Protein

[givepeasachance]

What are v*gan sources of protein? Want to make sure I'm getting enough. Been feeling a bit tired

[Rachel]

Hi givepeasachance
There are lots of protein sources for both veggies and vegans to choose from, including both processed and natural foods. Here are some pointers!

Veggie only: eggs, dairy foods such as milk, veggie cheeses and yoghurts, and Quorn products
Veggie and vegan: pulses (including foods made from soya), nuts and seeds, cereals and products made from cereal (eg bread and pasta).

Different foods contain varying amounts of the amino acids we need, so for the healthiest diet, include a mixture of as many of these types of foods as you can. Variety is the spice of life, after all.

For more detailed vegan protein advice, visit Further detail - Protein - The Vegan Society

Remember though, we don't need loads of protein to be healthy. Current advice is 2-3 portions a day, which could be soya milk on breakfast cereal, beans on toast, lentils in your curry... it really isn't too difficult to get in those 2-3 portions. Most of eat much more protein than we need.

Hope this helps
Rachel - Cook Veg

[givepeasachance]

Thanks!!
Hadn't thought about nuts or cereals. Will make some egg-free walnut bread. Think I might actully be getting quite a lot already then. Phew.
Peace and Peas
x

[givepeasachance]

I've been doing loads of research since last week and found this Protein in the Vegan Diet -- The Vegetarian Resource Group which gives lots of amounts of protein for vegan foods. I think I've got the hang of it now! It's actually really easy. I worked out yesterday's food after I'd eaten it, and I'd had 55 without even trying

[juker]

I like to try and add beans or pulses to a lot of meals, which could work without but work just as well with - e.g. putting them in soups, stews, curry, chilli, pasta

Also beans on toast - got to be one of the easiest and quickest meals ever invented!

[givepeasachance]

Thanks juker! I've been eating a lot of pulses recently, and I have to say, they're really growing on me. Especially canned ones, as they're so convenient. I did an upside-down beans on toast recently. Baked beans in a baking dish, topped with slices of bread soaked in soya milk, then baked it until crispy on top. Somewhere between beans on toast and bread-and-butter pudding (two of my favourite things).
Peace and peas x

[Corey]

I'll bother you only for a single issue. Actually, Protein in the Vegan Diet -- The Vegetarian Resource Group is not working properly from here!
Can you see the problem?

[givepeasachance]

Hi Corey. The home page is The Vegetarian Resource Group (VRG) - can you get there? If so, click on 'vegetarian nutrition'. Protein in the vegan diet is about half way down the bulleted list.
Peace and Peas x

[Pipsqueak]

It's actually pretty hard to get insufficient protein on a veggie diet, so long as you're not on a low calorie diet anyway. It's also popular misconception that we need oodles of protein everyday to thrive, when in fact we only need about one ounce.. and that is readily provided from everyday vegetarian staples such as grains, pulses and nuts.

To show you how easy it is for a veggie to get protein just one serving of beans on toast will max out your daily requirement.

BUT if you are concerned, then look to including in your daily diet soya beans (also known as Edamame) and soya bean products like soy milk, tofu and TVP (also ready made soya burgers etc.) as well as Hemp (available as shelled 'hearts') and Quinoa (use in place of rice or other grains) all of which represent fully vegetarian/vegan sources of complete protein.

Body builders will be able to find both soya and hemp protein powders from health food suppliers (check online if local stockists do not supply).

[usheer]

I am totally agree with my friend statement of "I like to try and add beans or pulses to a lot of meals, which could work without but work just as well with - e.g. putting them in soups, stews, curry, chilli, pasta"