If you are a vegan and want to build up your protein intake here is a guide to grains, beans, nuts, and veggies that will help. Remember to seek out local and organic whenever possible.
Grains and beans are a truly remarkable way to add protein to a meat and dairy free diet. Quinoa (pictured in a field above) has nine grams of protein. Tempeh is a vegan food that has 41 grams of protein in a cup. Sometimes it is made from cultured organic soybeans, water, organic barley, organic brown rice, and organic millet, like this lightlife tempeh. Here are more grain facts:
- Quinoa (shown growing in the image above) has 9 grams of protein
- Bulgur, cooked into cup has 6
- Brown rice, cooked into a cup has 5
Sunflower seeds make great additions to salads. 1/4 cup of sunflower seeds (pictured below) has six grams of protein.
Nuts are another high protein snack. A full cup of shelled peanuts has 40 grams of protein, so you are in luck if you’re fond of peanut butter.
Here are more nut facts:
- Almond butter has five grams of protein or more in 2 Tbsp.
- 1/4 cup whole almonds equals eight grams of protein
- 1/4 cup cashews has five grams of protein
Beans like soybeans (when cooked) in a cup have a whopping 29 grams of protein, with lentils trailing near on the bean chart at 18 grams of protein per cooked cup. Here are more bean stats:
- Black beans, 1 cup cooked = 15 grams of protein
- Kidney beans, 1 cup cooked = 13
- Chickpeas, 1 cup cooked has 12
- Pinto beans, 1 cup cooked has 12
- Black-eyed peas, cup cooked has 11
Here are a few more tasty vegetables that rank high on the protein list:
- Broccoli, cooked 1 cup has four protein grams
- Spinach when cooked to one cup contains five grams of protein
- A potato has four protein grams
Try tossing tofu (4 ounces firm has 11 grams of protein) and spinach or broccoli in a hot or cold dish with garlic and soy sauce for added flavor.
What are your favorite ways to get protein from food?