Vegan protein sources that are not too high in fat?

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Elle_Coffee
Elle_Coffee Posts: 13
in Food and Nutrition
So I have a hard time finding solid protein sources as a vegan. I eat a lot of peanut butter but i know that's not the healthiest thing because it has much more fat than it does protein.

i'm not too fond of all those fake burger-type products because of the fillers in them. i want to start maybe trying to cook more with plain old organic tofu, but i dont have much experience with it so i dont know how to make it taste...well, not like tofu.

Help? =]

Replies

  • glendathurmond
    glendathurmond Posts: 18 Member
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    Hello, whole grains have protein, especially Quinoa, beans, lentils, legumes, nuts and seeds, Meat substitutes like Seitan and Veggie Burgers, (make your own veggie burgers in large batches and freeze them), Tempeh, Broccoli and other green vegetables have protein as well. I will be happy to share some recipes with you if you elide that you would like to do some cooking. With a vegan diet you really must be diligent to make sure you are getting enough protein. But you can do it.
    Good luck!
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
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    .
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
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    whole grains have protein, especially Quinoa, beans, lentils, legumes, nuts and seeds

    Where are the grains in that list?

    Greens (a lot of them), sprouts, sprouted grains, beans/lentils/legumes. You could also supplement with spirulina, or a plant based protein powder (a blend would be best)

    You'll either be high carb or high fat unfortunately....perhaps you can find a happy medium of fat and carbs with enough protein for your needs!
  • XxmeetmydedicationxX
    XxmeetmydedicationxX Posts: 21
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    Hello! I'm not vegan, but I might be able to help you out!

    For some protein sources that aren't high in fat, I would try beans, chickpeas & lentils.There's also the option of quinoa which I've recently tried and it's sooooo yummy!!

    As for tofu, I cook with it all the time & don't find it difficult at all. I find that it basically takes on the flavor of whatever seasonings or sauces you cook it in.

    And I don't know if you have this brand where you live, but I buy this brand of veggie burgers that are amazing where I live (I'm Canadian). They're called "Eating Right" Veggie burgers and the flavor is SO much better than any other "veggie" product that I've tried so far. Definitely give them a go if you can!

    Here's a couple ideas that I love:

    -I cook some brown rice in a pot. In a separate pan I brown some onions. I add the onions to the brown rice along with some black beans & taco seasoning. Then I let the mixture simmer on the stove until it starts to bubble and is ready. Then, I mix it with some fresh salsa, lay it on top of a bed of lettuce and grate some cheese over top! D-E-L-I-C-I-O-U-S!! :happy: It tastes like something you'd get from Chipotle (minus the chicken)

    -For tofu, I cook it in a pan with some soy sauce (I use the Bragg's soy sauce which gives it a smoked flavor). I also add Chef Woo spice to it as well as a dash of curry (trust me, it's amazing. Even my dad who HATES curry loves my tofu lol) I cook it until it's done on the bottom, flip it over & add my spices to the other side and cook that side until it's done on the bottom. I usually serve it with broccoli & quinoa to make a tofu stir fry!

    If I was a full-fledged vegan I'd probably have more ideas than these but that's all I have for now. Hope I could help!! :flowerforyou:
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    This gives a list of vegan protein sources and shows the g per 100 calories.

    http://www.myfitnesspal.com/topics/show/926789-protein-sources
  • mellowadam
    mellowadam Posts: 114 Member
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    I eat a lot of Ezekiel sprout grain bread. 10 grams protien for two slices. No sugar or preservatives.

    edited: its also got less than a gram of fat
  • toddis
    toddis Posts: 941 Member
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    This gives a list of vegan protein sources and shows the g per 100 calories.

    http://www.myfitnesspal.com/topics/show/926789-protein-sources

    Nice chart although I might be wary of consuming a significant amount of mushrooms on a daily basis.

    I know this guy isn't the paragon of science but ( http://www.drweil.com/drw/u/QAA400053/are-mushrooms-good-for-your-health.html )

    Gosh, cant find the legit source, darn memory. (http://www.ncbi.nlm.nih.gov/pubmed/572876 )
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    This gives a list of vegan protein sources and shows the g per 100 calories.

    http://www.myfitnesspal.com/topics/show/926789-protein-sources

    Nice chart although I might be wary of consuming a significant amount of mushrooms on a daily basis.

    I know this guy isn't the paragon of science but ( http://www.drweil.com/drw/u/QAA400053/are-mushrooms-good-for-your-health.html )

    Gosh, cant find the legit source, darn memory. (http://www.ncbi.nlm.nih.gov/pubmed/572876 )

    I would not recommend consuming a large portion of anything on a daily basis.
  • jaelus
    jaelus Posts: 11 Member
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    I am a long time vegan. I use http://vegasport.com/ products as a supplement when working out, but something like falafel with hummus, bulgur with beans, tofu, seitan, or tempeh are also great, lentils and other legumes, also veggies like broccoli. http://gentleworld.org/10-protein-packed-plants/
  • glendathurmond
    glendathurmond Posts: 18 Member
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    A cup of cooked amaranth has 9 grams of protein. I am not good with Amaranth yet, but am still experimenting with recipes. Would love any good ones anyone may have tried.
    One cup of cooked bulgur has 6 grams of protein. I love Tabouleh!
    One cup of cooked quinoa provides 9 grams of protein. There are so many good recipes out there.
  • FreedomSand
    FreedomSand Posts: 30 Member
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    Quinoa, farro, amaranth, spelt, the old old old grains, all have a protein content, it was the basis of diets for centuries and still is in some parts of the world.

    .

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