For those who choose the “veg life,” it’s common knowledge that you’ve got to be informed about the best vegan and vegetarian protein sources. While plants and veggies are chock full of vitamins, minerals, complex carbs, and fiber, they aren’t usually considered protein rich food for vegetarians. In fact, only 5 plants naturally contain “complete” protein, or a full combination of the 22 amino acids that the body needs to form different proteins: quinoa, buckwheat, hemp and chia seeds, spirulina, and amaranth.
So, you need to know your top vegan protein sources. Luckily, you can still create high protein vegan foods by combining different vegetables—and chickpeas are consistently noted as one of the best vegan protein sources! That means you can combine them with other veggie ingredients to create protein rich snacks. And interestingly, tahini is a high protein vegetarian food as well, due to its high protein content, and especially when mixed with beans. So if only there were some delicious combo that mixed both chickpeas and tahini… that would be so great… hey, wait a minute!
Hummus as a Rich Source of Protein
As it turns out, hummus is a high protein vegan snack. Why? As mentioned before, chickpeas are consistently listed as prime vegetarian protein options. They contain all 8 essential amino acids, meaning the ones your body does not produce on its own. And tahini contains all the amino acids that chickpeas do not—meaning they combine to make one of the tastiest vegetarian protein foods around. The ingredients in a basic hummus are simple:
- Chickpeas
- Olive Oil (hopefully Extra Virgin!)
- Tahini
- Lemon Juice
- Garlic
- Sea Salt
- Spices
By combining these healthy ingredients (but mainly chickpeas and tahini), a serving of hummus can contain anywhere from 2 to 5 grams of protein. This means that while it is not in the same class as the seitan and tofu powerhouses, it is still qualifies as a high protein vegetarian snack in its own right.
This does come with some qualifiers, though… because not all hummus is as healthy as advertised.
Making Sure Your Hummus is Healthy Vegan Protein
The fact is, not all hummus is created equal. It’s easy to buy a nice-looking hummus off the shelf, only to discover that it is a pasteurized, chemical-laden paste whose “cons” far outweigh the “pros!” That’s why aficionados of high protein vegan foods know what to look for in a hummus:
- USDA Certified Organic – no unhealthy pesticides or additives
- Extra Virgin Olive Oil – top-quality Omega-3s, instead of canola oil
- High Pressure Processed – no heat treating or synthetic preservatives
When your hummus meets these criteria, you know it’s among the best vegetarian protein foods. And that’s why we created HOPE Hummus. USDA Certified Organic, high pressure processed, and containing only high quality extra virgin olive oil, HOPE is made with industry-best ingredients and practices to ensure that only the best vegetarian protein powers your body!
Protein Rich Snacks
Need ideas for your own high protein vegan snacks? Well, look no further than the delicious high protein vegetarian snacks made by our flavor creators at the HOPE Kitchen—or by our foodie friends on Instagram! In less than 5 minutes, a quick look-over yields these yummy vegetarian protein options:
#MeatlessMonday Protein Salad by @basilandbiceps
This tasty salad combines Original Recipe hummus with tofu, soybeans, carrots, cucumber, and other veggies for a high fiber and high protein vegan snack.
One-Pan Mexican Quinoa by @cultivatewithkruti
This feisty dish combines two protein rich foods veg lovers crave! Quinoa is known as a great vegan protein option, and when combined with Spicy Avocado hummus and veggies, it’s a tasty treat!
Quinoa Stuffed Peppers by @cultivatewithkruti
Another protein rich snack is this stuffed pepper variation that combines Original Recipe hummus with red bell pepper, quinoa, tomato, and quinoa—and proves that great high-protein vegan snacks are only 20 minutes away!
With all these reasons to munch, it’s no wonder that hummus is one of the top vegan protein sources… and that HOPE is the best hummus! Enjoy your meals in peace, knowing you have one of the best vegan protein sources on the market.
As always, cheers and happy eating!
