What are the best plant-based sources of protein for vegans

 Vegans can get high-quality protein from a variety of plant-based sources.  Here are some of the best plant-based sources of protein for vegans:

  Legumes: 

Legumes such as chickpeas, black beans, lentils, kidney beans and split peas are rich in protein, fiber and essential nutrients.  They can be eaten as main dishes, soups, salads or spreads (like hummus).

  Soy and soy products: 

Soy is one of the most complete plant sources of protein.  Tofu, tempeh, soy milk, and textured soy protein are great high-protein, versatile options for vegan cooking.

 Quinoa:

Quinoa is a pseudo-grain that contains all the essential amino acids, making it a complete protein source.  It is also rich in fiber, iron and magnesium.

 Seeds and Nuts: 

Chia seeds, hemp seeds, flax seeds, sunflower seeds, almonds, cashews and walnuts are options high in protein and healthy fats.  They can be eaten alone, added to smoothies, salads or used in vegan baking recipes.

 Seitan Products: 

Seitan, also known as “meat wheat,” is a vegan protein made from wheat gluten.  It is high in protein and can be used as a meat substitute in many recipes.

 It is important to vary plant protein sources to get a wide range of nutrients.  By combining different sources, you can ensure you get all the essential amino acids needed for a balanced diet.