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Where Do Vegans Get Their Protein?

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We all know that beans provide goodly amounts of protein but there are many other forms of protein available to Vegans and Carnivores alike.

Speaking of beans here is a quick joke: Why did the chef dish exactly 249 Beans? Because one more would have made it Too Farty.

And, speaking of Farty – a little known and unexpected consequence of strict veganism (no animal products at all along with no processed foods at all) is ‘No Smell Farts’. Seriously – a long trip to the 200th floor in a lift is a breeze these days. Those days of ‘silent but violent’ are completely in the past – my bodily gases are no longer offensive, whether in gas or solid form.

But, seriously, vegans obtain protein from a variety of plant-based sources.

Common sources of protein for vegans:

Legumes:

  • Lentils
  • Chickpeas
  • Black beans
  • Kidney beans

Tofu and Tempeh:

  • Tofu (soybean curd)
  • Tempeh (fermented soybeans)

Nuts and Seeds:

  • Almonds
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds

Whole Grains:

  • Quinoa
  • Brown rice
  • Oats
  • Barley

Plant-Based Protein Powders:

  • Pea protein
  • Brown rice protein
  • Hemp protein

Vegetables:

  • Spinach
  • Broccoli
  • Brussels sprouts

Here are 5 delicious vegan recipes packed with protein:

1. Chickpea Salad Sandwich:

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons vegan mayo
  • 1 tablespoon Dijon mustard
  • 1 celery stalk, chopped
  • 1/4 red onion, finely chopped
  • Salt and pepper to taste
  • Whole grain bread

Instructions:

  1. In a bowl, mash the chickpeas with a fork.
  2. Add vegan mayo, Dijon mustard, celery, onion, salt, and pepper. Mix well.
  3. Serve on whole grain bread.

2. Quinoa and Black Bean Bowl:

Ingredients:

  • 1 cup cooked quinoa
  • 1 can black beans, drained and rinsed
  • 1 cup corn (fresh or frozen)
  • 1 avocado, diced
  • 1 lime, juiced
  • Cilantro, chopped
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine cooked quinoa, black beans, corn, and avocado.
  2. Squeeze lime juice over the mixture and add cilantro, salt, and pepper.
  3. Toss gently and serve.

3. Lentil and Spinach Soup:

Ingredients:

  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 4 cups vegetable broth
  • 2 cups spinach
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  1. In a pot, sauté onion, carrots, and celery until softened.
  2. Add lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil.
  3. Reduce heat and simmer for about 30 minutes or until lentils are tender.
  4. Stir in spinach and cook until wilted.

4. Peanut Butter and Chia Seed Smoothie:

Ingredients:

  • 1 banana
  • 2 tablespoons peanut butter
  • 1 tablespoon chia seeds
  • 1 cup almond milk
  • Ice cubes (optional)

Instructions:

  1. In a blender, combine banana, peanut butter, chia seeds, almond milk, and ice.
  2. Blend until smooth and creamy.
  3. Serve immediately.

5. Tofu Stir-Fry:

Ingredients:

  • 1 block firm tofu, cubed
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Cooked brown rice or quinoa (for serving)

Instructions:

  1. Heat oil in a pan over medium heat. Add tofu and cook until golden.
  2. Add mixed vegetables and stir-fry for about 5-7 minutes.
  3. Stir in soy sauce and cook for another 2 minutes.
  4. Serve over brown rice or quinoa.

These recipes not only provide a good amount of protein but also are delicious and satisfying for anyone following a vegan diet!

Public Relations Professional Eating a Chickpea Salad Sandwich. Photo: Opera AI

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Alan Straton

Chief Cook, Bottle Washer and Broom Mechanic at MyPE
Passionate about Port Elizabeth and definitely NOT packing for Perth. Alan's ethos is epitomised in the words of Nelson Mandela; "I have fought against white domination and I have fought against black domination. I have cherished the idea of a democratic and free society. If need be, it is an ideal for which I am prepared to die." See more articles by Alan.