The short answer to where vegans get their protein is from the same places the animals get theirs: plant-based sources.
Proteins are composed of 21 to 22 amino acids, of which only 8 are essential, meaning that the body cannot produce them on its own. A source of protein is termed complete when it contains all 8 essential amino acids, such as in animal flesh including their secretions and derivatives as well as a few plant-based ones.
Basically, getting all the essential amino acids is just as easy simply by combining foods and mixing a variety of vegetables, legumes, grains, seeds, and even roots. Not only do these combinations provide all the nutrients the human body needs, but also they are by far more nutritious and easier for the body to digest.
Plant-based complete proteins
Here is a list of complete proteins from the plant world.
- Soybeans (including tempeh, tofu, seitan, and edamame)
- Lupini beans
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Quinoa
- Amaranth
- Buckwheat
- Truffles
- Spirulina
Mixed sources of protein
Here is a list of incomplete sources of protein that need to be mixed with each other to obtain all amino acids needed by the body.
- Other legumes (chickpeas, beans, lentils, etc)
- Seeds
- Rice and other whole-grains
Complete sources of protein when mixed
- Rice and beans
- Barley and lentils
