Sources of Vegan Protein

Any protein that is not derived from animal sources or dairy products can be considered vegan protein. People following a vegan diet have many options to choose from, including vegetables, grains, seeds and nuts. There are also a wide variety of manufactured soy and gluten-based products that simulate meat, as well as protein powders from various sources.

Soy

• Tofu has no flavor of its own, but can be flavored to suit your taste.

  Tofu, or soybean curd, is made from curdling soybean milk. It is cream-colored with a spongy, absorbent texture. Tofu is usually sold in stores as block-shaped cakes, although you may also purchase silken tofu, which has a consistency similar to that of a thick sour cream. Tofu is also used in meat-substitute creations, like tofurkey, which simulates turkey.

  Textured Vegetable Protein, or TVP, is a byproduct of soybean oil production. Made from soybean flour, it comes in the form of small, dry chips of colorless material that can be reconstituted with hot water. TVP's absorbent nature and chunky texture makes it a great vegan protein substitute in recipes that call for ground beef or ground turkey.

  Alternatively, soybeans can be eaten on their own as source of protein. The young beans are bright green and shaped like lima beans, and come in pods very similar to peas. Protein powders made from soy are another popular way to get a large boost of protein from non-dairy sources.

Grains and Seeds

• Seitan often appears in Chinese restaurant dishes as chunks of dough.

  A large amount of protein can be found in grain. Whole grains in the form of oatmeal, barley, rye, spelt, couscous and rice provide a good amount of protein. Wheat-based products like pasta and bread will also do the job.

  Other options include tempeh and seitan. Tempeh is a grain-based product made of fermented brown rice. It is firmer and chewier than tofu, and is textured with little bumps. Tempeh is sold in the form of strips or bricks. It absorbs flavors during the cooking process. Seitan is a vegan protein option made of wheat gluten. This thick, chewy "wheat meat" can be hand-made or purchased in stores in the form of boxed mixes.

  Protein powders made from brown rice or buckwheat can also be used as a source of protein. Seeds and nuts are another bountiful source of protein. Quinoa is a popular seed on the market now that acts like a grain, in that it can be boiled and used in recipes like rice. Other seeds and nuts include sunflower seeds, pumpkin seeds, sesame seeds, and almonds, peanuts and Brazil nuts.

Vegetables and Legumes

• Artichokes are a good source of protein.

  Plenty of every-day vegetables are high in protein. Baked potatoes with their skins have protein, as do corn, spinach, peas, artichokes and collard greens. Beans are another good source of protein. Besides the aforementioned soybean, many vegans and vegetarians find high amounts of protein in beans including adzuki, cranberry, white, lentils, mung and navy beans. Don't forget bean sprouts, too!

  Be sure to also include fruit. While lower in protein than beans, many fruits contain as much protein as vegetables, and have the added bonus of being a sweet treat. Try blackberries, bananas and durian.

Other Powders

• Spirulina powder comes from blue-green algae, and is known as a "superfood" because it is high in protein and amino acids. Spirulina can be bought in health food stores in canisters and mixed with drinks or hot cereals. Chlorella powder is made from green algae and has similar uses for its high proteins and amino acids. Hemp powder is derived from the seeds of the hemp plant, and is marketed today as a protein-rich source of nutrients for athletes.