5 Overlooked High Protein Sources for Vegans

2. Every vegan knows that tofu, beans, and oats are the heart and soul of plant-based eating. From sesame garlic tofu and gourmet bean burgers to an endless variety of oat bowls, these staples run deep within the vegan community. But what are some healthy lesser known vegan protein sources that plant-based eaters can incorporate into their next meal? Here are 5 commonly overlooked sources of protein that vegans and vegetarians should be using in the kitchen, right now!

4. Seeds Nuts and seeds are often grouped together as a high source of protein for many plant-based eaters. But more often than not, the emphasis is placed on the nuts and the seeds go forgotten. Unlike nuts, seeds come from vegetables (pumpkin seeds), flowers (chia seeds), and crops (hempseed). They are primarily comprised of healthy fats, fibre and protein. One of the highest sources of seed-based protein in hempseed. The next highest source of seed protein is pumpkin seeds. Pumpkin seeds contain 4g of protein per tbsp, along with magnesium, zinc and valuable antioxidants that protect our cells against free radicals. Other high protein seeds include ground linseed (3g/tbsp), chia seeds (2g/tbsp), and buckwheat (1.5g/tbsp). While seeds aren’t necessarily food you should be eating by the spoonful, they can be incorporated into your diet in various ways.

5. Nutritional Yeast If you haven’t used nutritional yeast in a vegan cheese recipe yet, you are seriously missing out. Nutritional yeast is a strain of Saccharomyces cerevisiae yeast that is typically sold as a yellow flakey condiment with serious cheesy vibes. It contains 4.5g of protein per tbsp and fortified versions are also a strong source of magnesium, zinc, and B vitamins. The most common way to incorporate nutritional yeast into your diet is by sprinkling it on top of savoury foods, like pasta and potatoes, or including it in a sauce to add a cheesy flavour. Our favourite way to use nutritional yeast is in vegan mac and cheese. Blended with some cashews, nut milk, and other seasonings, nutritional yeast is a staple when it comes to adding flavour to creamy sauces!

6. Spirulina Spirulina is a photosynthesizing organism that is commonly regarded as one of nature’s superfoods. It is a type of cyanobacteria and is also known as blue-green algae. Spirulina is one of the most nutrient-dense foods on earth. Most people are put off by its grassy taste when eaten plain, but with a little creativity, spirulina can be incorporated into a variety of foods and recipes that you would have never thought possible. Not only is spirulina a health-boosting powerhouse, but also it is a prized skin-food for its detoxifying elements.

8. Mycoprotein Mycoprotein is a lesser-known plant-based protein source, but with 4g per tbsp, it tops the list as a high-density source of vegan-approved protein. Derived from Fusarium Venenatum, a naturally occurring strand of fungus, mycoprotein is most often found in meat substitutes. Similar to mushrooms, mycoprotein is a potential allergen for some, so before consuming you may want to double-check your tolerance. Quorn incorporates mycoprotein into their meat replacement products as a plant-based source of protein and fibre. Some of Quorn’s products may not be vegan though, so make sure you double-check the ingredient list before consuming.

9. Ezekiel bread Ezekiel bread, and other loaves of bread grown from sprouted grains, are probably the easiest overlooked protein source to start integrating into your diet. With 4g of protein per slice, Ezekiel bread can easily replace any type of bread you are currently consuming. It is made from sprouted whole grains and legumes, such as millet, barley, soybeans, and lentils. Sprouted grains are advantageous due to their increased nutrient value and amino acid count. They are formed from whole-grain seeds that have already begun to sprout and are first soaked, then nurtured within a temperature-controlled environment. Placing the seeds in a moist environment to sprout and germinate before use prompts bacterial growth. An important note is that sprouted grain loaves of bread and goods should be kept in the refrigerator after buying or baking due to their limited shelf life.

11. Other Sources of Vegan Protein While these 5 foods are some of the most forgotten sources of plant-based protein, the list doesn’t end here. Some other common sources of plant protein include Beans and lentils Tofu Soy (milk, edamame, yoghurt, etc.) Quinoa, amaranth, spelt, and teff Oats Nuts Green peas (think pea protein) Seitan ● ● ● ● ● ● ● ●

12. How to Get Your Daily Dose After learning about a variety of healthy vegan protein options, you may be wondering How do I even incorporate these into my everyday meals? A quick Google search for “high-protein vegan recipes” is a sure way to get creative, but you can also check out our blog at Plant Sumo for some dinner inspiration and fun vegan tips!