One of the concerns of people who are starting to vegan food is the amount of protein that they will be able to get. And that’s totally fine, since we all want to eat healthy and make sure that our body works the best it can. But you do not have to worry about that when you are eating a well balance vegan meals.
Before starting talking about food. Let me mention briefly what is a protein and the types of protein. In a nutshell a protein is a chain of amino acids that stick together.
Depending on the type of amino acids is the type of protein it is form. There are 9 different amino acids that the body cannot produce and needs to consume in order to work properly. These amino acids are called essential amino acids.
If you want to have a healthy diet, you need to include these amino acids, among other vitamins and minerals, in your meals. For some ideas of healthy recipes, check out our app. There you will find easy and healthy vegan recipes for you to enjoy. You can download the app here .
The proteins can be categorized in 3 different groups: complete,incomplete and complementary. Complete proteins contains the 9 different amino acids. The incomplete proteins include at least one essential amino acid. And the complemntary amino acids are form of two incomplete proteins that complement each other in order to contain the 9 essentail amino acids.
The different kind of meats are considered complete proteins. Meanwhile most of the plant based proteins are incomplete proteins. Therefore, in order to have a well balanced meal, you need to mix 2 different vegan proteins so you can get all the essential amino acids.
You can read more about protein and different types of proteins from my last blog post Does protein come from meat?.
That’s the reason it is important to eat different kind of plant proteins, so you can have a healthy meal and your body get all the nutrients it needs.
Next you will find the best sources of proteins that come from plants.
If you love eating hummus because of it’s tasty flavour, you will love it more because of its nutritional value. Chickpeas is a great source of vegan protein.
Beside making hummus, you can also do other great recipes such as a sweet potato stew or a tasty chickpeas pesto pasta.
Or if you want an easy but tasty vegan snack, just put them in the oven and wait for a while. It is a great snack for netflix and chill.
Tofu is one of the classic sources of vegan protein. It comes from soybeans, therefore it is a high source of protein.
This is a great ingredient to add in your meals due to it’s lack of flavour. You can use it in all kind of recipes, for example in soups and salads.
Beside, it is also a good source of fiber that will help you to have a good digestion.
Lentil is a good ingredient for cooking. You can use it in different kinds of meals such as salads and stews. You just need to soak them before hand and boil them.
Another great source of vegan protein is quinoa. The quinoa is a crunchy grain. It is similar to couscous.
Beside quinoa is a gluten free complete protein, it provides other important nutrients such as iron,B vitamins, magnesium, zinc and fiber.
You can us quinoa the same as rice. Also you can add quinoa to your salads to add an extra amount of protein in your meal.