Vegan diets have become more popular in the recent past, with more people trying them for animal welfare, health and even religious reasons. These diets are low in cholesterol and saturated fats, provide an abundance of nutrients and are also high in dietary fibre. While some people may be worried about not getting enough nutrients required by the body while on a vegan diet, research has shown that a well-planned vegetarian diet can provide all the required nutrients required by your body.

If you are on a vegan diet or looking to start one, you need to be extra careful by ensuring you incorporate enough zinc, calcium, iron, vitamin D and omega 3 fatty acids–failure to which you may be at risk of developing a Vitamin B-12 deficiency. Many vegetarians are often concerned about vegan diets that might lack enough protein required by the body. We have, however, simplified your search for vegan foods that will boost your protein intake. I

These five vegan foods found at these vegan retailers will not only give the body a protein boost but also provide other essential minerals and vitamins. They are easy to find and are versatile. Looking to incorporate them into your diet? Keep scrolling.

These five vegan foods will not only give the body a protein boost but also provide other essential minerals and vitamins.

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Edamame beans

If you are into vegan diets, you have probably heard the buzz of edamame beans. Well, these are not just rumours. Edamame beans are one of the best sources of proteins for vegans, with a cup of cooked edamame providing around 18.5 grams of proteins.

Often referred to as vegetable-type soybeans, they are versatile and can be added into soups, noodle dishes, salads and stews or eaten as a snack. They are harvested before ripening and are available in the pod, frozen or fresh. They are also low in calories, gluten-free and contain no cholesterol.

If you are looking for healthy vegan proteins, give edamame beans a try!

Sweet potatoes

You may be surprised by the health benefits of sweet potatoes. These highly nutritious underground tubers are packed with many nutrients such as fiber, Vitamin C, Manganese, Copper, Vitamin B6 and proteins, just to mention a few. So, just how much protein is in a cooked sweet potato, you may ask? Sweet potatoes are a great source of proteins, with 200 grams of baked sweet potatoes providing 4 grams of proteins.

They are very versatile. As such, they can be boiled, fried and even roasted. If you are looking for an easy sweet potato recipe, you can make the sweet potato buddah bowl by cutting the sweet potatoes into cubes, garnish with cumin, smoked paprika and olive oil. You can also add black pepper and salt to taste and serve with sriracha hummus. It is healthy, balanced and overloaded with essential nutrients.

Chia seeds

Derived from the Mayan word for strength, chia seeds are an excellent source of protein, with 100 grams providing 16.5 grams of protein. The high protein content increases fullness and reduces food intake which can benefit people trying to lose weight.

Due to their mild flavour, they are highly versatile and can be added to smoothies, warm or cold drinks, added to baked goods, sprinkled on top of salads, cereal or even soaked in your favourite drink to make a chia seed pudding.

These tiny, ovular and black seeds also provide the body with essential amino acids which enables it make use of their protein content.

Quinoa

Being one of the most popular health foods, this gluten-free superfood is not only packed with essential nutrients including iron, B vitamins, vitamin E, calcium and fiber but is also among the few readily available plant-based foods that contain all the nine essential amino acids.

It is high in protein content, with 185 grams of cooked quinoa providing 8 grams of proteins.

Due to the presence of all the nine essential amino acids, quinoa is referred to as a complete protein. To enjoy it, you can boil and add to salads, eat as a side dish, or use it to thicken soups. It can also be used as a substitute for other grains such as rice. The seeds can also be sprouted, popped like popcorn and even used ground and used as flour.

Although the protein content is comparable to casein, it is gluten-free.

Tofu

Made by crashing cooked soybeans, tofu is a nutritional powerhouse, especially for vegans. It is cholesterol-free, dairy-free, low-carb, gluten-free hence making it ideal for health-conscious persons. It is high in protein content, with 81 grams providing 14 grams of protein. Since it contains all the nine essential amino acids, it is a complete protein.

Although it doesn’t have a lot of flavours, tofu is highly versatile. It is available in various forms based on the water content. These include dry tofu, firm tofu, soft tofu and silken tofu. The firmer, the less water the tofu contains hence more nutrients and calories per serving.