Issue 2 Sent
Where the protein actually is
In this issue
- Two high-protein recipes
- Eight plant proteins, with rough numbers
- How to make tofu people actually like
- A reader question about protein powder
Hey. This week is about the question every vegan gets asked at dinner: where do you get your protein?
The short answer is: from lots of places, and most of them are cheap. Below are approximate amounts based on USDA FoodData Central. Brands vary, especially for tofu and seitan, so check the label if you are tracking closely.
Which plant foods have the most protein?
| Food | Typical serving | Protein, about |
|---|---|---|
| Seitan | 3 oz (85 g) | 20 g or more |
| Tempeh | 3½ oz (100 g) | 19 g |
| Edamame, shelled | 1 cup (155 g) | 18 g |
| Lentils, cooked | 1 cup (198 g) | 18 g |
| Firm tofu | 3½ oz (100 g) | 10 to 17 g |
| Chickpeas, cooked | 1 cup (164 g) | 14 g |
| Soy milk | 1 cup (240 ml) | 7 to 8 g |
| Peanut butter | 2 tbsp (32 g) | 7 g |
A dinner built on one of the top six, with a grain and a sauce, usually lands in the range most people aim for at a meal.
How do you make tofu taste good?
Three moves. Press it for 10 minutes so it can brown instead of steam. Tear it rather than cube it, because rough edges get crispier. And coat it lightly in cornstarch before it hits a hot pan. That is exactly what happens in the peanut tofu noodles.
This week’s recipes
- Peanut tofu noodles: tofu plus peanut sauce, good hot or cold.
- Tofu scramble breakfast burritos: make six on Sunday and freeze them.
Reader question: do I need protein powder?
Usually not. It is a convenience, handy if you train hard or struggle to eat large meals, but food covers most people’s needs. If you do buy one, a pea or soy blend with a short ingredient list is a good place to start.
See you Sunday.
Questions from this issue
Where do vegans get protein?
Mostly from soy foods like tofu, tempeh, edamame and soy milk, from lentils, beans and chickpeas, from seitan, and from nuts, seeds and their butters. Whole grains add a meaningful amount too.
Do vegans need protein powder?
Most people can meet their needs from food. Powder is a convenience, useful if your appetite is small or your needs are high, not a requirement.