Sources of Good Protein
Good sources of protein include both animal and plant-based foods. Animal sources of protein include lean meats, poultry, fish, eggs, and dairy products such as milk, cheese, and yogurt. These sources are considered complete proteins as they provide all the essential amino acids necessary for the body.
Plant-based sources of protein include legumes (such as beans, lentils, and chickpeas), tofu, tempeh, edamame, nuts, seeds, and whole grains like quinoa and brown rice. While these sources may not provide all the essential amino acids on their own, combining different plant-based protein sources throughout the day can ensure a complete protein intake.
It is important to have a balanced diet that includes a variety of protein sources to ensure adequate intake of essential amino acids. Protein is essential for various bodily functions such as building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system.
Healthy Vegan Protein Sources That Are Easy on the Gut
Veganism has become very trendy lately. People are turning away from animal products and embracing a cruelty-free lifestyle. This trend is especially true for those who want to live healthier lives.
Many vegans choose to eat only foods that come from plants. They believe that animals deserve better treatment than they receive at factory farms.
The term “vegan” means “without using animal products.”
There are several types of vegan meats out there. Some are made from soybeans, wheat, rice, potatoes, peas, lentils, beans, nuts, seeds, and even algae. These foods are processed into a paste, shaped into strips, or formed into patties.
Vegan Spaghetti And Meatballs
Vegan spaghetti and meatballs
For classic vegan pasta and meatballs, put a pot of water on to boil while the bean balls are in the oven. I like to salt the water, but it’s not required.
Once boiling, throw in your pasta of choice and cook according to the package directions, draining when the noodles are al dente. For best results, do not rinse.
Heat up either jarred or homemade tomato sauce, and stir it with the pasta. Either stir in the vegan meatballs (my preferred method so they get coated with marinara sauce) or add them individually on top of each plate before serving.
Or for grillable burgers, start by preheating your grill on high. Cook the black bean patties on a greased sheet of foil for 7-8 minutes per side.
Leftovers can be covered and refrigerated or frozen for a later date, so the recipe is great for meal prep.
Once you see how easy they are to make, you might never buy another box of frozen black bean burgers ever again!
For classic vegan pasta and meatballs, put a pot of water on to boil while the bean balls are in the oven. I like to salt the water, but it’s not required.
Once boiling, throw in your pasta of choice and cook according to the package directions, draining when the noodles are al dente. For best results, do not rinse.
Heat up either jarred or homemade tomato sauce, and stir it with the pasta. Either stir in the vegan meatballs (my preferred method so they get coated with marinara sauce) or add them individually on top of each plate before serving.
Plant-Based Burgers
To make the black bean burgers, simply combine the ingredients, form them into patties, and pan-fry or bake in the oven.Or for grillable burgers, start by preheating your grill on high. Cook the black bean patties on a greased sheet of foil for 7-8 minutes per side.
Leftovers can be covered and refrigerated or frozen for a later date, so the recipe is great for meal prep.
Once you see how easy they are to make, you might never buy another box of frozen black bean burgers ever again!
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Teriyaki Sauce 1/2 cup water
1/4 cup soy sauce (or Tamari or Bragg's Liquid Aminos)
2 tablespoons vinegar (either white or apple cider vinegar)
1 tablespoon sesame oil
1-2 cloves garlic minced
1-2 teaspoons fresh ginger root grated
1 teaspoon garlic chili paste
1 tablespoon cornstarch ( or potato starch)
2 tablespoons water (to make the cornstarch slurry)
Grain: 2 cups rice (quinoa, couscous, or a bun)
Instructions
- Make the grain: Cook a grain of choice like rice, couscous, or quinoa according to package directions.
- Wash and cut up veggies in large chunks and place them on the skewers alternating different veggies and seitan chunks until the skewer is full except for 1 inch at each end.
- Make the teriyaki marinade by adding all the teriyaki sauce ingredients except the starch in a small saucepan and bring it to a slow boil.
- Pour the teriyaki sauce slowly over the kebabs coating each one. Grill immediately or cover with plastic wrap and store in the fridge until ready to grill.
- To grill the kebabs: Place the kebabs over a medium flame and cook for about 3 to 5 minutes on each side until they are slightly chard. (Turn them in every few minutes and brush them with some of the teriyaki marinades at the bottom of the dish.)
- Add the remaining teriyaki marinade back into a small saucepan and mix 1 tablespoon of cornstarch with 2 tablespoons of water to make a cornstarch slurry and mix it into the marinade. Simmer until it comes to a boil and thickens.
- Serve the kababs over a bed of grain of choice and pour the teriyaki sauce over the kebabs.
Nutrition
Calories: 322kcal | Carbohydrates: 54g | Protein: 20g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 727mg | Potassium: 312mg | Fiber: 3g | Sugar: 12g | Vitamin A: 1223IU | Vitamin C: 53mg | Calcium: 31mg | Iron: 2mg
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Vegan Sausage
This vegan breakfast sausage is made with hearty lentils, protein-packed seitan, and flavorful spices. The perfect savory accompaniment to your vegan breakfast!Ingredients
1 1/4 cups vital wheat gluten
1/4 cup nutritional yeast flakes
2 teaspoons smoked paprika
2 teaspoons ground black pepper
1 teaspoon onion powder
1/2 teaspoon dried thyme
3/4 cup cooked brown lentils, drained
1 cup vegetable broth
1/4 cup soy sauce
2 tablespoons maple syrup
2 garlic cloves, minced
About 2 tablespoons canola oil, or high-heat oil of choice
Instructions
A meaty seitan patty that tastes amazingly similar to a hamburger. The best vegan veggie burger you will ever eat!
Ingredients
To make the beefy mushroom broth2 cups mushrooms
1 tablespoon oil (plus an additional tablespoon or two to oil the cookie sheet.)
1/2 teaspoon salt
2 teaspoons smoked paprika
1/2 teaspoon onion powder
1 tablespoon Bragg's Liquid Aminos (or soy sauce)
1 tsp liquid smoke
2 tablespoons ketchup
1/4 teaspoon black pepper
1 cup water
Gluten to bind it together1 1/2 cup vital wheat gluten
Instructions
Nutrition
Serving: 1patty | Calories: 175kcal | Carbohydrates: 10g | Protein: 28g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 449mg | Potassium: 190mg | Fiber: 2g | Sugar: 3g | Vitamin A: 519IU | Vitamin C: 1mg | Calcium: 76mg | Iron: 3mg
- Begin by setting up a steaming apparatus, such as a wok and bamboo steamer or a pot fitted with a steaming basket (see my tips above).
- In a medium mixing bowl, stir together the wheat gluten, nutritional yeast, paprika, pepper, onion powder, and thyme.
- Stir the broth, soy sauce, maple syrup, and garlic together in a separate bowl or liquid measuring cup.
- Add the lentils to the dry mixture, then stir in the broth mixture to form a dough. Mix it up well, using your hands if needed.
- Divide the dough in two and roll it into two 6" logs. Wrap each log tightly in a sheet of parchment paper or foil and steam for 30 minutes.
- Remove the logs from the steamer and give them a few minutes to cool.
- Once they're cool enough to handle, remove the parchment paper or foil and slice the logs into about ½-inch thick slices (or your preferred thickness).
- Coat the bottom of a large skillet with oil and place it over medium heat.
- When the oil is hot, add the sausage slices and pan-fry for about 4 minutes on each side. Cook in batches if needed. Transfer the cooked sausage patties to a paper towel-lined plate.
- Serve.
Seitan Burger
A meaty seitan patty that tastes amazingly similar to a hamburger. The best vegan veggie burger you will ever eat!
Ingredients
To make the beefy mushroom broth2 cups mushrooms
1 tablespoon oil (plus an additional tablespoon or two to oil the cookie sheet.)
1/2 teaspoon salt
2 teaspoons smoked paprika
1/2 teaspoon onion powder
1 tablespoon Bragg's Liquid Aminos (or soy sauce)
1 tsp liquid smoke
2 tablespoons ketchup
1/4 teaspoon black pepper
1 cup water
Gluten to bind it together1 1/2 cup vital wheat gluten
Instructions
- Make the mushroom "beef" brothPreheat the oven to 375° F (190° C).
- Wash and cut mushrooms into bite-sized pieces, then saute them in 1 tablespoon of cooking oil and sprinkle with 1/2 teaspoon of salt.
- Heat over medium heat until they begin to release their juices, then add 2 tsp smoked paprika, 1/2 tsp onion powder, 1 tbsp Bragg's Liquid Aminos, 1 tsp liquid smoke, and 1/4 tsp black pepper and stir well.
- Transfer the mixture to a food processor or blender, add 2 tbsp ketchup and 1/4 cup of water then blend for about 20 seconds. Slowly add the remaining 3/4 cup of water to the blended mushroom mixture until it's well combined.
- Pour the blended mushroom broth into a large glass mixing bowl and set it aside while you prepare the TVP.
- Make the seitan burger patties
- Pour the TVP into the mushroom broth and stir. Then add 1 cup of vital wheat gluten and stir well with a silicone spatula.
- Add the remaining 1/2 cup of wheat gluten and knead it in with your hands.
- Pull off a handful of dough and form it into a seitan patty and place it onto an oiled sheet pan.
- Once all of the veggie burgers have been formed, put them in the oven a 375° F (190° C) for 35 minutes. (Take them out after 20 minutes to flip them.)
Nutrition
Serving: 1patty | Calories: 175kcal | Carbohydrates: 10g | Protein: 28g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 449mg | Potassium: 190mg | Fiber: 2g | Sugar: 3g | Vitamin A: 519IU | Vitamin C: 1mg | Calcium: 76mg | Iron: 3mg
Next: Vegan Chicken and Vegan Hot Dogs
