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July 8, 2022

Where to find the protein in vegan foods?

Where to find the protein in vegan foods? - vegan food.
Veganism is far from being considered a fashion trend or merely a vegan diet associated with wanting to lose weight.

Adopting this way of life is related to respecting animals and biodiversity, saving lives, and keeping our food healthier. An important issue of this way of life is knowing where to find the protein of vegan foods, since there is no animal meat or fish consumption, so one has to look for this vegan protein in other foods.

According to the Journal of the American Dietetic Association, a reference in the sciences of food, nutrition, and dietetics, it is possible to find in everyday foods enough protein without having to resort to the consumption of animal ingredients.

The commitment of our vegan restaurant in Chiado is to offer a different menu every day, in a comprehensive and varied range of vegan food. In our delicious meals, you can find some protein-rich foods mentioned here.

Vegan Protein: in what foods can you find it?

What are the best sources of vegan protein and the most used foods? The answer is simple: look for foods with some essential amino acids: phenylalanine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, and valine. Our vegan restaurant in Lisbon, sharing this philosophy of eating healthy without suffering, integrates organic ingredients in its vegan recipes rich in protein.

Get to know some food sources of protein:

Red beans

Red beans are associated with a diet rich in nutrients and an excellent source of fiber, helping to lower cholesterol and regulate blood sugar levels. By adding red beans to vegan protein, you can replace meat with a food rich in minerals such as copper.


In nuts, such as walnuts, pistachios, cashews, almonds, and others, you can find a balance of protein for a vegan diet. Most nuts are rich in fat, which strengthens the skin and give us energy, so we don't get hungry after a while, and can even be used for desserts.


Seeds are commonly used to give a different flavor to food, the best-known being chia seeds or pumpkin seeds, rich in vitamin, fiber, magnesium, and phosphorus. Another lesser-known seed is flaxseed, with which flaxseed oil can also be made, which contains omega-3s and is an alternative to eating fish.


Fruits are among the best sources of vegan protein, rich in potassium and fiber, and can go very well with meals and, of course, desserts. Citrus fruits, watermelon, berries, cantaloupe, and many other fruits were used in a dessert. On the other hand, lemon can be used to give a touch of acidity to a sauce to accompany a meal.


Considered by many as "the vegan meat" or "the white meat," seitan is part of any vegetarian cuisine, being a gluten-based vegetable meat rich in protein. Many meals can be made with seitan, such as seitan with mushrooms, braised seitan, roasted seitan, seitan à Portuguesa (inspired by the typical dish carne à Portuguesa), and other dishes where you can think of replacing pork, turkey, or chicken.