Vegan food includes those meals that completely excludes all animal derived ingredients i.e. egg, meat and other dairy products. Some vegans don’t even eat those foods that are cooked using animal products i.e. refined white sugar and some wines. Essential proteins are those proteins which human body cannot manufacture by its own but requires to get it through protein rich foods. All dairy food extracted from animals are rich in essential protein.
Why protein is essential?
Protein is among three crucial macro-nutrients i.e. carbohydrates, fats and proteins. Protein has many important functions in human body. Proteins are made up of different kinds of amino acids. It is the building block of cells, muscle, tissues and tendon etc. all enzymes, hormones and human hair are protein in nature. It helps in coordinating different body functions, protein helps in maintaining PH of the body and fluid balance. It helps in maintaining structural framework. It helps to repair and build tissues. So, a number of vital functions in human body are performed by proteins.
On the other hand, a vegan who only eats fruits, vegetables, beans and legumes etc and all protein rich animal derived ingredients. When vegan do not eat animal derived food then it is essential for him to increase intake of those vegetables and foods that fulfil the requirement of daily protein in their body.
High content protein food for vegans:
Seitan is a most famous source of protein for vegans. It is manufactured from gluten. Gluten is the essential protein found in wheat. Seitan resembles too meat when cooked its colour and texture. Seitan is also known as wheat meat. A 3.5 ounce of seitan contain 25 grams of protein
Tofu, Tempeh and edamame are also a source of protein, extracted from soybeans. Soybean itself is a rich source of protein. Soybean provides body with essential protein. Edamame is premature soybeans. They are sweet and grassy in taste. They are boiled before use. One can eat it on its own or add it in salad and soup. Tofu is manufactured from bean curds. Tempeh is prepared by cooking and slightly fermenting soybeans. Tofu and Tempeh are used in making a variety of dishes i.e. chillies, soup and burger.
Lenticel is a rich source of protein. A 240ml of lenticels contain18 gram of protein and 50% of daily recommended fibre intake. Lenticel can be added in a variety of dishes i.e. hearty soup, fresh salad and spice infused Dahl’s. Lenticels also contain rich amount of magnesium, iron, folate and antioxidant. Lenticel reduces the chances of heart diseases, cancer and diabetes etc.
Kidney, chickpeas, black and pinto and most other varieties of beans contain high amount of protein per serving. A 240ml of beans contain 15 grams of protein.
Nutritional yeast obtained from single cell organism ‘Saccharomyces Cerevisiae’ yeast. Its cheesy flavour makes it a popular ingredient in dishes. A 28 gram of nutritional yeast contains 14 grams of protein.
Spelt is an ancient grain. Spelt is a form of wheat which contains gluten which is a rich source of protein. A 250ml of spelt contain 12 grams of protein.
Hempseeds are extracted from Cannabis Sativa plant. One ounce of hempseeds contains 10 grams of easily digestible proteins. Hempseeds also contain good amount of iron, magnesium and zinc.
240ml of green peas contain9 gram of protein. Green peas are rich in vitamin A, C, K thiamine, folate, magnesium and iron.
Spirulina, blue green algae is a nutritional powerhouse. Only two tablespoon provides you 8 gram of protein and provides 22% of daily requirement of magnesium, iron and thiamine and 42% of total copper.
In short, a vegan can easily fulfil his daily protein requirement even after giving up on high protein dairy products.