Vegan protein sources

 Here are some excellent vegan protein sources that are rich in nutrients and can be included in various meals:

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1. Lentils

Protein Content: 18 grams per cup (cooked).

Uses: Add to soups, stews, salads, or make lentil burgers or lentil curry.

2. Chickpeas (Garbanzo Beans)

Protein Content: 15 grams per cup (cooked).

Uses: Use in hummus, salads, curries, or roast them for a crunchy snack.

3. Tofu

Protein Content: 10 grams per 1/2 cup.

Uses: Stir-fries, scrambles, smoothies, or grilled. Tofu can be used as a meat substitute in various dishes.

4. Tempeh

Protein Content: 21 grams per 1/2 cup.

Uses: Stir-fries, sandwiches, wraps, or grilled. Tempeh has a firmer texture than tofu and a nutty flavor.

5. Seitan

Protein Content: 25 grams per 3 ounces.

Uses: Often referred to as "wheat meat," it's great in stir-fries, sandwiches, or as a meat substitute in many dishes.

6. Quinoa

Protein Content: 8 grams per cup (cooked).

Uses: Use as a base for salads, bowls, or as a side dish. It’s a complete protein, containing all nine essential amino acids.

7. Edamame (Young Soybeans)

Protein Content: 17 grams per cup (cooked).

Uses: Eat as a snack, toss into salads, or use in stir-fries.

8. Black Beans

Protein Content: 15 grams per cup (cooked).

Uses: Add to salads, soups, tacos, or make into black bean burgers.

9. Peas

Protein Content: 9 grams per cup (cooked).

Uses: Add to soups, stews, casseroles, or make pea protein powder.

10. Hemp Seeds

Protein Content: 10 grams per 3 tablespoons.

Uses: Add to smoothies, salads, oatmeal, or sprinkle on top of dishes for an extra protein boost.

11. Chia Seeds

Protein Content: 5 grams per 2 tablespoons.

Uses: Add to smoothies, yogurt (vegan), or make chia pudding.

12. Almonds

Protein Content: 6 grams per ounce (23 almonds).

Uses: Snack on them, add to salads, or use almond butter in smoothies or sandwiches.

13. Pumpkin Seeds

Protein Content: 7 grams per ounce.

Uses: Eat as a snack, sprinkle on salads, or add to granola.

14. Nutritional Yeast

Protein Content: 8 grams per 2 tablespoons.

Uses: Sprinkle on popcorn, pasta, or use as a cheesy flavor in sauces and soups.

15. Spirulina

Protein Content: 4 grams per 1 tablespoon.

Uses: Add to smoothies, shakes, or sprinkle on salads. It’s a blue-green algae that is also rich in vitamins and minerals.

16. Peanut Butter

Protein Content: 8 grams per 2 tablespoons.

Uses: Spread on toast, mix into smoothies, or enjoy with apple slices.

17. Green Beans

Protein Content: 2 grams per 1/2 cup (cooked).

Uses: Add to salads, stir-fries, or serve as a side dish.

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Incorporating a variety of these vegan protein sources into your diet ensures you get a complete range of amino acids and a good balance of nutrients.