9 Protein-rich vegan foods

Protein is one out of six nutrients. Therefore, it is needed by everyone to stay fit and individuals like a bodybuilder, athletes focus more on it, but there is a big vegan audience in the world.

Therefore, today we will be discussing protein-rich vegan foods.

Seitan, lentils, tofu, tempeh, squash, pumpkin seeds, hemp seeds, green peas, and soybean are great resources of protein-rich vegan foods.

Protein-rich vegan foods

Seitan

Seitan, also known as wheat gluten/ wheat protein/ just gluten, is a sticky insoluble gluten protein made from gluten. It is extracted by washing wheat flour dough till the time there is no starch left in it.

Seitan is actively used in Chinese, Japanese, Thai and Vietnamese cuisines. It is an excellent meat substitute, and being a great substitute, it is easily available in most grocery stores.

Nutrition value

Protein25g
Total Fat0.6g (Saturated-0.1g, Trans-0g, Polyunsaturated-0.3g, Monounsaturated-0.1g)
Sodium 13mg
Potassium 44mg
Carbohydrates 5.3g (Dietary-0.3g)
Vitamin A0.2% of the daily value
Vitamin C0.2% of the daily value
Calcium4.1% of the daily value
Iron10% of the daily value
Nutrition value per 100g

Seitan has insufficient amino acid lysine to meet our daily value, which makes it an incomplete protein. Therefore, usually, vegans and vegetarians have lysine-rich foods like quinoa, lentils, beans, etc.

Note- People with wheat and gluten intolerance should not consider it as an option.

Lentils

Lentils, well known for their lens shape that is sold with and without the outer husk. Lentils are common in Asian and North-African cuisines. The most common types of lentils are:-

  • Brown
  • Puy
  • Yellow and red
  • Beluga
  • Green

Benefits of Lentils

Each and every lentil has slightly different components and benefits.

  • Lentils support bowel movements and improve gut health.
  • Lentils help in improving heart diseases
  • Decreases the rate of tumor growth
  • Fights fatigue
  • It improves digestion

Nutrition Value

Protein9.02g
Total Fat0.38g
Sodium 238 mg, 16% of the DV
Potassium 369 mg, 8% of the DV
Carbohydrates 19.54 g
Vitamin B10.169 mg, 15% of the DV
Vitamin C1.5 mg, 2% of the DV
Calcium19 mg
Iron3.3 mg
Nutritional value per 100 g

Tofu

This meat substitute tofu is also known as bean curd. It is prepared by coagulating soy milk and then suppressing it until you do not get solid white blocks; it looks like cottage cheese.

Tofu is usually used in Indonesia, Japan, Korea, Vietnam, Singapore, and Philippines cuisines.

Benefits of tofu

  • It reduces the risk of heart diseases
  • Reduces the risk of cancer(breast, digestive system, and prostate)
  • May reduce the risk of diabetes
  • Tofu significantly reduces wrinkles and improves skin elasticity

Nutrients

Energy70Kcal
Carbohydrates1.5g
Fat3.5g
Protein8g
Calcium130mg
Iron1.10mg
Sodium4mg
Nutritional value per 100 g

Tempeh

Due to its chewy texture and distinct flavor, it is considered a great alternative to meat. There are many types of tempeh:-

  • Tempeh gembus
  • Tempeh semangit
  • Tempeh gódhóng
  • Tempeh murni
  • Tempeh menjes kacang
  • Tempe bongkrèk
  • Oat tempeh

Benefits of tempeh

  • It improves cholesterol level
  • Lowers an individual’s blood pressure
  • Improves insulin resistance
  • It protects your heart
  • Improves bone health

Process

Cleansed-> Boiled to facilitate hull removal-> Dehulled-> Soaked overnight-> Boiled for 30mins in soak water-> Drained and cooled-> Inoculated with Rhizopus oligosporus-> wrapped or packed-> Incubated for 48hours then finally fresh tempeh is ready.

Nutrients

Energy192Kcal
Carbohydrates7.64g
Fats10.80g
Protein20.29g
Vitamin B32.640mg, 18% of the DV
Vitamin B60.215mg, 17% of the DV
Calcium111mg, 11% of the DV
Magnesium81mg, 23% of the DV
Manganese1.3mg, 62% of the DV
Phosphorus266mg, 38% of the DV
Nutritional value per 100 g

Squash

Squash is a group of plants that are of different types. Botanically squash is a group of fruits, but they are used as vegetables while cooking. The majority of the squash are like fruits (bright colored) but taste mild or savory like vegetables.

Some of the squash are:-

  • Butternut
  • Pumpkin
  • Spaghetti squashes
  • Zucchini
  • Hubbard
  • Delicata

Squash helps in strengthening bones and enhances the body’s ability to process fats and carbohydrates.

Nutrients

Several fruits fall under this category. Hence, nutrients have been mentioned for pumpkin and Zucchini.

Energy26Kcal
Carbohydrates6.5g
Fats0.1g
Protein1g
Vitamin C9mg, 11% of the DV
Vitamin E0.44mg, 3% of the DV
Vitamin K1.1 μg, 1% of the DV
Calcium21mg, 2% of the DV
Iron0.8mg, 6% of the DV
Magnesium12mg, 3% of the DV
Potassium340mg, 7% of the DV
Pumpkin Nutritional value per 100 g
Calories15Kcal
Fats0.4g
Sodium3mg, 0% of the DV
Potassium264mg, 8% of the DV
Carbohydrates2.7g
Protein1.1g
Vitamin A22% of the DV
Vitamin C22% of the DV
Calcium1.4% of the DV
Iron2.1% of the DV
Zucchini Nutrition value per 100g

Pumpkin seeds

These tiny seeds are full of nutrients. Pumpkin’s every part has excellent benefits and nutrition value.

Benefits of Pumpkin seeds

  • Full of anti-oxidants
  • Helps in reducing some particular type of cancers
  • Enhances prostate and bladder health
  • Improves heart health
  • May help in lowering blood sugar level
  • High in fiber
  • Improves sperm quality
  • May help in improving sleep

Nutrition Value

Energy574Kcal
Carbohydrates14.71g
Fat49.05g
Protein29.84g
Vitamin C6.5mg, 8% of the DV
Vitamin E0.56mg, 4% of the DV
Vitamin K4.5 μg, 4% of the DV
Vitamin B34.43mg, 30% of the DV
Calcium52mg, 5% of the DV
Iron8.07mg, 62% of the DV
Magnesium550mg, 155% of the DV
Manganese4.49mg, 214% of the DV
Phosphorus1174mg, 168% of the DV
Sodium256mg, 17% of the DV
Zinc7.64mg, 80% of the DV
Nutritional value per 100 g

Hemp seeds

Hemp seeds are from the same species as cannabis but a different variety. It contains an almost negligible amount of THC.
Hemp seeds are a superfood as they are rich in healthy fats, proteins, and minerals.

Benefits of Hemp seeds

  • It may help in reducing heart problems
  • Hemp seeds and oil might aid the skin disorders
  • Excellent source of plant-based protein
  • May reduce the symptoms of PMS and menopause
  • It helps in improving digestion

Nutrition Value

Energy586Kcal
Carbohydrates4..67g
Fat48.75g
Protein31.56g
Vitamin B11.275mg, 111% of the DV
Vitamin C0.5mg, 1% of the DV
Vitamin E0.80mg, 5% of the DV
Copper1.600mg, 80% of the DV
Magnesium700mg, 197% of the DV
Manganese7.600mg, 362% of the DV
Phosphorus1650mg, 236% of the DV
Potassium1200mg, 26% of the DV
Zinc9.90mg, 104% of the DV
Nutritional value per 100 g

Green peas

Green peas are part of the legume family consisting of plants that produce pods with seeds. Beans, lentils, chickpeas, etc., are also part of the legume family.
Green peas, yellow, black-eyed, and purple peas also exist, but green peas are the most common out of all green peas.

Benefits of green peas

  • Manages blood sugar
  • Fibers present in peas may enhance the digestion
  • May save you from chronic diseases like (heart problems, cancer, and diabetes)

Nutrition Value

Energy81Kcal
Carbohydrates14.45g
Fat0.4g
Protein5.42g
Vitamin C40mg, 48% of the DV
Vitamin E0.13mg, 1% of the DV
Vitamin K24.8 μg, 24% of the DV
Calcium25mg, 3% of the DV
Iron1.47mg, 11% of the DV
Manganese0.14mg, 20% of the DV
Phosphorus108mg, 15% of the DV
Zinc1.24mg, 13% of the DV
Nutritional value per 100 g

Soybean

Soybean or Soya Bean is an excellent alternative to meat, part of the legumes family. It is native to South-East Asia but is consumed worldwide.

Types of Soyabean

  • Green Soyabean
  • Yellow Soyabean
  • Black Soyabean

Benefits of Soybean

  • Stimulates metabolism
  • It helps in preventing cancer
  • Improves heart health
  • Strengthen bones

Nutrition Value

Energy446Kcal
Carbohydrates30.16g
Fats19.94g
Protein36.49g
Vitamin B10.874 mg, 76% of the DV
Vitamin B60.377 mg, 29% of the DV
Vitamin C6mg, 7% of the DV
Vitamin E0.85mg, 6% of the DV
Vitamin K47 μg, 45% of the DV
Calcium277mg, 28% of the DV
Copper1.658mg, 83% of the DV
Iron15.6mg, 121% of the DV
Magnesium280mg, 79% of the DV
Manganese2.517mg, 120% of the DV
Phosphorus704mg, 101% of the DV
Potassium1797mg, 38% of the DV
Zinc4.89mg, 51% of the DV
Nutritional value per 100 g

Conclusions

These are the top 9 protein-rich vegan foods. Adding these to your routine can make it easier for you to meet the protein intake. 

Note: Consult a doctor before consuming any food if you are consuming it to aid any disease mentioned in the benefits of foods.