PACK IN THE PROTEIN Many believe that you can’t get enough protein from a vegan diet, but this couldn’t be further from the truth... if you know what you are doing Lutho Pasiya GOING vegan means that all meat, fish, dairy, eggs and other animal products are off the menu and replaced with plant substitutes to ensure you still hit your daily nutrition goals. Many people believe that you can’t get enough protein from a vegan diet, but this couldn’t be further from the truth. If you know what you are doing, that is. Tabitha Hume, a registered clinical dietitian, gives us a list in descending order of plant-based foods that are highest in protein for vegans.
Seitan: 25g per 100g, this “wheat-meat” is the wonderful protein gluten, and yields the same kick of protein as does beef. Fry’s Pea protein mince: 24g per 100g. This is both delicious and easy, in a Bolognese sauce. Fry’s breakfast bangers: 16g per 100g. Very low fat, so a far-cry from the cholesterol-increasing and fattening pork bangers. Tofu and tempeh: 15g per 100g. These are cheap and easy, if you buy from an Asian supermarket. The ones at grocery stores are very expensive. Freeze,
GET protein from chickpeas. | ELLA OLSSON Pexels
then microwave until cooked through; squeeze out excess water and then slice and cook as you would chicken breast fillets. Edamame beans: 15g per 100g. Delicious to nibble on after boiling and salting lightly. Hemp seeds: 10g per 2 heaped tbs. Great added to smoothies and muesli. Nutritional yeast: is 50% protein, so 2 heaped tbs nutritional yeast contains about 10g protein. This is used throughout the vegan world to add a rich and cheesy flavour to sauces and casseroles. And it contains vitamin B1 which is great for memory! Oats: 10g per 100g. Everyone loves a bowl of warm oats for brekkie, enjoy with maple syrup and a banana. Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g. Replace chicken pieces or beef strips in casseroles and dishes with beans, beans, beans! The quickest way to get slimmer and lower cholesterol, too. Lentils including puy, green, and red: around 8-9g of protein per 100g. A lentil curry or dahl is the best! Chickpeas, including hummus: 7g of protein per 100g. Garden peas: around 7g per 100g. Soya milk: 6g protein per cup. Baked beans: 5g per 100g. Buckwheat: 5g per 100g. Quinoa: 5g per 100g.
