Number 1: Tempeh is the winner for top vegan protein, topping the chart at 41grams. What exactly is tempeh you ask? Tempeh is made from soya beans just like tofu, but the beans are fermented much like cheese to create a totally different, chewier texture than tofu. Many people who are not big tofu fans love tempeh. You can use it for burgers, chilli, fajitas, barbecued shish kabobs, soups, sloppy joes, to name a few and it makes a mean vegetarian bacon. (Check out Isa Chandra`s Vegan with a Vengeance cookbook for the bacon recipe)
Number 2: Seitan: also known as wheat meat or wheat gluten. Even though it comes from wheat, it is not a carb, it`s a protein. It contains 31 grams per 3 oz! It resembles meat in look and can be made to taste like all kinds of meats, fish and seafood. The texture varies if it is baked, boiled or reheated in the microwave. The Seitan you can buy in airtight bags in the fridge section of health food stores is awesome however not available in small communities. To make your own is very easy, simply follow the instructions from teacher Sarah Kramer: http://www.vegfamily.com/vegan-cooking-tips/seitan.htm
Number 3: Soya Beans are next up for most protein in a vegan food source. They have 29 grams in one cup. You can buy them dry if you don`t mind soaking and cooking them for many hours but it`s so much easier to buy them pre-cooked in a can or as frozen baby soya beans AKA. Edamame They are good as a snack or can be used in recipes in place of peas; you can make a delicious Edamame hummus. See Sarah Kramer`s Vegetarian a Go Go for that hummus recipe.
Number 4: Lentils are the most practical, quick cooking and versatile bean. It helps that they are also delicious and contain lots of protein 18 grams per cup. Tons and tons of recipes are out there for lentils. Indian food features many meals based around lentils such as Dal, in soups as well as combined with vegetables in an aromatic sauce. You can buy the red lentils for quickest cooking, green ones for a meatier taste such as in Sheppard`s Pie. There are also the types of lentils you can buy in cans which are the green ones already cooked for you. Mash them up to make burgers or ``meat loaves`` See The Conscious Cook by Tal Ronnen for amazing meat-like healthy recipes
Number 5: Black Beans At 15 grams per cup, black beans are a popular favourite in Mexican and Latin American food. From fajitas to Quesadillas to tacos, soups and salads, black beans are easy to integrate in a low fat vegan diet. Easiest to buy they pre-cooked for you in a can but make sure to rinse them off before use. See Easy Veggie Meal Plans for a variety of high protein meal plans. Get a full week of recipes for Free.
Number 6: Kidney Beans and Veggie Burgers While kidney beans are most popular in chilli, they are also delicious mashed up and made into burgers. Veggie burgers are an awesome source of protein and are available in the great majority of restaurants nowadays. In fact, in many restaurants, it`s the only vegan meal available, good thing most of them are absolutely delicious. And you’ll feel full after since you’ll be ingesting 15 or more grams of protein per burger. Easy Veggie Meal Plans recommends the best veggie burger patties to buy in the 7 day Free Meal plans. Get it here.
Number 7: Veggie Deli Slices These are so delicious, portable and tasty while packing in 15 grams per 4 slices which are really easy on the taste buds. From turkey taste to salami, pepperoni, deli slices to Montreal smoked meat in low fat cruelty free options. Available in all grocery stores in the produce aisle.
Number 8: Chick peas Ooh how I love my chick peas! Especially when made into hummus which is a delicious veggie dip and also great wrapped in tortillas for a high protein meal or snack. At 12 grams per cup, these tasty beans are very flexible and can be found plentifully in Lebanese cuisine such as in falafels, roasted whole or in pâtés. Chick peas are also delicious in salads, in soups, loaves and can be made into tasty chickenless chicken salad. Get great chick pea recipes in Alicia Silverstone`s The Kind Diet.
Number 9: Baked Beans and Pinto Beans Quick lunch when combined with veggie hot dogs, a portion of canned baked beans (the tomato sauce and maple syrup type are vegan) will add up to 22 grams of protein! The beans contain 12 grams of protein per cup. Pinto beans are popular in chillis, burritos and spicy Latino food.
Number 10: Tofu and tofu products Tofu is THE most versatile vegetarian food. In my opinion, tofu does not get half the respect it deserves. Containing a significant amount of calcium, iron and 10 grams of protein, tofu is worth experimenting with. From tofu steaks to tofu shish kabobs, chickenless salad to loaves, burgers and nuggets, the list of delicious meals that can be made with tofu is endless. Get great tofu recipes in Vegan Comfort Food by Alicia Simpson.
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