Vegans: Where Do You Get Your Protein?

You've heard it before: vegans get their protein from non-meat sources. But how do you make sure you're getting enough protein? Let's explore the ins and outs of protein for vegans, including some great sources and familiar ingredients in vegan foods that might surprise you!

Millet, a little-known whole grain, is an excellent source of protein. It can be eaten in many different ways: boiled and served like rice; toasted and used as porridge; or ground into flour for use in baked goods. This gluten-free seed is also high in iron and magnesium, two nutrients that vegans often lack because they don't eat eggs or dairy products.

Black beans are high in protein and fiber, which helps you feel fuller longer. They're also a good source of antioxidants, iron and calcium, making them great for your heart health as well as your bones.

Black beans also have potassium—a mineral that regulates blood pressure levels and reduces the risk of stroke or heart disease. Black beans are one of the best sources of magnesium: A cup contains more than half of your daily needs! Magnesium is important because it helps to regulate blood sugar levels so they don't spike too high after eating carbohydrates such as pasta or breads made with white flour.

Chickpeas are great because they're packed with protein, fiber and iron. They also contain magnesium, which helps with metabolism and vitamin B6, which helps support normal brain function. They’re an excellent addition to your diet because they’re low in calories but high in dietary fiber—meaning they help you stay full longer than other foods that are high in carbohydrates would.

Lima beans are an excellent source of protein. Approximately one cup of lima beans will provide you with 7 grams of protein, making them a great option for vegans looking to get their daily dose of the nutrient.

Lentils are a good source of protein, but they’re not the same as meat. Lentils are small and round, like beans. They can be found in the dried goods aisle of your local grocery store or purchased at the bulk section of some health food stores. You can also buy them in cans at a regular grocery store or even order them online!

Tempeh is a traditional Indonesian food that's been around for centuries. It's made by fermenting soybeans and then forming them into a cake. Tempeh has more protein than tofu, which makes it a good option for vegans looking to boost their intake of this nutrient.

Some people find that tempeh can be an acquired taste, but it can also be used in many different dishes to add texture or flavor—or both!

Quinoa is a complete plant protein, which means it contains all nine essential amino acids. It is also a good source of iron, magnesium and fiber and contains more calcium than any other grain.

While quinoa is not as high in protein as some animal-based foods like beef or chicken, most people can easily meet their daily needs by eating quinoa regularly and consuming additional plant-based sources of protein such as legumes (beans), nuts and seeds throughout the day.

Spelt berries are an ancient grain that is a good source of protein. They have a nutty flavor and can be used in many recipes, including breakfast porridge, salads and soups.

Make sure you buy spelt berries that are labeled whole spelt or whole grain spelt. As with all grains, watch out for refined products like white flour which have had the bran removed—they won’t have the same nutritional value as their unprocessed counterparts will have.

Amaranth is a gluten-free seed that’s high in protein and fiber. It’s also a good source of calcium, iron, and B vitamins.

Amaranth can be used in place of rice or quinoa to add some substance to your vegan dishes. In addition to this, you could use it as a substitute for flour when making bread or muffins.

Protein is important for vegans to consider, but you don't need to get it from meat! There are plenty of vegan protein sources available and they're easy to include in your daily meals.

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