It’s possible to be vegan and have a lot of protein?

Read more about how can you get your protein in plant based sources.


by Ana Machado

02/25/2023 | Updated on 03/02/2023

Vegan protein is a type of protein that is derived from plant-based sources rather than animal-based sources, making it suitable for people who follow vegan or vegetarian diets. Plant-based sources of protein include legumes, such as beans and lentils, nuts and seeds, soy products, and whole grains.

Here are some key points about vegan protein:

  1. Nutritional value: Plant-based sources of protein can provide all the essential amino acids needed for a healthy diet, making them a good alternative to animal-based protein sources. In addition, plant-based proteins are often rich in vitamins, minerals, and other nutrients that are important for good health.
  2. Health benefits: A diet rich in plant-based protein has been linked to a lower risk of heart disease, type 2 diabetes, and some types of cancer. Plant-based protein is also often lower in saturated fat and cholesterol than animal-based protein.
  3. Sustainability: Plant-based sources of protein are generally considered more sustainable than animal-based sources, as they require less land, water, and other resources to produce.
  4. Sources: There are many plant-based sources of protein, including legumes, such as beans and lentils, nuts and seeds, soy products, and whole grains. These can be used to make a variety of vegan protein products, including plant-based meat alternatives, dairy-free products, and other vegan alternatives to traditional animal-based products.

Overall, vegan protein is a healthy and sustainable alternative to animal-based protein, and there are many plant-based sources of protein available for people who follow a vegan or vegetarian diet.

Here are a few simple vegan recipes that you may find easy to make:

  1. Chickpea salad: Drain and rinse a can of chickpeas, then mix them in a bowl with chopped cucumber, tomato, red onion, and fresh parsley. Drizzle with olive oil and lemon juice, then season with salt and pepper to taste.
  2. Vegan chili: In a pot, sauté diced onion and garlic until soft. Add canned diced tomatoes, drained and rinsed canned beans (such as kidney, black, or pinto beans), vegetable broth, and your favorite chili seasoning. Let the mixture simmer until the flavors meld and the liquid has thickened. Serve with rice or tortilla chips.
  3. Peanut butter banana toast: Toast your favorite bread, then spread with peanut butter and top with sliced banana. Drizzle with a little honey or maple syrup if desired.
  4. Vegan lentil soup: In a pot, sauté diced onion and garlic until soft. Add vegetable broth, diced carrots and celery, and rinsed dried lentils. Let the mixture simmer until the lentils are tender, then season with salt, pepper, and your favorite herbs and spices.
  5. Spaghetti with tomato sauce: Cook spaghetti according to package instructions. In a separate pan, sauté diced onion and garlic until soft. Add canned diced tomatoes, tomato paste, and your favorite Italian seasonings. Let the sauce simmer until the flavors meld and the liquid has thickened, then serve over the cooked spaghetti.

These are just a few examples of simple vegan recipes. There are many resources available online for vegan recipes and meal ideas, and you can customize them to your liking by adding your favorite ingredients and flavors.

Adopting a vegan lifestyle has become easier in recent years due to the growing availability of plant-based products and the increased awareness of the health and environmental benefits of vegan diets. Many simple and delicious vegan recipes are available, and a wide variety of plant-based sources of protein can provide all the essential nutrients needed for a healthy diet. Overall, it is becoming increasingly easy to be vegan and make healthy, sustainable food choices.

About the author  /  Ana Machado

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