HOW DO VEGANS GET PROTEIN? | top vegan protein sources | part 1

HOW DO VEGANS GET PROTEIN? | top vegan protein sources | part 1

I think the most common question that vegans
get is: “Where do you get your protein from?” This may come as a surprise, but there are
actually so many sources of plant-based protein. So many, in fact, that I can’t talk about
them 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 this
video is released. And before we talk about the actual sources
of protein, I want to mention two things. One, I have a series on my blog called “My
Vegan Pantry Essentials” And in there, I talk about the foods I’m going to mention today
in a little more detail. So, if you want some more information, head
over there. And I’ll put the link to that below. And, two, the amount of protein you need each
day. That amount will vary based on your age, your
gender, your physical fitness goals, your activity level, and other factors. There’s a misconception that we need a ton
of protein in order to be healthy, but the Recommended Dietary Allowance for protein
each day is actually quite low. It’s 0.8 grams of protein per kilogram of
body weight. So, for me, personally, that’s less than 45
grams of protein, so it’s actually really easy to meet on a plant-based diet. So calculate your protein needs to see what
you should be eating. The first food on my vegan protein list is
lentils. Lentils are a superfood and for good reason. These little itty bitty guys are packed with
protein, as well as fiber, iron, folate, magnesium and antioxidants. In one cup of lentils, you’ll get 18 grams
of protein. So, if I were to have a half a cup of lentils
with lunch, for instance in a salad, and a half a cup of lentils with dinner, maybe in
a 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, are
red, but they actually turn yellow when they’re cooked. And when you cook them, they get soft and
mushy so they’re perfect in creamy dishes like Indian dals and curries. French green lentils tend to hold their shape
a little more so they’re great in salads or grain bowls or in soups. Black beluga lentils are a little bit of a
delicacy in my opinion. They’re a little more expensive and they stand
out on their own, so they’re great in side dishes. And my personal favorite way to cook them
is with some caramelized onions and mushrooms. Finally, we have some cooked brown lentils. These are pre-cooked, pre-packaged lentils
from Trader Joe’s. And I add these to Buddha bowls, salads, pita
pockets, 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 grams
of protein and 8 grams of fiber. The next food on my vegan protein list is
beans. And before we talk about their nutrition and
protein content, let’s address the elephant in the room: farting. But I have some advice on how to minimize
those fart attacks. So when you cook dried beans, soak them overnight
and then cook them in fresh cooking water. Get rid of that soaking liquid. The reason you should discard the soaking
liquid is because it absorbs the oligosaccharides found in beans. And oligosaccharides are a type of carbohydrate. They’re actually good for you, but when your
body digests them, they form a byproduct, which is carbon dioxide. And that’s what causes the farts. So to prevent those farts, simply cook your
beans in fresh water after soaking them overnight. And when you’re cooking beans, you can cook
them 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 time
saver. They’re definitely a little more expensive
than dried beans, but they’re not that expensive compared to most food products. And all you do is drain them and rinse them
and get that canning liquid off, and then they’re just as healthy as dried cooked beans. And today we have canned black beans, canned
chickpeas, canned cannellini beans, dried kidney beans, dried pinto beans, and dried
white navy beans. Some of my favorite ways to eat beans. One is a quick and easy bean salad for a light
lunch or dinner. I simply mix canned beans that I’ve rinsed
and drained.Then I add in some vegetables, whatever I have on hand, maybe it’s chopped
carrots or canned artichoke hearts. I also add in some nuts and seeds for healthy
fats. 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 beans
so I make my own refried beans at home using canned whole beans. And I have directions for that in my “Vegan
Pantry Essentials” post, which is linked below. And my absolute favorite way to eat beans
is roasted. Again, sounds weird, but have you ever tried
crunchy roasted chickpeas? They’re amazing! They make the perfect snack to keep in your
office 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 that
you’ve rinsed and drained thoroughly. And then you mix it with some olive oil and
some sea salt and pepper, whatever seasonings you want. Maybe cumin and paprika or onion powder for
something savory. Then you mix it all together, put it on a
parchment paper-lined baking tray, and bake in the oven for about 20-30 minutes at 400
degrees Fahrenheit. The next item on my vegan protein list are
minimally 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 their
DNA altered in a lab using the DNA of from another food, such as another plant, a bacteria
or a virus. And while the science on the exact effects
of 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 the
organic sign, that means it’s prohibited from having genetically modified organisms in the
food. So you’re pretty safe if you buy organic soy
products. But if you want to be even more sure that
you’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 fake
meats. I’m talking about whole fermented soy products
or whole soybeans or minimally processed soy products such as tofu. Now let’s talk about edamame. Edamame is simply whole soybeans, also known
as the food you get before your main course at a Japanese restaurant. Typically, I buy frozen organic shelled edamame
and let it defrost in the fridge. ThenI add it to whatever I want, whether it’s
a salad, with hummus or in pasta. And honestly, my favorite way to eat it is
plain with some flavored sea salt. Sounds weird but it’s so delicious. And edamame has more protein than any other
bean 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 minimally
processed. And I always buy organic tofu, again to avoid
GMOs and make the healthiest decision I can. There are different varieties of tofu that
vary in texture. You have silken soft tofu, which is great
for blended foods because it’s really creamy and soft, so I use it in vegan desserts, salad
dressings and sauces. The next variety is firm tofu, which as you
guessed, 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 that
I use in lasagna and pasta, and I’ll link to that below. Then we have extra firm tofu, which has the
firmest texture and the least amount of water. It holds its shape really well so it’s great
to put on the grill, to bake it in the oven, or to fry it. In most of these types of tofu, you’ll get
10 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 exterior
and it’s still soft in the inside, and it doesn’t need a ton of oil as you do with fried
tofu. And the last soy product I want to talk to
you about is tempeh. Tempeh is whole fermented soybeans, and they
come in chewy blocks like this. It has a chewy texture and a slightly earthy
taste. And the nutrition in tempeh is amazing. Because it’s a fermented food, it’s easier
on 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 ready
to eat, but I recommend you steam it for about 10 minutes before further cooking it. That gets rid of some of the characteristic
bitterness 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, as
well 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 how
many vegan sources of protein there are. I’ve just talked about a few today, and I’ll
talk about more in the next part. If you like this video, please hit the “thumbs
up” button and don’t forget to subscribe. Talk to you guys later, bye!


  • Scorpy Blax says:

    subscribe. u gave me the same vibe as pickuplime 🙂
    p/s: not comparing or sayin 1 is better than another. NOPE. love both of u equally, xoxo

  • Scorpy Blax says:

    subscribe. u gave me the same vibe as pickuplime 🙂
    p/s: not comparing or sayin 1 is better than another. NOPE. love both of u equally, xoxo

  • aiyz lan says:

    subscribed. u gave me the same vibe as pickuplime 🙂
    p/s: not comparing or saying 1 is better than the other. NOPE. love both of u equally, xoxo

  • Flowing with Fire says:

    This video was very informational & helpful! Thank you for sharing! xx ❤️⚡️😊

  • Curlieq55 says:

    I watched “Vegucated” on Netflix May 9, 2013. That was it. I did not want to contribute to what I saw. I literally went vegan overnight. Byproduct for me was losing 30 lbs. My SO (not vegan) loves coming up with great dishes for me, like fruit primavera, or a potato bar.
    I too am a carboholic. Avocado toast for breakfast, curried chickpea/apple salad sandwich for lunch, super lazy puttanesca pasta for dinner (add 1T or more of jarred tapenade to pasta and marinara sauce)…Better than eating junk food.

  • Gabriela One says:

    Great information!😁

  • Shelley Picott says:

    I knew about a lot of these sources but definitely liked the fact you encourage Non-GMO/Organic forms of tofu….and will be cooking more dry beans in the future. I guess I should take a look at the InstaPot.

  • Gina ArabChick says:

    She's so pretty! Lol

Leave a Reply

Your email address will not be published. Required fields are marked *