In honour of World Vegan Day today, we’ve gathered some of the best protein sources suitable for vegans and vegetarians. Whether we follow a particular diet or not, there are many reasons to celebrate a plant-based approach to nutrition.
For example, the B.C. government’s HealthLink notes that “eating a mainly plant-based diet is recommended to help lower cancer risk.” And hundreds of studies have shown how a plant-based diet can either prevent or heal health problems like heart disease, diabetes, asthma, Alzheimer’s disease and even cellulite.
Flexitarian Eating – Transitioning to More Vegetarian Options
Perhaps that’s one reason why a report by the Vancouver Humane Society discovered that more than a third of Canadians — just under 12 million of us — have started eating less meat or have even switched to a completely vegetarian or vegan diet.
This World Vegan Day, consider replacing one or more meals a day with a plant-based approach to nutrition. No matter what eating style we follow, it’s important to follow Health Canada’s food guide and ensure we’re getting the right balance of fats, carbohydrates and protein. When it comes to choosing the best sources of vegan or vegetarian protein, we have many options.
4 Types of Vegetarian and Vegan Protein Sources
1 | Love My Legumes
Beans, peas and their relatives are legumes. These vegetables are high in fibre, rich in important minerals like magnesium and potassium, and also carry quite the protein kick. For example, a cup of cooked chickpeas or kidney beans nets us approximately 15 grams of protein.
For those of us who aren’t a fan of beans, peas are also a tasty source of vegan protein. A cup of peas gets us just under eight grams of protein, similar to drinking a cup of milk!
Vegan Food Ideas made with Legumes:
- Toss black bean burgers on the barbecue.
- Blend a can of chickpeas with spices to make hummus — perfect as a spread or as a dip for vegetables.
- Sprout a handful of dried beans in a mason jar for a crisp, refreshing ingredient in salads or sandwiches.
- Mix chilled beans with balsamic vinegar for a tangy bean salad.
2 | Go for Grains
Some health experts say we shouldn’t eat anything we can’t pronounce, but quinoa — a hard-to-pronounce grain — is definitely the exception. A cup of cooked quinoa has eight grams of protein. It’s also gluten free and high in flavonoids, plant-based antioxidants that keep us healthy.
The benefits of quinoa are so many that the United Nation’s Food and Agriculture Organization named 2013 the International Year of Quinoa. Try this grain with cinnamon and milk for breakfast, chilled with fresh herbs and veggies for salad, or as a warm side dish at dinner.
Hemp seeds are another nutritional powerhouse. In the 1600s, Nova Scotia became the first place in North America to grow this crop, and Canada continues to be one of the biggest growers of hemp in the world.
Three tablespoons of hulled Canadian hemp seeds gets us 10 grams of fibre. We can enjoy hemp on salads, in baked goods, or sprinkled on top of cereal or yogurt. Hemp oil is also healthy and delicious.
Other protein-rich grains include:
- Rice (5 grams of protein per cup)
- Bulgur (6 grams/cup)
- Oatmeal (6 grams/cup)
- Whole wheat bread (3 grams/slice)
Try adding grains like quinoa to your salads for a boost of vegan-friendly protein and fibre
3 | Never Say “No” to Nuts
On their own, nuts are a portable snack and a source of healthy omega-3 fats, vitamin E, and plant sterols that may help to lower our cholesterol levels. A ¼ cup-sized handful of cashews delivers five grams of protein, while the same serving size of almonds has 8 grams of protein.
When blended into a nut butter, nuts can also lend flavour and nutrition to many different meals.
Ways to add Nut Butters to Meals
- Add nut butter to a smoothie to make it taste like dessert. For example, blend peanut butter with frozen fruit, nut milk and a chocolate protein powder (such as LeanFit’s 100% Whey, which is Kosher and suitable for vegetarians who eat dairy).
- Combine cashew butter with lemon juice for a vegan alternative to sour cream.
- Toss peanut butter into a stir fry, putting a spin on Thai cuisine.
- Stir nut butter into soups and stews for a creamy texture.
- Throw together mangoes and papayas with fresh salad greens, then drizzle with macadamia nut dressing to bring home a taste of the tropics.
A word of caution: Many commercially prepared nut snacks come with a hefty dose of salt. Look for unsalted nuts if you’re trying to watch your sodium intake or don’t want to throw off a recipe when adding nuts to it.
4 | Power Up with Protein Shakes
For on-the-go nutrition, plant-based protein shakes are a convenient snack that empower us to reach our diet’s protein needs. Many vegan protein powders are made from a combination of the above foods.
For example, LeanFit’s completegreen protein is an easy-to-mix protein powder made from pea, hemp seed, flaxseed, brown rice and chia protein sources. A single serving of completegreen protein has 19 grams of protein and 5 grams of fibre to fuel our fitness and health goals, build lean muscles and sustain our energy levels all day.
Whey powders can be suitable for vegetarians if they do not use animal-based enzymes, rennet or other additives. Look for proteins that are certified Kosher, which means that besides the milk used for the whey itself, there are no other animal based byproducts.
About the Author:
Joshua Duvauchelle is a certified personal trainer, health coach and LeanFit Ambassador. You can see more health and fitness tips at at JoshDuv.com
Lentils, quinoa and chickpeas are my FAVORITE sources of protein!!!! ( aside from Lean Fit protein smoothies!!! 😉 )
A great article, I learned quite a few things, awesome tips! Thanks!
All really great protein sources, Charissa! Thanks so much for being a fan of LeanFit protein.
Extremely useful guide to healthy food choices.
Much appreciated, Veronica. Thanks for taking the time to read through the article.
Being from the Caribbean, I’ve eaten rice and beans my whole life. I can’t get enough of it.
Amazing sources of protein! Can be consumed for any meal of the day. Thanks for the comment, Barbara.
We go through a lot of lentils!
Delicious!! A warm lentil soup is perfect in the Fall.
Beans are definitely my favourite source of protein, especially chickpeas in hummus form 🙂 Wasn’t aware about hemp seeds though, I’ll have to check them out
Glad we could teach you something new, Rachel! Thanks for taking the time to read through.
This is a helpful and interesting article. I love eating pumpkin seeds and hemp seeds for protein.
Great article, informative and to the point!
Oops I forgot to mention my favourite protein, I have to say beans, lentils and of course nuts…. I have a problem with peanut butter! Love hate relationship!
My favourite vegan protein is lentils.
A classic favourite. Thanks for reading, Katie!
I love finding new ways to get my daily protein without consuming animal protein. Lean fit powders and legumes are my favourites, along with nut butters and grains coming in at tie in second place.
My fav protein packed breakfast is overnight oats, made with almond milk, a half scoop of LeanFit protein powder and a tbsp of almond butter. So much yum nad a great way to start the day!
Hi Robin! Thanks so much for leaving a comment. Overnight oats is a go-to for us as well. We actually have some really great recipes on our Recipes page.. Have a look when you get a chance!
Rice, beans, lentils, edamame, and tempeh are my favourite protein sources.
Really great option, Kristen. Thanks very much for reading through!
This is a great resource for learning about healthy diet and nutrition alternatives!
Thanks for the feedback Patrick! Knowledge is power. Especially with our nutrition.
A great article, I learned quite a few things, awesome tips! Thanks!
Much appreciated, Louise! Thanks very much for taking the time to read through the article.
Nuts and nut butters are my favourite sources if vegan protein.
Can’t go wrong with a smooth and creamy nut butter! Thanks for leaving a comment, Jessica.
Very good source of protein.
Thanks for reading, Ale!
Great article!
Thanks so much for reading, Trevor!
I have been reducing the amount of animal protein I use in my daily protein and replacing it with Leanfit products. No more red meats of any kind and learning to cook with beans, legumes and grains. It has made a difference in the way I feel and helps with toning my loose parts since I have an excessive amount of skin after losing a little over 125lbs. Leanfit products have been a daily part of my journey for 4 years. I love Leanfit.
What a fantastic way to incorporate clean protein! We’re so glad to hear that you’ve seen such a dramatic difference. Thanks for leaving a comment, Angela.
Black beans are my favourite source of protein. I like all beans but black beans are so fantastic in soup and burritos.
This article is perfect on the vegan protein. I was reading the other comments and it’s just so exciting to see and read how much LeanFit has helped people. I love the products and am really trying to go full vegan… baby steps! 😀 SO this product is awesome (and tasty!) I am really enjoying it. and WHAT? love the 99cent sample gigs!! <3 thank you thank you!!!
😀
Thanks so much for the wonderful comment, Sheila! We are health and wellness lovers just like our customers. So great to be part of this great community! – Lindsea @ LeanFit
My favorite go to vegan protein(s) – well firstly LeanFit!! 😉 and secondly legumes… I’m a legume freak…
PS: Great article Joshua!! 😀
Great Article
My son is Vegan so interested in learning more
Love grains and legumes
Hands down the best vegan protein I’ve tried!
Great article. I always loved “sloppy joes” as a kid, and that hasn’t changed now (except for the meat). Now I make sloppy lentil joes, and they are just as delicious (if not more) and more healthy!
Best sources of vegetarian protein are beans, nuts and protein powder
Not a big fan of grains but do like to get my protein from veggies and nuts where I can. Have been reading a lot about this lately.
My main favorite protein is chick peas
I love hemp seeds and chia in the morning. usually chickpeas or beans in the evening.
What a great option for vegan protein! It’s difficult to find something free from allergens for myself and my family. Excited to try it!
great article
This was an enjoyable lunchtime read!
Great article, Josh really knows his stuff! I love learning about alternative protein sources and have had great success in adding them to my diet.
I looked the black bean reminder for burgers!~ A go to forsure. I love chickpeas. Lean Fit shakes daily.
QUINOA, Chickpeas, beans and vegan protein are my favorite sources of protein.
Oatmeal every morning!