HOW DO VEGANS GET PROTEIN? | top vegan protein sources | part 1
I think the most common question that vegansget is: "Where do you get your protein from?"
This may come as a surprise, but there areactually so many sources of plant-based protein.
So many, in fact, that I can't talk aboutthem all in just one video, so stay tuned
for further parts to this series.
And if you like this video, please hit the"thumbs up" button and don't forget to subscribe
so you'll know when the next part of thisvideo is released.
And before we talk about the actual sourcesof protein, I want to mention two things.
One, I have a series on my blog called "MyVegan Pantry Essentials" And in there, I talk
about the foods I'm going to mention todayin a little more detail.
So, if you want some more information, headover there.
And I'll put the link to that below.
And, two, the amount of protein you need eachday.
That amount will vary based on your age, yourgender, your physical fitness goals, your
activity level, and other factors.
There's a misconception that we need a tonof protein in order to be healthy, but the
Recommended Dietary Allowance for proteineach day is actually quite low.
It's 0.8 grams of protein per kilogram ofbody weight.
So, for me, personally, that's less than 45grams of protein, so it's actually really
easy to meet on a plant-based diet.
So calculate your protein needs to see whatyou should be eating.
The first food on my vegan protein list islentils.
Lentils are a superfood and for good reason.
These little itty bitty guys are packed withprotein, as well as fiber, iron, folate, magnesium
and antioxidants.
In one cup of lentils, you'll get 18 gramsof protein.
So, if I were to have a half a cup of lentilswith lunch, for instance in a salad, and a
half a cup of lentils with dinner, maybe ina pasta, I would get over 40% of my protein
needs just from lentils.
And today we have four varieties of lentils:red lentils, French green lentils, Black beluga
lentils, and brown lentils.
Red lentils, as you may have guessed, arered, but they actually turn yellow when they're
cooked.
And when you cook them, they get soft andmushy so they're perfect in creamy dishes
like Indian dals and curries.
French green lentils tend to hold their shapea little more so they're great in salads or
grain bowls or in soups.
Black beluga lentils are a little bit of adelicacy in my opinion.
They're a little more expensive and they standout on their own, so they're great in side
dishes.
And my personal favorite way to cook themis with some caramelized onions and mushrooms.
Finally, we have some cooked brown lentils.
These are pre-cooked, pre-packaged lentilsfrom Trader Joe's.
And I add these to Buddha bowls, salads, pitapockets, whatever, and it's a quick, easy
way to get protein.
And if you look at the back label of the package,you see the great nutrition in here.
It's got a 120 calories per half cup, 9 gramsof protein and 8 grams of fiber.
The next food on my vegan protein list isbeans.
And before we talk about their nutrition andprotein content, let's address the elephant
in the room: farting.
But I have some advice on how to minimizethose fart attacks.
So when you cook dried beans, soak them overnightand then cook them in fresh cooking water.
Get rid of that soaking liquid.
The reason you should discard the soakingliquid is because it absorbs the oligosaccharides
found in beans.
And oligosaccharides are a type of carbohydrate.
They're actually good for you, but when yourbody digests them, they form a byproduct,
which is carbon dioxide.
And that's what causes the farts.
So to prevent those farts, simply cook yourbeans in fresh water after soaking them overnight.
And when you're cooking beans, you can cookthem in plain regular water, but you should
feel free to get creative.
Add some flavorings like peppercorns, garlic,ginger, onions, carrot, celery, rosemary - anything
that you might add to a stock.
It'll make them a little more flavorful.
I know I just told you how to cook dried beans,but if I'm being honest, most of the time
I rely on canned beans because they're a timesaver.
They're definitely a little more expensivethan dried beans, but they're not that expensive
compared to most food products.
And all you do is drain them and rinse themand get that canning liquid off, and then
they're just as healthy as dried cooked beans.
And today we have canned black beans, cannedchickpeas, canned cannellini beans, dried
kidney beans, dried pinto beans, and driedwhite navy beans.
Some of my favorite ways to eat beans.
One is a quick and easy bean salad for a lightlunch or dinner.
I simply mix canned beans that I've rinsedand drained.Then I add in some vegetables,
whatever I have on hand, maybe it's choppedcarrots or canned artichoke hearts.
I also add in some nuts and seeds for healthyfats.
And then I add some extra virgin olive oil,lemon juice or maybe a balsamic vinaigrette.
And some basil or parsley for fresh herbs.
I also love beans in tacos and burritos, obviously.
But I don't really like canned refried beansso I make my own refried beans at home using
canned whole beans.
And I have directions for that in my "VeganPantry Essentials" post, which is linked below.
And my absolute favorite way to eat beansis roasted.
Again, sounds weird, but have you ever triedcrunchy roasted chickpeas?
They're amazing!
They make the perfect snack to keep in youroffice drawer, your backpack, your gym bag,
your pocket?
Uh, do people put food in their pockets?
Probably not, right?
That's weird.
All you need is some canned chickpeas thatyou've rinsed and drained thoroughly.
And then you mix it with some olive oil andsome sea salt and pepper, whatever seasonings
you want.
Maybe cumin and paprika or onion powder forsomething savory.
Then you mix it all together, put it on aparchment paper-lined baking tray, and bake
in the oven for about 20-30 minutes at 400degrees Fahrenheit.
The next item on my vegan protein list areminimally processed organic soy products.
Most soy grown in the United States--in fact,over 90%--is genetically modified.
And what that means is that a plant has theirDNA altered in a lab using the DNA of from
another food, such as another plant, a bacteriaor a virus.
And while the science on the exact effectsof GMOs on our health is not clear yet, it's
probably safe to avoid them when you can.
That's why I buy organic soy products only.
In the United States, if a label carries theorganic sign, that means it's prohibited from
having genetically modified organisms in thefood.
So you're pretty safe if you buy organic soyproducts.
But if you want to be even more sure thatyou're not eating GMO food, look for the Non-GMO
Verification label on products.
And when I say "minimally processed" soy products,this does not refer to soy protein isolate
or soybean oil or other highly processed fakemeats.
I'm talking about whole fermented soy productsor whole soybeans or minimally processed soy
products such as tofu.
Now let's talk about edamame.
Edamame is simply whole soybeans, also knownas the food you get before your main course
at a Japanese restaurant.
Typically, I buy frozen organic shelled edamameand let it defrost in the fridge.
ThenI add it to whatever I want, whether it'sa salad, with hummus or in pasta.
And honestly, my favorite way to eat it isplain with some flavored sea salt.
Sounds weird but it's so delicious.
And edamame has more protein than any otherbean out there.
It's got 16 grams in just one cup.
Now let's talk about tofu.
Most of you have probably heard about tofu.
It is somewhat processed but still minimallyprocessed.
And I always buy organic tofu, again to avoidGMOs and make the healthiest decision I can.
There are different varieties of tofu thatvary in texture.
You have silken soft tofu, which is greatfor blended foods because it's really creamy
and soft, so I use it in vegan desserts, saladdressings and sauces.
The next variety is firm tofu, which as youguessed, is firmer in texture.
It's great in pan-fried tofu, as a tofu scramble,or in a vegan cheese.
I have a recipe for a vegan tofu ricotta thatI use in lasagna and pasta, and I'll link
to that below.
Then we have extra firm tofu, which has thefirmest texture and the least amount of water.
It holds its shape really well so it's greatto put on the grill, to bake it in the oven,
or to fry it.
In most of these types of tofu, you'll get10 grams of protein in a half cup serving.
And I know tofu sometimes gets a bad rep,but you really just need to know how to cook
it right.
My favorite way is to make crispy baked tofu.
And I love it because it has a crunchy exteriorand it's still soft in the inside, and it
doesn't need a ton of oil as you do with friedtofu.
And the last soy product I want to talk toyou about is tempeh.
Tempeh is whole fermented soybeans, and theycome in chewy blocks like this.
It has a chewy texture and a slightly earthytaste.
And the nutrition in tempeh is amazing.
Because it's a fermented food, it's easieron your digestive system and overall healthier
than other soy products.
And 1/2 cup of tempeh has 15-16 grams of protein,so it's an amazing addition to your diet.
Technically, when you buy tempeh, it's readyto eat, but I recommend you steam it for about
10 minutes before further cooking it.
That gets rid of some of the characteristicbitterness in tempeh.
And you can use tempeh in all kinds of dishes,including as a meat replacement.
I like to marinate it, hit it on the grill,and put in a sandwich or a burger.
I also cube it and put it in stir-fries, aswell as crumble it up, mix it up with some
taco seasoning and use it in tacos.
So I hope this video has helped you see howmany vegan sources of protein there are.
I've just talked about a few today, and I'lltalk about more in the next part.
If you like this video, please hit the "thumbsup" button and don't forget to subscribe.
Talk to you guys later, bye!
HOW DO VEGANS GET PROTEIN? Here are some of my favorite protein sources for vegans (and non-vegans!) and tips on how to prepare these foods. ----------------------------------------------------------------------------------------------------------- HOW TO ORDER MY COOKBOOK, The Vegan Instant Pot Cookbook ORDER ON AMAZON: https://amzn.to/2EeFYx0! MORE COOKBOOK INFO: https://www.rainbowplantlife.com/blog/vegan-instant-pot-cookbook I'M EXCITED TO MEET SOME OF YOU! I'm doing a few cookbook tour events this summer and I hope you'll join me! I'll update this space as more info becomes available and more dates are added. https://www.rainbowplantlife.com/cookbook-events For orders outside of North America: search on the Amazon page in your home country OR visit the Book Depository: http://bit.ly/my-cookbook-international *90+ delicious vegan recipes made in the Instant Pot* *With tons of gluten-free, soy-free, nut-free, and refined-sugar-free options ----------------------------------------------------------------------------------------------------------- For more info on some of the foods mentioned here, as well as recipes, check out my blog series on "MY VEGAN PANTRY ESSENTIALS" - https://www.rainbowplantlife.com/blog/my-vegan-pantry-essentials-part-i-1 ----------------------------------------------------------------------------------------------------------- SUBSCRIBE for new videos every week! http://bit.ly/2sMoHae Learn more about veganism, healthy eating, food photography, social media, and happiness. ----------------------------------------------------------------------------------------------------------- MUSIC CREDIT "Dreams" from Joakim Karud, free download at https://soundcloud.com/joakimkarud/dreams-1 Introduction: "High" from Lyfo. Free download at https://soundcloud.com/lyfomusic/high