A vegan could depend on Plant sources of protein, which helps to reduce the risk of bad cholesterol and heart ailments. The plant sources are much more helpful in providing protein necessary to the body. The amount of protein intake should be calculated as per the work-outs did.
Plant proteins like lentils and soy, nuts, pulses like peas, beans and chickpeas etc. are also a good source of protein. Some types of edible Mushrooms also serve as a good protein source. In order to have an idea about the amount of protein intake, let us have a look at the protein content of some foods for Vegans.
The leafy stuff that is rich in protein sources is like spirulina, tahini, lentils, Amaranth, Artichokes, spinach, broccoli, stalks of Asparagus etc.
Spirulina: It provides nearly 80% of your daily iron needs and also offers 4gms of protein per each tablespoon of it. This is a great protein source for vegans.
Tahini: It provides 8gms of protein per two tablespoons
Lentils: Lentils are enriched with 9gms of protein per half cup and 15gms of fiber
Amaranth/Amaranthus: It is a rich source of iron, vitamin B, and magnesium. It offers 7gms of protein per cup.
Artichokes: They are heart-shaped leafy stuff that provides 4gms of protein per half cup
Spinach: Spinach is a famous protein source having 5gms per cup
Broccoli: Another famous protein-rich leafy vegetable having 4gms per cup
Asparagus: It has protein content of 4gms per cup along with vitamin B and folate
The seeds that are rich in protein sources are Quinoa, Hemp seeds, Oats, Pumpkin seeds, Chia seeds, Tempeh, Edamame etc. and several types of beans and peas such as Black beans, Kidney beans, Green peas, chickpeas, Black-eyed peas are also a good source of protein for Vegans.
Pumpkin seeds: They are very rich sources of protein having nearly 8gms per 1/4th of a cup
Quinoa: Quinoa seeds are famous protein sources having nearly 8gms per cup
Hemp seeds: Hemp seeds contain 13gms of protein per 3table spoons and Hemp milk can also be made out of hemp seeds, used in many recipes.
Chia seeds: Chia is also the best protein source with 5gms per 2 tablespoons
Tempeh: These are the fermented form of soy which is easy to digest and rich in probiotics. They contain nearly 12gms of protein per cup
Black beans: They offer 8gms of protein from half a cup of boiled beans.
Green peas: These are also a great protein source offering 8gms of protein per cup and are rich in vitamin B as well.
Chickpeas: They are excellent protein-rich peas that offer 6-8gms of protein per half a cup
Black-eyed peas: Though are not attractive, these offer 8gms of protein per half a cup
Also, the other foods like nuts, especially Almonds which has nearly 7gms per cup and cheese like Tofu which has 10gms per cup are also good sources of protein.