Top 10 Vegan Protein Sources for Vegans on a Budget
In this article we would like to share with you the top 10 vegan protein sources for vegans on a budget.
Contents
Lentils:
Lentels are versatile source of protein and are inexpensive. They can be used in soups, stews, salads, and many other dishes. They contain about 18 grams of protein per cup cooked.
Here are some vegan delicous and easy to make vegan lentil recipes:
- Rainbow Plants Life`s vegan lentil curry
- Vegan lentil stew recipe
- Vegan lentil meatballs recipe
Chickpeas:
Chickpeas, also known as garbanzo beans, are another versatile legume that can be used in many dishes, such as salads, hummus, and curries. They contain about 15 grams of protein per cup cooked.
Here are some vegan delicous and easy to make vegan chickpea recipes:
- Jalapeño hummus recipe
- Easy hummus recipe
- Alison Roman`s spiced chickpea stew
- Vegan chickpea curry
- Mediterranean chickpea salad recipe
- Vegan chickpea meatballs
- Spicy chickpea wrap
- Chickpea curry with coconut milk and potato
Tofu:
Tofu is the next protein source on our list of “Top 10 Vegan Protein Sources for Vegans on a Budget“.
It is made from soybeans and is a great source of protein, with about 10 grams per 100 grams. It is also very versatile and can be used in a variety of dishes, such as stir-fries, curries, and salads.
This soy product is one of the cheapest and most versatile proteins and can be used as a substitute for meat or dairy products. Tofu can be baked, steamed, fried, served cold or prepared as a puree and spread. You can add different spices or marinades to tofu and different dishes to improve the texture and increase the protein content.
Is tofu good for you?
Tofu is made from soybeans, which are a rich source of plant-based protein, and tofu itself is an excellent source of protein, providing about 10 grams per 100 grams of tofu.
Tofu is also low in calories and contains little to no saturated fat or cholesterol, making it a heart-healthy choice. Additionally, tofu is a good source of calcium, iron, and other nutrients that are important for bone health and overall well-being.
Some studies have suggested that consuming soy-based foods like tofu may also have additional health benefits, such as reducing the risk of certain types of cancer, improving heart health, and reducing inflammation in the body. However, more research is needed to fully understand these potential benefits.
Peanut Butter:
Peanut butter is an affordable source of protein that can be used as a spread or in cooking. It contains about 8 grams of protein per 2 tablespoons.
Peanut butter can be a healthy addition to your diet, but like most foods, it should be consumed in moderation as part of a balanced diet. Here are some potential health benefits of peanut butter:
- Good source of protein: Peanut butter is a good source of plant-based protein, which can help to promote muscle growth and repair.
- Rich in healthy fats: Peanut butter is high in monounsaturated and polyunsaturated fats, which can help to lower bad cholesterol levels and reduce the risk of heart disease.
- Contains fiber: Peanut butter is a good source of dietary fiber, which can help to promote digestive health and prevent constipation.
- Vitamins and minerals: Peanut butter contains various vitamins and minerals, including vitamin E, magnesium, and potassium.
Quinoa:
Quinoa is a complete protein, meaning it contains all nine essential amino acids. It can be used in salads, stir-fries, and as a replacement for rice. It contains about 8 grams of protein per cup cooked.
Oats:
Oats are a great source of protein and are very versatile. They can be used in oatmeal, smoothies, and baked goods. They contain about 6 grams of protein per cup cooked.
Here are some unbelivabley delicous chickpea recipe for you:
- Baked Oat Recipe
Black beans:
Black beans are a nutritious and affordable source of protein, with about 15 grams of protein per cup cooked. They can be used in salads, soups, and burritos.
Are Black beans healthy?
Yes, black beans are considered to be a very healthy food source. Here are some of the key nutritional benefits of black beans:
- High in protein: Black beans are an excellent source of plant-based protein, with around 8 grams of protein per half-cup serving.
- High in fiber: Black beans are also a great source of dietary fiber, with around 7 grams of fiber per half-cup serving. This can help to promote digestive health and may help to reduce the risk of certain chronic diseases such as heart disease and diabetes.
- Low in fat: Black beans are low in fat, particularly saturated fat, which can help to reduce the risk of heart disease and other health problems.
- Rich in vitamins and minerals: Black beans are a good source of several vitamins and minerals, including folate, iron, and magnesium.
- Versatile: Black beans have a mild flavor and can be used in a variety of dishes, including soups, stews, salads, and vegetarian burgers.
Edamame :
For 100 grams of edamame, there are 11 grams of protein.
Edamame is a young soybean found in a pod and they are by far one of my favorite veg snacks. It’s a great whole food for when you want something savory and satisfying.
Check out my blog or my vegan and vegetarian recipes.
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