Raw Vegan Protein Sources

As knowledge of diet and health increases, many people choose to follow specialized diets, such as raw veganism. Raw vegans only consume food that does not originate from animals, and which is not cooked above certain temperatures. While this diet can have health benefits, finding sources of protein outside of animal sources can be difficult. However, many healthy sources of non-animal protein are readily available.

Quinoa

• Quinoa, a grain-like cereal crop with edible seeds, has a long history in South America. The protein content of quinoa ranges from 10 to 18 percent. Quinoa is also a complete protein, containing all essential dietary amino acids. You can consume quinoa as a breakfast food, much like oatmeal. You can also prepare it in a salad or with other vegetables in a variety of side or main dishes.

Soybeans

• Soybeans, a species of legume, have been cultivated in East Asia for thousands of years. Soybeans are also considered a complete protein, containing all essential amino acids. Soybeans are exceptionally high in protein, accounting for 36 to 45 percent of a soybean's content. Soybeans are important in the production of a number of foods, including, tofu, miso, tempeh and some varieties of soy milk. You can find these foods in a wide variety of dishes, including many Asian dishes.

Nuts and seeds

• Seeds contain the embryo for growing new plants, while nuts are seeds covered in a hard shell. Nuts and shells come in a wide variety of shapes and sizes, and you can find them throughout the world. These complete proteins typically consist of 10 to 20 percent protein. Examples of these foods are almonds, walnuts and pumpkin seeds. You can eat nuts and seeds alone as a snack, or combine them with other foods to increase the protein content of the meal.

Beans and legumes

• Beans and legumes are large plant seeds that you can find throughout the world. These foods are complete proteins, with a 10 to 20 percent protein content. Examples of foods in this category are chickpeas, lima beans and lentils. You can prepare beans and legumes in a wide variety of ways, depending on the specific bean or legume. You can eat them without preparation as a snack, or alongside other foods. Eating beans and legumes with a grain product can increase the amount of essential nutrients consumed.