This is the perfect recipe for satiating your appetite and keeping you full for at least a few hours. This vegan chili packs in protein with multiple forms of beans, is low in calories, and provides a great source of fiber. This chili is great on its own, but feel free to add whatever toppings sound good to you, including avocado, guacamole, cilantro, or vegan sour cream/shredded cheese.
How Much Protein Is In Vegan Chili?
How much protein is contained in a bowl of vegan chili depends on the ingredients and how many protein sources are utilized. When looking at different vegan chili recipes, some protein amounts I saw were 6 grams, 10 grams, 18 grams, and 25 grams. If you prioritize consuming a high-protein diet, to get a high amount of protein, prioritize beans, vegan meat alternatives, and complete proteins like quinoa in your chili.
What Is A Good Meat Substitute For Chili?
To make a vegan chili that still seems meaty, use alternatives such as walnuts, mushrooms, and carrots as the base. Mixing these surprisingly creates a rather meaty consistency that makes it so you don’t miss meat-based chili. To also provide a flavor profile similar to a meat-based chili, try adding onion, garlic, green chiles, and spices used in your favorite meaty chili. Great ways to add an extra boost of flavor and creaminess to your bowl of vegan chili are to top it with avocado, tortilla chips, or plant-based shredded cheese/sour cream.
Why Do Vegans Struggle With Protein?
With a vegan diet, it is relatively easy to get enough protein if you are targeting suitable food sources. The typical vegan diet provides enough protein and amino acids to keep one healthy and thriving. If vegans make sure to consume a variety of food items, one should receive the proper amount of protein and not experience any adverse health effects. The only reason vegans may experience a protein deficiency is if high-protein food sources like nuts, seeds, and legumes are not targeted and prioritized.
What Vegan Food Has The Most Protein?
Some vegan foods that provide the highest amounts of protein include tofu/tempeh/edamame, lentils, chickpeas, peanuts, and almonds. Firm tofu contains ten grams of protein in half of a cup, edamame has 8.5 grams of protein in half of a cup, and tempeh provides fifteen grams of protein in half of a cup. Red and green lentils are a great source of protein, fiber, iron, and potassium. Lentils contain about nine grams of protein in half of a cup. Chickpeas have around seven grams of protein in half of a cup. Chickpeas are highly versatile and can be utilized in recipes such as stews, curries, wraps, and hummus. Peanuts contain one of the highest amounts of protein, with 20.5 grams in half of a cup. If you prefer peanuts in the form of peanut butter, there are about four grams of protein within a tablespoon. Lastly, almonds have 16.5 grams of protein in half of a cup. They also are a great source of vitamin E.
How Can I Get 50 Grams Of Protein On A Vegan Diet?
The best way to receive a high amount of protein on a vegan diet is to target high-protein foods throughout the day. These include seitan, tofu, lentils, beans, spelt/teff, hemp seeds, peas, spirulina, quinoa, sprouted grains, soy milk, oats, wild rice, chia seeds, nuts, and nutritional yeast. If you are targeting a high-protein diet, it is essential to prioritize good sources of carbohydrates, fruits, vegetables, and protein to ensure a healthy and balanced diet.
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Use this recipe if you’re ever in need of a fast, inexpensive dinner out in the woods or at home on a busy night. Please feel free to share with us any personal twists to this already awesome vegan chili recipe. We’d love to hear from you! You can also share your own recipes with us on our ➡️Share Your Recipe⬅️ page.
Resources
Lindsay. (2020, February 27). Vegetarian Chili. Pinch of Yum.
N.d. (2022, June 2). Why Going Vegan Won't Lead to Protein Deficiency. Vegan Supplement Store.
Olsen, N. (2023, January 10). Top 15 sources of plant-based protein. Medical News Today.
Petre, A. & Ajmera, R. (2023, November 27). The 18 Best Protein Sources for Vegans and Vegetarians. Healthline.
