The best vegan staples for a high protein diet

People who eat a vegan diet are often confronted with the question of whether they are supplying their bodies with sufficient amounts of proteins. However, vital proteins are not only contained in animal products, but in high concentration and even better usable form by the human organism in plant foods. Vegans therefore have many tasty foods at their disposal that contain not only valuable proteins, but also vitamins and minerals in high bioavailability. Today it is sufficiently known that a balanced and protein-rich nutrition is possible also completely without supply of meat and animal food. The body is thus spared unhealthy and unhealthy animal fats, and the animals are spared endless suffering. Protein-rich plant foods are available in almost all supermarkets and serve as inexpensive staple foods for the preparation of many tasty and varied dishes.

Beans - Small protein bombsBeans come in many varieties and shapes and form the basis for a variety of dishes. Whether white or red beans, pinto or bug beans, the healthy and nutrient-rich legumes are versatile and taste great in salads, sulzas, burritos and wraps. They can be made into flavorful pastes, dips, purees and spreads, and are even used in creative sweet baking recipes. With the basic ingredient of the classic chili con carne, there are no limits to innovative cooking when it comes to hearty stews. If you fancy a hearty, spicy and protein-rich dish with an exotic flair, you should try Brazil's popular national dish "Feijoada Brasileira," an aromatic stew that is just as delicious with rice as it is with side dishes of potatoes or sweet potatoes.

Lentils - For quick everyday cooking

Like beans, lentils are extremely nutritious and protein-rich legumes whose minerals and vitamins are characterized by high bioavailability. Due to the shorter cooking time compared to beans, lentils are used in everyday cooking and are very popular in soups, stews and salads. Fans of Mexican cuisine will find lentils an ideal ingredient for quick tacos and burritos. However, lentils can also be made into oriental delicacies such as barberry-saffron rice with lentil-vegetable stew and aromatic date-tamarind chutney.

Chickpeas - legumes for Middle Eastern delicacies

As the basic ingredient of the delicious hummus, chickpeas are known to almost everyone today. However, the extremely healthy legumes, which are characterized by a high content of lysine, an essential amino acid, are also delicious in wraps and salads, baked as falafel and fritters, and in stews such as the tasty "cheesy vegetables" .

Nuts - powerhouses rich in minerals

Many of the nuts and seeds that enjoy great popularity among young and old as delicious and nutritious snacks or nibbles are, strictly speaking, not nuts at all. Whether nut, fruit or legume, peanuts, walnuts, hazelnuts and other varieties are not only suitable as a nutritious snack or ingredient for salads, but can also be processed into versatile mush and spread as well as vegan cheese and plant milk.

Tofu - classic of healthy Asian cuisine

The unmistakable consistency of tofu made from soy makes it suitable for frying, baking and grilling, as well as an ingredient for soups and stews. It can be served in small pieces or whole, crumbled or pureed as a base for sauces and creams, and provides a creamy protein kick in a fresh homemade smoothie. Ready-smoked products can be placed directly on bread or marinated with herbs and raw vegetables to make satisfying colorful salads. Depending on the dishes you want to conjure up with tofu, you can choose from different varieties ranging from cut-resistant to silken tofu varieties. Its peculiarity of absorbing the flavors of herbs and spices when cooked makes tofu a popular staple in Far Eastern cuisine. Be sure to try a classic, smoked tofu with vegetables in ginger sauce.

Tempeh - Versatile soy product from Indonesia

Tempeh is made from fermented and cooked soybeans and is comparable in consistency to tofu. The traditional Indonesian food is characterized by a high content of protein, minerals and fiber in high bioavailability and can be prepared like tofu in many ways. Whether as a bread topping, on pizza, in salads or in vegetable and noodle dishes, tempeh tastes great grilled, baked or deep-fried. Its delicately nutty flavor comes into its own in a fruity salad with tempeh and walnuts.

Broccoli - Protein rich green vegetable

Broccoli is not only extremely low in calories, but also contains high amounts of folic acid and more protein than most animal foods. As an ingredient in stir-fry and pasta dishes, pureed vegetable soups and stews, broccoli is suitable for many uncomplicated and quickly prepared dishes. For example, try the colorful flash pan dish with broccoli.

Potato - Popular tuber with surprisingly high protein content

Potatoes enjoy a dubious reputation among slimming-conscious people as excellent suppliers of carbohydrates, but are significant above all because of their high protein content, which significantly exceeds that of many other plant foods. With a unique composition of amino acids and a lot of bioavailable protein, the popular tuber should therefore be regularly on the menu. The vegan potato-leek gratin is guaranteed to please young and old.

Oats - protein rich staple food

Like most cereals, oats also have a high protein content. Oat flakes in particular make a significant contribution to a protein-rich diet and, as an ingredient in mueslis and cereal porridge, vegetable drinks, baked goods and fried foods, provide a long-lasting feeling of satiety and a delicately nutty flavor.

Quinoa - Versatile pseudo cereal

Whether as an alternative to rice and as an ideal side dish for vegetable dishes, in roasts and salads or baked goods, the pseudocereal quinoa is characterized by a high content of valuable folic acid and contributes significantly to an iron-rich diet. Start your day with a nutrient- and protein-rich breakfast like the delicious quinoa porridge with fruits and coconut flakes.