Legumes like lentils, chickpeas, black beans, and kidney beans are high in protein and fibre, and also rich in essential nutrients like iron, folate, and magnesium.
Tofu is made from soy milk and tempeh is made from fermented soybeans. They are high in protein, contain all essential amino acids, and are rich in calcium and iron.
Quinoa is a complete protein source containing all nine essential amino acids, also high in fibre, magnesium, and iron. It can be used as a base for salads, in soups, or as a side dish.
Nuts and seeds are high in protein, healthy fats, fibre, and essential nutrients like vitamin E and magnesium. It can be eaten as snacks, added to smoothies, oatmeal, or salads.
Edamame are young soybeans that are high in protein, fibre, and essential nutrients like folate, vitamin K, and magnesium. They can be eaten as a snack, stir-fries, or used in soups.
Nutritional yeast is high in protein and fortified with vitamin B, including B12, which is essential for vegans. It can be sprinkled on popcorn, pasta, and salads, or used to make vegan cheese sauces.
Peas are high in protein and fibre, and pea protein powder is a popular supplement for vegans. Peas can be added to soups, and salads, while pea protein powder can be used in smoothies and during baking process.