What Proteins Can A Vegan Eat?
Protein can be a difficult nutrient to find in abundance when meat is not an option. Vegetarians have the options of cheeses and eggs to add into their diets. While high in fat and cholesterol, occasional bites of cheese and eggs are an easy way to add protein. Fish as well, is an option for a vegetarian eater. It does not carry with it the health risks of eggs and cheese. Vegans have a different and more difficult struggle than this however. Vegans must find adequate sources of protein without the addition of any animal products whatsoever. That means that all of the above, eggs, cheese and fish, are out of the question. So, what does a vegan eat in order to supply his body with enough protein?
Beans
Beans are probably the best source of protein for vegetarians and vegans alike. Put garbanzo beans in your hummus or on your salad. Use black beans as the base for burritos. Use pinto beans or kidney beans in soups and chilies. Use a mix of beans for soup or bean salad. Soy beans are perhaps the most useful beans of all. Tofu and veggie burgers are easy to use forms of soy beans. Veggie burgers are often in the frozen section of the grocery store. Just heat and eat. Tofu can be used in chunks or in a soft form. It works well in stir fry, in sandwiches, in soups and by itself. Just add other vegetables and seasonings. Tempeh is an aged soybean product similar to a cheese. It, like tofu, does not have much flavor on its own. With some cooking and seasoning though, tempeh is a highly satisfying piece of food. It is denser than most other bean products.
Nuts
Nuts are a great source of protein for vegans. They are purely plant products and yet are full of many of the same nutrients found in meat and other animal products. Walnuts are especially great to add to a vegan diet because they contain a high amount of protein as well as omega 3 fatty acids. Pecans are wonderful in desserts. They add flavorful fat as well as good nutrition to snacks and after dinner treats. Almonds are also an option for dessert, but they really shine in salads. Almonds add a crunch and a depth of flavor that may not be normally present in vegan dishes. Most nuts are versatile enough to add nearly anywhere in your meal plan. They are higher in fat than beans, so use them more sparingly.
Vegans are limited to very few protein options. There are a few other plants that contribute to the protein allowances in a vegan diet, but they are few and far between. Because it is difficult to find protein sources that do not originally come from animals, a vegan must choose his diet carefully in order to stay well nourished. It is possible to maintain a healthy balance of nutrition on a vegan diet, it will just take some dedication and work.
