Vegans Eat What?!?!

If I asked you what are some non meat and dairy sources of protein, you’d probably say something along the lines of tofu, beans, lentils, and nuts. While those are the most popular choices, I’ll let you in on a whole new world filled with yummy filling protein foods that vegetarians enjoy. Enter any health food store and you’ll know what I mean. Let me break it down for you.

vegetarian happy dietitian

Tempeh what?: Made from slightly fermented soybeans mixed with grains like barley or rice and pressed into a patty.

Tastes like?: Nutty firm tofu.

How to?: Add small chunks to stir-fry, thin slices in a sandwich, crumbles in soups and stews, kebab them, goes great with a dip.

Good for me?: Three ounces (deck of cards) provide 15 grams of protein. A very good source of Manganese and good source of Riboflavin, Magnesium, Phosphorus and Copper.

tempeh happy dietitian

tempeh happy dietitian
Photo By: Andy Windak *Click for recipe*

Seitan what?: Made from gluten, the protein that is in wheat.

Tastes like?: Some taste like Duck.  Others taste like stewed bean curd.

How to?: Use it as a substitute for meat.

Good for me?: Three ounces provide 31 grams of protein. Good source of iron, selenium and phosphorus. Be warned that Asian canned varieties are usually high in sodium.

seitan happy dietitian

seitan happy dietitian
Photo By: Laura Togut

Bulgur what?: Made by soaking and cooking the whole wheat kernel, drying it, then removing part of the bran and cracking the remaining kernel into small pieces.

Tastes like?: Couscous.

How to?: For soups, pilafs, as stuffing, base for salad (tabouleh), or in bread.

Good for me?: One cup provides 6 grams of protein. Very good source of dietary fiber and manganese.

bulgar happy dietitian

tabouleh happy dietitian

Quinoa what?: Are seeds from a grain-like crop.

Tastes like?: Fluffy rice or couscous.

How to?: An alternative to rice, base for salad, stuffing, or added to soups and stews.

Good for me?:One cup provides 9 grams of protein. A very good source of manganese and good source of Magnesium and Phosphorus.

quinoa happy dietitian

quinoa recipe
Photo By: Ian Bagwell *Click for recipe*

Amaranth what?: Seeds from a bushy type of plant that grows about six feet in height and produces a brightly colored flowery head.

Tastes like?: Nutty, sweet, malty, slightly sticky/gelatinous brown rice with a light pop.

How to?: Best for puddings, breakfast cereal, porridge, or salad base.

Good for me?: One cup provides 9 grams of protein. A very good source of Manganese and good source of Iron, Magnesium and Phosphorus.

amaranth happy dietitian

Hemp what?: Seeds from the hemp plant.

Tastes like?: A bit of pine nut, walnut and quinoa.

How to?: Best eaten raw (nutritionally). Can be sprinkled on salads, mixed into smoothies, topped on dessert, added to a nut medley, eaten with breakfast cereals and granola.

Good for me?: One ounce (pair of dice) provides 10 grams of protein. Very good source of magnesium and good source of zinc.

hemp seed happy dietitian

hemp seed happy dietitian
By: Gena Hamshaw *Click for recipe*

Now that you’ve learned a little about these yummy protein sources, are you more likely to try them?

If you already include these in your meals, what are some creative ways you use them that is not mentioned above?


13 thoughts on “Vegans Eat What?!?!

  1. This is great, I haven’t even heard of some of these. I love to knock up a quinoa salad – just mix up some cooked quinoa, with beans and veggies and add whatever dressing I’m in the mood for – works every time,

  2. Never tried tempeh but I am a lover of all things lentil and/or quinoa! I have q toasted quinoa granola set to post this week. Sooooooo good.
    Anyway… you are one of my more recent subscribers and I moved my hosting to {dot} org, so I thought I’d drop you a line and let you know that you can re-subscribe via email or rss feed. URL is still the same
    Thank you so much for taking the time to read, write, and interact!

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