As plant-based diets become more popular, and veganism is on a rapid ascent, proper nutritional values must be consumed. Sources of vegan protein are surprisingly varied and there are enough choices to keep the menu appealing and healthy.

We have compiled a definitive list for sources of vegan protein, which are all readily available locally, are versatile ingredients (lentil bolognaise, anyone?), cost-effective and lessen your impact on the environment. With the right combination and amounts of legumes (peas, beans, lentils), vegetables, fruits, whole grains and tubers (carrots, beets, potatoes, yams), your protein intake will be more than sufficient.

 

Note: The Recommended Dietary Allowance (RDA) for protein is 0.8g per kilogram of body weight. 

 

Quinoa

Whole grain, seed from a plant related to spinach, complete protein containing essential amino acids, source of iron, vitamin B6, magnesium, potassium and fibre; ½ cup = 14g protein 

 

Tofu

Bean curd made from soya, contains all 9 amino acids, calcium, iron, magnesium, vitamin B1; ½ cup = 10g protein

 

Tempeh

This popular Indonesian and Malaysian staple is made from fermented whole soybeans and is a good meat replacement due to its texture and protein content. Also contains calcium, iron and balances healthy gut bacteria; 100g = 19.9g 

 

Oats

Gluten-free whole grain, complex carbohydrate (slow release), excellent source of fibre, contains manganese, phosphorous, vitamin B1, copper, zinc and iron; ½ cup cooked oats = 5g protein 

 

Black, red & brown rice

To complement a plant-based diet, brown / red / black rice is recommended as opposed to white. They all contain beneficial nutrients and antioxidants with black rice having anthocyanin – a unique flavonoid with many health benefits. Protein content per 1/3 cup servings:

• Black rice = 6g
• Red rice = 4g
• Brown rice = 5g

 

Vegetables

Packed with vitamins, minerals, fibre, amino acids and antioxidants; these vegetables should be part of your daily 5 (minimal) servings. Protein content per 100g servings:

• Spinach = 2.9g
• Broccoli = 2.8g
• Asparagus = 2.2g
• Brussels sprouts = 3.4g
• Cauliflower = 2g
• Chinese cabbage = 1.5g
• Kale = 4.2g
• Peas = 6.3g
• Corn = 2.1g

 

Pulses

An edible seed that grows in a pod, pulses are the ideal vegan low-fat protein source high in fibre, vitamins and minerals. They are also very affordable and an incredible adaptable ingredient. Protein content per 100g servings:

• Chickpeas = 8.4g
• Red lentils = 7.6g

 

Nuts & Seeds

Nuts and seeds can be eaten as a snack, added to salads, cereal and pasta dishes, and are the base for vegan cheese, desserts and sauces. Rich in fibre, Omega 3 fatty acids, vitamins and minerals, be sure to add these nuts and seeds to enhance protein levels. Protein content for seeds per tablespoon, nuts per ¼ cup:

• Almonds = 8g
• Cashews = 7g
• Pine nuts = 4g
• Walnuts = 5g
• Chia seeds = 2g
• Hemp seeds = 5.5g
• Sunflower seeds = 1.7g
• Pumpkin seeds = 3g
• Flax seeds = 1.3g