15 Complete Proteins Vegetarians and Vegans Need to Know

ICONINSIDER — “Complete protein” is a term referring to the building blocks of protein- amino acids. There are twenty different amino acids which form a protein.  And,  there are nine amino acids which the body cannot produce, known as essential amino acids.  As the body is not able to produce them on its own, we need to eat them.  For a protein to be considered complete, it must contain all nine essential amino acids.

Protein can be found in many different sources, including vegan complete protein sources:

• Beans and peas
• Soy Grains and vegetables
• Nuts and seeds
• Dairy products
• Eggs
• Meats and poultry
• Seafood (fish and shellfish)

15 Complete Proteins Vegetarians and Vegans Need to Know
Buckwheat

• Protein content: 6 grams per 1 cup, cooked.
• It comes from the rhubarb family and it isn’t a type of wheat
• Capable of improving circulation and lowering cholesterol levels
• Must try ideas: use buckwheat as a protein in chili recipes

Spirulina

• Protein content: 4 grams per 1 tablespoon
• Part of the algae family and technically not a complete protein because it doesn’t contain methionine and cysteine)
• You can turn it into a complete protein by adding seeds, nuts, oats, and grains
• Must try ideas: add a spoonful to your favorite smoothie

Chickpeas

• Protein content: 7.25 g per ½ cup.
• Tasty and quite versatile vegan protein source. Use them like you would beans
• Must try ideas: add them to stews and curries, roast them in the oven, add them to soups, or make hummus

Mycoprotein

• Protein content: 13 g of protein per ½ cup serving
• A fungus-based protein used as meat replacement
• Must try ideas: use it like you would with meat

Hemp Seeds

• Protein content: 5 g of protein per tablespoon
• They add a sweet and nutty taste to smoothies, salads, and meals.
• Must try ideas: Add it to smoothies, salads, fruits salads, and granola.

Almonds

• Protein content:  16.5 g of protein per ½ cup.
• A great snack.
• Beneficial for eye and skin health
• Help you meet your protein needs in a vegan way
• Must try ideas: make almond butter or add them to green salads, vegetable dishes, granola, cereal, or fruit salads

Quinoa

• Protein content: 8 grams per 1 cup, cooked.
• Packed with fiber, manganese, magnesium, and iron
• A great substitute for rice
• Must try ideas: use it as a filling for a breakfast burrito

Rice and Beans

• Protein content: 7 grams per 1 cup
• When used together, they have a protein content like meat
• A fantastic way to fill up after a workout
• Must try ideas: use them as a filling during taco night

Lentils

• Protein content: 8.84 g of protein per ½ cup
• Quite versatile vegan protein sources
• Must try ideas: try lentil soup or add it to rice, stews, curries, or salads

Potatoes

• Protein content: 8 g of protein per serving.
• Surprisingly, potatoes a great vegan protein source
• Must try ideas: add them to soups and casseroles or enjoy them steamed, boiled, baked, or mashed

Broccoli

• Protein content: 4 g of protein
• Adding broccoli to your life can significantly increase your vegan protein for the day
• Must try ideas: it is tasty in salads and stir-fries

Ezekial Bread

• Protein content: 8 grams per 2 slices
• Made from sprouted grains: spelt, lentils, wheat, barley, beans, and millet
• Packed with fiber and vitamins
• Must try ideas: use it as a base for a mini pizza

Seitan

• Protein content: 21 grams per 1/3 cup
• It has been used by Buddhist monks as a vegan protein source
• Cook it in a soy sauce- broth in order to add gluten’s missing lysine for a chewy, meat-like food
• Must try ideas: try seitan fajitas and stir-fry.

Pita and Hummus

• Protein content: 7 grams in one pita and 2 tbsp of hummus
• An easy lunch, but also works as a breakfast, snack, or dinner as well as a vegan protein-filled meal
• Must try ideas: add your favorite veggies to the pita. Add some seitan, beans, or other vegan protein sources

Tofu

• Protein content: 10 g of protein per ½ cup
• A great and quite versatile vegan protein source. It can be used as a meat substitute and it ss great for baking
• Must try ideas: try tofu scrambles for breakfast and baked tofu with your favorite side for lunch

Peanut Butter Sandwich

• Protein content: 15 grams in one sandwich
• Great for children who will not even notice that they are meeting their protein through a vegan protein source
• Always use natural and organic peanut butter
• Must try ideas: make peanut butter and jelly or peanut butter and honey sandwiches. You can also add peanut butter and nut butter to lettuce wraps and tortillas

Source: NordenBladet.com

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