7 Vegan Sources of Protein

Ever wonder what vegans eat for protein?  Sometimes it is difficult to find the right mix of protein when Here are a few things... 

1. Soy

I don't usually eat soy anymore, but it works as a source of vegan or vegetarian protein for some. The soy bean comes from the legume family, and is very high in protein.  In fact, soybeans produce  more protein per acre than most other crops.  Tempe, edemame, tofu, and soy milk and cheese are other ways soy is prepared. (I grew up on soy milk and fakin' bacon! {flavored tempe}) But, there are people who do not like soy due to phytoestrogens, toxins, and antinutrients. 

2. Hemp Seeds

Hemp seed is a great source of protein - not to be confused with "the forbidden leaf".  Hemp seeds, or "hemp hearts" can be crushed into a powder, they offer multiple immune benefits, and are much more easily digested than any animal protein.  You can find hemp seeds in a carton at your local health food store.

3. Nuts

Though high in calories and fat, nuts are also a great source of protein (in moderation.) Almonds, cashews, brazil nuts, pine nuts, macadamia nuts, pecans, peanuts, and pistachios are an excellent source of minerals and some of them have good fats.  My favorite are almonds, cashews and pistachios due to the higher protein content. Although peanuts have the word "nut" in their name, they are actually a legume. They contain a higher percentage of protein (25%) than any tree nut.

4. Beans

Lima beans, black beans, pinto beans, mung beans, navy beans... the list could go on and on.  There are many ways to prepare beans and many nutritional benefits! Beans are high in protein, complex carbohydrates, folate, and iron.

You can also sprout beans to get a higher protein content with less carbohydrates (and TONS of added nutrition!)

5. Greens

Contrary to popular belief, greens are actually a good source of protein.  Kale, spring mix lettuce, romaine lettuce, spinach, and the many other types of greens can supply a surprising amount of protein.  Two large bunches of dark leafy greens can supply up to 20 grams of protein.  Seaweed is also in this category.  Spirulina and chorella (blue-green algae) are over 60% protein.  Ever wonder how some of the world's largest animals (horses, elephants, cows) survive eating grass and plants? 

6. Chia seeds

The chia seed is 23% complete protein and rich in Omega-3 fatty acid. They also contain several minerals: 27% of the RDA for phosphorus, 7% for zinc, 3% for copper and 30% for manganese.

You can incorporate chia seeds into salads, smoothies, or cold or hot cereal. There are many uses for them as they have a mild flavor that you do not need to "cover over" with anything.

According to sources, you'll want to soak chia seeds them before eating so they do not soak up the water in your body, leading to possible dehydration. They soak up nine times their volume in water.

7. Grains

Grains are not my favorite source of protein in a vegan diet due to being primarily a carbohydrate, however, I find sprouted grains to be the highest in protein.  Sprouted Ezekiel Bread is amazing with a spoonful of almond butter and a drizzle of agave nectar or honey!  I'd take that over real dessert any day...  :)

Do you eat anything else that's vegan and high in protein? Post your comment below!