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6 complete protein sources for vegans

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how do you get enough protein as a vegan?

that is the number one question asked by non-vegans and in all honesty, it’s fair to point meat and food from animal sources are the only complete sources of protein.
so how is a non-meat-eater can get enough protein?
that is what we’re going to look at in this article 🙂
Embroidered Apron

what is a complete protein?

say amino acids are the building blocks of protein and there are 20 different types 9 of these proteins are not found in the human body they are known as essential amino acids we need to eat them because our bodies can’t naturally produce them so, in order for a protein to be complete, it must contain all nine of these essential amino acids in roughly equal amounts. this complete composition of amino acids is only found in meat and animal products. but’s meat the best protein option for your body because of this composition or the answer to that is?

heck no humans do not need every essential amino acid in every bit of food in every meal they eat, we only need a sufficient amount of each amino acid every day and most dietitians agree, that can easily be achieved through plant-based sources here is a list of six of the highest sources of meat-free protein and how you can enjoy that in.

1-Quinoa

Quinoa

contains 8 grams of protein per one-cup serving. quinoa is so healthy that NASA said they hope to grow on interplanetary space flights. that’s quite an endorsement even though it looks like couscous it is very different, and way more nutritious as well as the high protein content is also full of fiber iron magnesium, and manganese. to include quinoa in your diet is very easy because it’s versatile it’s an excellent substitute for rice.

N.B: you can also use it to make muffins cookies and breakfast casseroles.

2-Buckwheat

buckwheat

Buckwheat contains six grams of protein per one cup serving.

funny fact about Buckwheat  even though it contains the word wheat is in our type of wheat is a relative of the new Bob see ya do with that what you will, in Japan it is you to make funky noodles called silver, in most other cultures though it is grinded ,and used as flour great base for gluten-free pancakes by the way

another way it is eaten is by clicking the kernels to small growths similar to oatmeal regardless of how its consumed though buckwheat is crazy healthy.

there are numerous studies suggests they improve circulation ower blood cholesterol and control blood glucose levels.

3-Soy

Soy

soy contains 10 grams of protein per half cup serving. while beans are generally considered to not have the best protein levels so is the exception as it has a high variety of amino acids but you must be careful by the type it is, tempeh and natto are made by fermenting the beans which dilutes the protein tofu however doesn’t go through this process and so it is the best option in terms of protein.

things to remember the harder the tofu the higher the protein content.

read more:Tofu fish & chips

4-Rice and Beans

rice and beans

contain 6 grams of protein per one cup serving. this is one of the simplest and cheapest protein high vegan meals you can have.

most beans are low in the amino acid methionine and high in lysine and rice is the complete opposite low in lysine and high in methionine so put them together and Wow protein levels looking good.

5-Ezekiel bread

Ezekiel-bread

contains 8 grams of protein per one cup serving. and take wheat barley beans lentils millet and Spell put them in one vessel and make them into bread for yourself that is a fragment from Ezekiel 4:9.

in the Hebrew Bible started as trying to help a besieged Jerusalem make bread contains many essential amino acids. when it is made from sprouted grains it also has a significantly high fiber a vitamin content and it is more digestible.

6-seitan

seitan

contains 21 grams of protein per 1/3 cup serving. seitan is not recommended for celiac sufferers and the gluten intolerant however if you can have it.
this week gluten is a great source of protein it was first created more than a thousand years ago as a meat substitute for Chinese Buddhist monks.
seitan is made by mixing gluten the protein in wheat with herbes and spices hydrating.
it with water and simmering it in soy sauce rich broth.

Roast parsnip & sweet potato soup

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Roasted parsnips, sweet potatoes, garlic & shallots

Roast parsnip & sweet potato soup

Roasted parsnips, sweet potatoes, garlic & shallots

Roasted parsnips, sweet potatoes, garlic & shallots

Roast parsnip & sweet potato soup

Roasted parsnips, sweet potatoes, garlic & shallots
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Soup
Cuisine American
Servings 2

Ingredients
  

  • 1 large parsnip
  • 1 large sweet potato
  • 2 shallots
  • 2 cloves garlic
  • 750 ml veg stock
  • 1 tsp ground cumin
  • 1 tsp ground ginger
  • 2 tsp dried thyme

Instructions
 

  • Peel all veggies
  • place in roasting tin
  • drizzle with oil, salt & pepper
  • and rub together to ensure all coated
  • roast for 30-40 minutes
  • tip into saucepan
  • turn on medium heat and add herbs & spices
  • add vegetable stock, leave to simmer for 15mins
  • use hand blender to preferred consistency

Notes

follow on Instagram:
no_blood_no.tears
Keyword Cauliflower soup, Roast parsnip, sweet potato soup, vegan soup

Tofu, mushroom & leek risotto

Tofu fish & chips

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Tofu fish & chips

Why not use tofu as a fish substitute it’s still tasty but better for you and the planet 🌏🌟

Tofu fish & chips

Rachel ParkRachel Park
Why not use tofu as a fish substitute it's still tasty but better for you and the planet 🌏🌟
Prep Time 30 mins
Cook Time 1 hr
Total Time 1 hr 30 mins
Course Appetizer
Cuisine American
Servings 2

Ingredients
  

  • Tofu
  • Panko breadcrumbs
  • Seabrooks fish and chip flavour crisps
  • 1 lemon
  • Coriander Plant milk
  • Cornstarch
  • Orgran egg replacer (as a sort of batter)
  • Potato (to make fries)
  • free from mayo Garlic (for the garlic sauce)

Instructions
 

  • slice your tofu into any shape or size you like.. I did squares
  • make a milky sauce using plant milk cornstarch, squeeze in a lemon and sprinkle coriander... You can make as much or little as you like this sauce will be what the tofu can marinate in for how ever many ours you like (the longer the better)
  • soak your tofu pieces in the milky mixture then once marinated place on an oven tray (see picture attached).. Oven bake for 30 minutes. Turn now and then
  • chop potato's or choose fries and get them cooking too
  • once the tofu has oven baked you can use Orgran egg replacer mixed with cold water in a bowl to make a batter... Let the tofu cool and then place each side in the batter mixture and straight after roll in panko and the fish and chip crisps (crushed crisps) ready to be shallow fried in a pan on the stove... You can use oil but I didn't and it still worked
  • whilst the tofu is shallow frying in a pan you can make a vegan garlic mayo or use shop bought.. I put in a ramikin and added coriander to it
  • serve all together on a plate

Notes

follow Rachel on instagram:
rachel_park_weightlossjourney
Keyword tofu recipe, vegan fish

read more:

corned beef pie for vegans

Spinach Green smoothiebowl

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Green smoothiebowl

Spinach Green smoothiebowl

Spinach, lamb’s lettuce, banana, lemon, ginger, barley grass powder, water, linseed, psyllium husks, oat flakes and, as a topping, homemade granola from my neighbors.

Green smoothiebowl

Green smoothiebowl

lebens_mittel
Prep Time 10 mins
Course Breakfast
Cuisine American
Servings 1

Ingredients
  

  • Spinach
  • lamb's lettuce
  • banana
  • lemon
  • ginger
  • barley grass powder
  • water
  • linseed
  • psyllium husks
  • oat flakes
Keyword green breakfast, vegan

Chick’n & thyme lasagna

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chick'n

Fry off one onion, until soft, add mushrooms & mock chick’n, fry for a few minutes… stir in yoghurt, thyme, nutritional yeast, salt & pepper. Then in a small oven-proof dish add a layer of lasagna sheets, then a layer of sauce etc to top of the dish, add a final layer of lasagna sheets, spread over a thin layer of yoghurt & sprinkle with nutritional yeast. Pop in the oven for about 30 mins

chick'n

Chick’n & thyme lasagna

Kirstin ForsytheKirstin Forsythe
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Appetizer
Cuisine American
Servings 2

Ingredients
  

  • Onion
  • mushrooms
  • mock chick’n
  • vegan yoghurt
  • thyme
  • garlic powder
  • nutritional yeast
  • salt & pepper
  • lasagna sheets

Instructions
 

  • Fry off one onion
  • until soft
  • add mushrooms & mock chick’n
  • fry for a few minutes...
  • stir in yoghurt
  • thyme
  • nutritional yeast
  • salt & pepper.
  • Then in a small oven proof dish add layer of lasagna sheets
  • then layer of sauce etc to top of dish
  • add final layer of lasagna sheets
  • spread over thin layer of yoghurt & sprinkle with nutritional yeast
  • Pop in oven for about 30 mins

Notes

follow on instagram:

no_blood_no.tears

 
 
 
Keyword chick'n, Onion

Cauliflower soup with spiced cranberry

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soup

Cauliflower soup with spiced cranberry

soup

Cauliflower soup with spiced cranberry

Rachel ParkRachel Park
Winter warmer dish
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Appetizer
Cuisine American
Servings 4

Ingredients
  

  • Cauliflower
  • Leeks
  • Potatoes
  • Black pepper
  • Stock cube Water

Instructions
 

  • Boil your cauliflower leeks and potatoes...
  • Add a stock cube and some black pepper
  • Wait for it all to soften then blitz with a blender
  • Spon in your favourite ketchup
  • I used spiced cranberry ketchup

Notes

follow on Instagram:
@rachel_park_weightlossjourney
Keyword Cauliflower soup, vegan soup

 

Tofu, mushroom & leek risotto

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tofu

Tofu, mushroom and leek risotto

Summary

Block of tofu – cubed & dry fried… with one onion, two leeks, mushrooms, garlic & grated ginger.. then added mushroom ketchup. ½ cup spelt , 1 cup paella rice & ½ cup quinoa… stirred well, then added tin of coconut milk & 400ml veg stock + salt & pepper … simmer until grains start to soften & then add mix of peas, edamame beans & bread beans (or veg of choice!) , cook for another 5 minutes or until most of liquid had been absorbed and grains are soft

tofu

Tofu, mushroom & leek risotto

Kirstin ForsytheKirstin Forsythe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Appetizer
Cuisine American
Servings 3

Ingredients
  

  • 1 block Tofu
  • 1 onion
  • mushrooms
  • 2 leeks
  • 2 cloves garlic
  • thumb of ginger grated
  • mushroom ketchup
  • ½ cup spelt
  • 1 cup paella rice
  • ½ cup quinoa
  • Tin coconut milk
  • 400 ml veg stock
  • salt & pepper
  • peas
  • edamame beans
  • broad beans

Instructions
 

  • Block of tofu cubes
  • dry fried
  • add onion
  • add leeks
  • add mushrooms
  • add garlic, grated ginger
  • fry until softened
  • add mushroom ketchup
  • add ½ cup spelt, 1 cup paella rice, ½ cup quinoa
  • stir well
  • add tin of coconut milk , 400ml veg stock + salt & pepper
  • simmer for 15 minutes until grains start to start french
  • add mix of peas, edamame beans & bread beans
  • simmer for further 5 mins until grains are soft and liquid absorbed

Notes

follow on Instagram:

no_blood_no.tears

 
 
 
 
Keyword recipes, tofu recipe, vegan

corned beef pie for vegans

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corned beef pie for vegans

I veganized a classic

Vegan 'corned beef pie'

Rachel ParkRachel Park
I veganized a classic
5 from 1 vote
Prep Time 30 mins
Cook Time 30 mins
Total Time 1 hr
Course Appetizer
Cuisine American
Servings 6

Ingredients
  

  • Potatoes Meatfree mince (meatless farm Co)
  • Shortcrust pastry Butter

Instructions
 

  • Boil potatoes for 30 minutes (nice and soft then mash)
  • Meatless mince in an oven tray, pour over a small cup of water and crumble over a stock cube
  • Put meatless mince in oven for 30 minutes
  • Take out mince and add bit by bit to the potatoes... Mashing and mixing (add butter if you wish)
  • Take a clean oven tray and lay out the base of shortcrust pastry (either homemade or ready rolled)
  • Spoon the mince and potato mixture onto the base (nice and thick) 7. Add the pastry lid then pop in oven for 30 mins or until golden brown

Notes

Click to Follow on instagram 
Keyword corned beef pie, vegan

Addition images:

 

corned beef pie

Brussel sprout Stir fry

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Delicious Brussel sprout Stir fry

    • Sprouts
    • Noodles (any kind)
    • Green beans
    • Red cabbage
    • Mushrooms
    • Soy sauce
    • Curry sauce (any of your choice)
    • I do not use oil but you could if you wanted too

Brussel sprout Stir fry

Rachel ParkRachel Park
how to make delicious Brussel sprout Stir fry
5 from 1 vote
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Appetizer
Cuisine Chinese
Servings 2
Calories 350 kcal

Ingredients
  

  • Sprouts
  • Noodles (any kind)
  • Green beans
  • Red cabbage
  • Mushrooms
  • Soy sauce
  • Curry sauce (any of your choice)
  • I do not use oil but you could if you wanted too

Instructions
 

  • Boil your sprouts in water for approx 50 minutes (nice and soft)
  • Boil your noodles in water but not too much... Add splashes of soy sauce to the noodles
  • Take a non stick pan and cook your chopped green beans, sliced mushroom and shredded red cabbage... Again add a few splashes of soy sauce (when the sprouts are done use some of the sprout water and drizzle over the pan of veggies)
  • When your veg is almost cooked through add your soy sauce soaked noodles to the veg and mix well with some curry sauce
  • Lastly add your soft sprouts and serve

Notes

follow on Intagram  @rachel_park_weightlossjourney
Keyword chinese

 

Latest posts

corned beef pie for vegans

Green smoothiebowl

Spinach Green smoothiebowl

Brussel sprout Stir fry

chick'n

Chick’n & thyme lasagna

Tofu fish & chips

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