People have been switching more and more to a vegan lifestyle for better health and sustenance. A person following a vegan diet must plan to ensure they get enough protein, calcium, iron, and vitamin B-12 that one gets while on an omnivorous diet.
Lentils
These tiny versatile legumes are packed with protein and fibre. Red or green lentils contain plenty of key nutrients, including a good amount of antioxidants, iron and potassium. Half cup cooked lentils contain 8.84 g of protein. We can include them in our diet in the form of soups, stews, sides or salads.
Chickpeas
Chickpeas are one of the high protein sources containing around 7.25 g per ½ cup. It can be prepared in many ways, be it as a salad or a dish with your chapati or bhature. You can also use these to make the most loved spread hummus to have along with sandwiches or nachos. They are excellent sources of complex carbs, fibre, iron, folate, phosphorus, potassium and manganese.
Tofu
Tofu is made of soya milk by pressing the curds into solid slabs, a process similar to cheesemaking. It has a lightly sweet and nutty flavour but blends well with any flavour of your choice. The protein content for tofu varies with how the soy is prepared like firm tofu (10 g of protein per ½ cup), edamame beans (8.5 g of protein per ½ cup) & tempeh (15 g of protein per ½ cup).
It can be a good substitute for meat in some of the favourite dishes.
Chia Seeds
Chia seeds are rich in fibre and heart-healthy Omega-3 fatty acids while being low in calories. These are a complete source of protein with 2 g of protein per tablespoon. Chia seeds also have a good amount of iron, calcium, selenium and magnesium. It is a nice addition to your smoothies to baked goods and chia puddings.
Spirulina
It is a blue-green alga that has an abundance of nutritional benefits like the richness in protein, iron & copper. It is available in powder form and can be added to water, smoothies, or fruit juice.