Chickpeas.
Red beans, black beans, broad beans, kidney beans, lima beans, aduki beans, mung beans etc
Chick peas, chick pea flour or chick pea meals like falafel, hummus, chana masala
Cooked soy beans, okara
Tofu
Tempeh
Miso, tamari (soy sauce)
Soy milk
Lentils (dhal): Green, red, black, brown etc
Split peas, black-eyed peas or other peas/legumes
Peanuts, peanut butter
Other spreads containg nuts/seeds like sunflower spread, hazelnut butter or almond spread
Almonds, cashew / pistachio / brazil / hazel/ pecan nuts etc
Sunflower seeds: roasted, raw or in food
Sesame seeds, in ie. goma sio or tahini
Pumpkin (squash/watermelon) seeds / kernels
Flax seeds, hemp seeds or other protein rich seeds
Red clover sprouts, cress sprouts, radish sprouts, mung/adzuki bean sprouts or other protein rich sprouts
Wheat bran, wheat germ, wholemeal wheat flour
Seitan / gluten
Seaweed: kelp, spirulina...
Wholemeal rye (ie. in bread)
Quinoa, amaranth, wild rice, hulled millet, oats or other protein rich grains
Brussel sprouts, spinach, brocolli or other nutrient rich green vegetables
Mock meats, veggie burgers etc
TVP
Protein supplements like protein bars, protein powder
Other
Chickpeas.
i love peanut butter, brocolli, soy milk, tofu,beans and nuts... i want to eat pb and j right now
Carrot!
I'm a chickpea addict.
"To reduce suffering means to reduce the amount of ignorance, the basic affliction with us." -Thich Nhat Hanh
Chickpeaholic
Out of curiosity I calculated my calorie and protein intake over a few days and my protein intake is pretty absurd. With my exercise load pretty high these days I've been shooting for 3,500-4,000 calories a day. The other day at 4,000 calories I consumed around 170grams of protein. So really I cut back on things like tofu and tempeh and am shooting for a higher carbohydrate based diet (about 65-70%). Even though excess plant protein doesn't have the negative consequences that animal protein has, it's still extremely unnecessary to consume that much protein. So I have really been eating many high protein foods lately.
So my favorite source of protein is whatever I'm eating at the moment. Probably grains.
I LOVE...
-Beans, especially chickpeas, lentils, and baked beans
-Soy products like tofu, veggie burgers, and other veggie "meats"
-Whole grains, especially sprouted grains and high fiber cereals...oh and vital wheat gluten fake "meats" too
I'm not crazy about but will consume:
-Nuts and seeds (too many make me feel ill)
Peace, love, and happiness.
I am missing the 'I get enough protein (10% of my calory intake) anyway without paying special attention to it ...' option
Apart from that, it would be 'Tofu / Soy products' for me....
Best regards,
Andy
I am totally and utterly addicted to spinach and broccoli. I eat it ALL the time (have it on toast, in smoothies, stir-frys you name it!)
Oh! And Soya milk, just bought my first package this weekend actually! It's really yummy when mixed in a bowl with fresh and dried fruit and mixed nuts
Why kill when you have the choice to avoid it?
"It's not that people suddenly start breeding like rabbits; it's just that people stopped dropping like flies" - population explosion
I love tofu too! I have discovered a whole range of seasoned tofus in France and I am enjoying them so much. I used to think that tofu was only worth eating if marinated, but I have come to love the taste of it quite plain. I'll eat it without heating it in salads, blend it up with chocolate to make a mousse, cook it in a sauce to serve with pasta, all good!
Live and let live
Oh, and I'm missing the 'fresh, ripe fruit' option.
Granted, they do not have *much* protein compared to some other vegan foods, but around that 10% mark of total calory intake that I try to aim for.
Best regards,
Andy
Too many nuts and seeds make me feel ill, also. But I like to consume all kinds, in small amounts. For example I will put walnut pieces from maybe 3 walnuts, into my oatmeal, along with a few pieces of fresh or frozen fruit, or rehydrated dried plums, or other rehydrated dried fruits. I can get much fresher tasting shelled walnuts on line, than I can get from supermarkets. I would like to try nut butter made from blanched hazelnuts (filberts) but I can't find these anywhere, and blanching them myself is very time consuming. After you blanch in hot water, you have to let them dry out, to the original dryness, otherwise it will be difficult or impossible to grind them into butter. Grinding to powder just doesn't improve the palatability of nuts, the way grinding to butter does.
The effect is not as bad with almond butter made from blanched almonds, and sesame tahini, either whole or hulled (I make my own with 3 parts hulled to 1 part unhulled). Oddly, I can eat much more blanched almonds in the form of almond butter, than I can in the form of whole almonds, or almond slivers, or whatever.
I am mildly allergic to cashews, and I get gastro-intestinal "distress" from them.
As I mentioned earlier, I like collards. And also chick peas. I like chik peas a lot. Also red lentils. Split peas, green or yellow. Home grown edamame. I've never bought frozen edamame that tastes anything like my home grown. It's like it's a different vegetable. I've heard that China, Taiwan, and Japan, send us in the US, the croppy edamame that they can't sell there. Home grown snap peas. Not sure how much protein they really have, though. I've never seen fresh edamama in any farm stand or farmers market, in the US.
Soil to soil.
I eat quite a variety of proteins, but my staple that I eat most often is tofu. Whether its baked, stir fried, scrambled; raw and marinated in a salad, etc, we eat tofu quite a bit in my house.
That being said, lentils, tempeh, and grains (esp. quinoa) are great, too.
tabbouleh-bouleh
Here's an article from vrg.org, showing protein levels in various plant sources as gm/100cal:
http://www.vrg.org/nutrition/protein.htm
Table 2: Protein Content of Selected Vegan Foods FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal) Tempeh 1 cup 41 9.3 Seitan 3 ounces 31 22.1 Soybeans, cooked 1 cup 29 9.6 Lentils, cooked 1 cup 18 7.8 Black beans, cooked 1 cup 15 6.7 Kidney beans, cooked 1 cup 13 6.4 Veggie burger 1 patty 13 13.0 Chickpeas, cooked 1 cup 12 4.2 Veggie baked beans 1 cup 12 5.0 Pinto beans, cooked 1 cup 12 5.7 Black-eyed peas, cooked 1 cup 11 6.2 Tofu, firm 4 ounces 11 11.7 Lima beans, cooked 1 cup 10 5.7 Quinoa, cooked 1 cup 9 3.5 Tofu, regular 4 ounces 9 10.6 Bagel 1 med.
(3 oz)9 3.9 Peas, cooked 1 cup 9 6.4 Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4 Peanut butter 2 Tbsp 8 4.3 Veggie dog 1 link 8 13.3 Spaghetti, cooked 1 cup 8 3.7 Almonds 1/4 cup 8 3.7 Soy milk, commercial, plain 1 cup 7 7.0 Soy yogurt, plain 6 ounces 6 4.0 Bulgur, cooked 1 cup 6 3.7 Sunflower seeds 1/4 cup 6 3.3 Whole wheat bread 2 slices 5 3.9 Cashews 1/4 cup 5 2.7 Almond butter 2 Tbsp 5 2.4 Brown rice, cooked 1 cup 5 2.1 Spinach, cooked 1 cup 5 13.0 Broccoli, cooked 1 cup 4 6.8 Potato 1 med.
(6 oz)4 2.7 Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.
The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).
I will not eat anything that walks, swims, flies, runs, skips, hops or crawls.
From http://eatdrinkbetter.com/2012/05/04...t-for-protein/
The following table shows how insanely easy it is to meet protein needs with vegan foods:
FOOD AMOUNT PROTEIN (gm) PROTEIN(gm/100 cal) Tempeh 1 cup 41 9.3 Seitan 3 ounces 31 22.1 Soybeans, cooked 1 cup 29 9.6 Lentils, cooked 1 cup 18 7.8 Black beans, cooked 1 cup 15 6.7 Kidney beans, cooked 1 cup 13 6.4 Veggie burger 1 patty 13 13.0 Chickpeas, cooked 1 cup 12 4.2 Veggie baked beans 1 cup 12 5.0 Pinto beans, cooked 1 cup 12 5.7 Black-eyed peas, cooked 1 cup 11 6.2 Tofu, firm 4 ounces 11 11.7 Lima beans, cooked 1 cup 10 5.7 Quinoa, cooked 1 cup 9 3.5 Tofu, regular 4 ounces 9 10.6 Bagel 1 med.
(3 oz)9 3.9 Peas, cooked 1 cup 9 6.4 Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4 Peanut butter 2 Tbsp 8 4.3 Veggie dog 1 link 8 13.3 Spaghetti, cooked 1 cup 8 3.7 Almonds 1/4 cup 8 3.7 Soy milk, commercial, plain 1 cup 7 7.0 Soy yogurt, plain 6 ounces 6 4.0 Bulgur, cooked 1 cup 6 3.7 Sunflower seeds 1/4 cup 6 3.3 Whole wheat bread 2 slices 5 3.9 Cashews 1/4 cup 5 2.7 Almond butter 2 Tbsp 5 2.4 Brown rice, cooked 1 cup 5 2.1 Spinach, cooked 1 cup 5 13.0 Broccoli, cooked 1 cup 4 6.8 Potato 1 med.
(6 oz)4 2.7 Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers’ information.
I will not eat anything that walks, swims, flies, runs, skips, hops or crawls.
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