Vegan protein source #1: Tempeh
Tempeh, a fermented soybean cake that comes in a brick-like form, has been eaten in Asia for centuries. “More and more people are becoming interested in fermented foods and seeing them in a positive light as we become aware of gut microbiota and the importance these microorganisms can have on health,” says Melina. Slices of tempeh can be marinated and cooked in a variety of ways. Without much taste of its own, tempeh will inherit the flavors of the marinades, spices, and seasonings you add. Melina uses seasoned tempeh right from the package and prepares according to directions. “That’s the easiest,” she says. But you can also try it crumbled into marinara sauce or chili for a vegan protein burst. With 15 grams of protein in just 3 ounces, tempeh packs a serious protein punch for the vegan diet and can clear up your acne with its probiotics. It’s also rich in fiber and a good source of zinc, riboflavin, copper, and phosphorus. Learn more about the benefits of a vegan diet and how to avoid any pitfalls.
Vegan protein source #9: Quinoa
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Though touted as a “high protein grain,” quinoa is actually a seed. Included on the list of complete proteins that aren’t meat, quinoa is typically used as a replacement for rice, which has only half as much protein. Naturally gluten-free, it’s perfect in salads, sides, and more delicious vegan dishes. Try quinoa-stuffed bell peppers as a tasty dinner entrée, or experiment with other creative quinoa recipes. Quinoa also works well in baked goods.