making them a perfect way to get protein on a vegan diet. Things such as tofu and tempeh (which we will go in to at a later date), soya mince, soya milk, TVP and edamame beans in their whole form are versatile and can be used in a variety of dishes.
Quinoa: Quinoa is also a complete protein and can be found in most supermarkets and health food shops. You can even get British-grown quinoa in many supermarkets and online. As well as being a good source of protein quinoa is also a source of iron, fibre and magnesium.
Beans and Legumes: Beans and legumes are a great source of plant-based protein. Things such as lentils, chickpea, peas, kidney beans, pinto beans and, well, every other type of bean, will provide a great source of protein and are generally very cheap. You can hit your complete amino acid profile by combining a bean with a legume.
Other sources of protein include nuts, seeds, whole grains and brown rice. Vegan meat alternatives made from soya or pea protein are also high in protein. In fact, a Gregg’s Vegan Sausage Roll contains more protein than the standard meat sausage roll.
Check out this High Protein Tofu Stir-Fry recipe!
If you are still concerned about protein, why not ask vegan bodybuilder Paul Kerton?