Vegan Protein


Here's a quick run-down of foods that are high in protein.
Lentils – green, brown and split red, split peas, chickpeas, butter beans, kidney beans, soya beans,
baked beans, broad beans.
These can be used in soups, stews, casseroles, salads, curry or risotto or as side vegetables.
The tinned varieties are already cooked and can help save time.
Pulses are extremely versatile and are a great alternative to meat in all your favourite recipes

Grains, rice and cereals

Wheat (whole, cracked, bulgar, flakes, bran, germ, semolina, couscous), amaranth, buckwheat, barley, maize, sweetcorn, popcorn, polenta, millet, oats, rye, quinoa, all rice.

Nuts and seeds
Almonds, brazil nuts, cashew nuts, coconuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, sweet chestnuts, walnuts

Seeds: poppy, pumpkin, sesame, sunflower, linseeds (flax seeds)
Sprinkle them onto salads, stir fries and curries, and add to soya yoghurt or breakfast
cereals. Nut loaves and nut cutlets usually contain a variety of nuts and/or seeds.
You can use nut butters and spreads, such as peanut butter, hummus and tahini in sandwiches and on toast.

Soya products and mycoproteins
Miso, soya, tempeh, textured vegetable protein (TVP), tofu, seitan and mycoproteins.

If you want to be absolutely certain that you are getting enough protein, you should eat food combinations which form a complete protein, such as:

Legumes + seeds
Legumes + nuts
Legumes + grains

Chances are you already eat complete proteins without even trying. Here are some tasty and healthy complete protein combinations:

Beans on toast
Corn and beans
Hummus and pita bread
Nut butter on whole grain bread
Pasta with beans
Rice and beans, peas, or lentils
Split pea soup with whole grain or seeded crackers or bread
Tortillas with refried beans
Veggie burgers on bread

Note that these combinations don't necessarily have to be eaten at the same time; you can eat one several hours after the other and still benefit from the complete protein.

The old Recommended Daily Amounts (RDAs) have now been replaced by the term Reference Nutrient Intake (RNI). The RNI is the amount of nutrient which is enough for at least 97% of the population.

Please use your common sense when applying any of the nutritional information contained within the pages of heathen vegan – they are for guidance only and should in no way take the place of professional help.