Plant-Powered Protein: A Guide to Five Essential Vegan Protein Sources

Struggling to fulfill your amino acid requirements? Today I’m going to share with you my top five outstanding plant-based protein options, outlining their benefits and how to prepare them.

  1. Seitan: Wheat-Based Protein Powerhouse

Seitan, derived from wheat gluten, is a versatile and protein-packed option for vegans. With an impressive 75 grams of protein per 100 grams, seitan is a fantastic choice. It's essential to note that seitan is relatively low in lysine, an essential amino acid, so don’t have more than 1-2 servings a day.

Recipe: Homemade Seitan Strips

  • Combine 380g of vital wheat gluten with 240 ml of water.

  • Add seasonings like onion powder, garlic powder, salt, and pepper.

  • Knead the mixture for one minute 

  • Cut into 4 pieces and stretch them out

  • Simmer in water for 40 minutes, then air fry for a crispy finish.

  • Serve with your favourite sauce, like barbecue.

2. Tofu: The Soy Sensation

Tofu, made from soybeans, is a versatile and protein-rich option for vegans. With 12 grams of protein per 100 grams, tofu can be used in various dishes. From marinated and roasted cubes to scrambled tofu, the possibilities are endless.

Recipe: Scrambled Tofu

  • Press water out of a 400g block of firm tofu.

  • Steam fry chopped onions and mushrooms for 5 minutes 

  • Crumble ½ the block of tofu, add it to the pan and cook until the moisture has evaporated

  • Add ½ tsp turmeric, pinch black pepper, and 1 tsp garlic powder and cook for 1 minute

  • Add cherry tomatoes and spinach and cook for 2 minutes final minutes

3. Silken Tofu: A Dessert Delight

Silken tofu, with its higher water content, is perfect for creating creamy desserts. With 7 grams of protein per 100 grams, it's a guilt-free addition to your sweet treats.

Recipe: Chocolate Mousse

Simply blend 350g of silken tofu, 100g of dates, 2 tbsp almond butter, and 1 tbsp cocoa powder until smooth (adding a small splash of plant milk if necessary).

4. Tempeh: Fermented Flavour Bomb

Tempeh, a fermented whole soybean product, offers a nutty flavour and 20 grams of protein per 100 grams. Perfect for marinating and roasting, tempeh bacon is a delicious option.

Recipe: Tempeh Bacon

  • Marinate thin strips of a 200g tempeh block in 2 tbsp soy sauce, 1 tsp maple syrup, and 1 tsp smoked paprika.

  • Air fry at 200 degrees Celsius for 14 minutes or bake for 15-20 minutes.

  • Serve in a sandwich or crumbled into a salad with lemon tahini dressing.

5. Textured Vegetable Protein (TVP): Healthy Meat Substitute

Textured Vegetable Protein, or TVP, is a soy-derived product with an impressive 50 grams of protein per 100 grams. It's a fantastic option for creating vegan versions of meat-based dishes.

Recipe: Quick TVP Bolognese

  • Rehydrate TVP in hot water or stock for 10 minutes.

  • Drain and squeeze out excess water

  • Sauté and brown in a pan.

  • Mix with your favourite oil free tomato sauce for a quick and protein-rich Bolognese that can be served with pasta. 

With these five plant-based protein sources, incorporating adequate protein into your vegan diet becomes not only achievable but delicious. Experiment with these recipes to discover the versatility and flavors that plant-based protein can offer. Whether you're an athlete or simply looking to add more plant-based goodness to your diet, these protein sources are sure to satisfy your nutritional needs.

vegan high protein recipe cookbook

For even more high protein vegan recipes check out our cookbook ‘Where do you get your protein’

Have a great week!

Warmly, Paul & Gemma

Paul Kerton