According to a report, participation in Veganuary peaked in 2022. Choosing to follow a vegan lifestyle involves avoiding dairy and meat products, which can lead to a lack of protein in the diet, an essential nutrient for overall health. However, there are several plant-based options that are high in protein and suitable for vegans to consume.
Beans & lentils
Beans and lentils can be incorporated into dishes such as curries, soups, and dips to provide a good source of plant-based protein, fiber, and vitamin B. These foods can also help control cholesterol levels, increase healthy gut bacteria, and lower blood sugar levels. Lentils have a higher amount of plant-based protein compared to beans, but both are highly nutritious.
Nuts & seeds
Nuts and seeds are another excellent source of plant-based protein and can be added to porridge, smoothies, and salads. They also contain essential supplements such as fatty acids, calcium, zinc, and selenium, which are important for overall health.
Chickpeas
Chickpeas are well-known for their high protein content and can be used in hummus, curries, and soups, or enjoyed as a roasted snack with olive oil and paprika. They are also a good source of iron and fiber.
Tofu
Tofu, made from soybeans, is a highly nutritious food that contains a significant amount of plant-based protein, amino acids, fatty acids, and calcium. It can be used in Asian dishes such as curries and noodles, or fried with soy sauce, olive oil, and corn flour for a crispy texture.
Tempeh
Tempeh, an Indonesian dish made from fermented soybeans, is another food that is rich in plant protein and has a chewy texture. It can be enjoyed in salads or in a fermented form and can be beneficial for gut health.