The question every vegan gets at dinner has a boring answer: plants have plenty of protein, it's just distributed differently. The skill is building meals around the plants that carry it.
The plant protein hierarchy
The heavy lifters
Lentils, chickpeas, black beans, edamame, tofu, tempeh, seitan. Build the meal on one of these.
The supporting cast
Whole grains, quinoa, oats, nuts and seeds add protein alongside their main job.
The trap
A vegan meal of pasta, vegetables and bread is delicious and almost protein-free. The legume is not optional.
Five high-protein vegan meals
- Lentil dal with rice.
- Black bean chilli (recipe on the blog).
- Tofu stir fry with edamame.
- Chickpea curry with quinoa.
- A legume-based ready bowl when cooking isn't happening: every fiid bowl is built on beans, lentils or chickpeas, high in protein and fibre, ready in 90 seconds.
The same five, without the cooking
If the legume is the point, here is where each fiid bowl sits. The Lentil & Sweet Potato Curry is 40% lentils, the closest thing to a dal in a pouch. The Smoky Black Bean Chilli is 36% black beans and does the job of number two on the list. The Sundried Tomato & Lentil Ragu is 30% lentils over pasta. The Golden Curry House Special is 22.5% cannellini beans with coconut. All four are 275g, take 90 seconds, and keep 18 months in a cupboard.
How to check a "high protein" label
In the EU and UK, "high in protein" is a regulated claim (a set share of the meal's energy must come from protein), so the phrase on a pack means something. Still glance at the per-portion grams and, more telling, whether legumes sit high in the ingredients list.
FAQ
How do vegans get enough protein?
By making legumes, tofu or tempeh the centre of most meals rather than a garnish. Variety across the week covers the amino acid spread.
Are high-protein vegan ready meals worth it?
The good ones are legume-based real food. Judge them like any meal: ingredients first, marketing second.
Which fiid bowl has the most legumes?
The Lentil & Sweet Potato Curry, at 40% lentils by weight.
Try one of each for EUR 14 with the Starter Box, or browse the high-protein plant bowls, ready in 90 seconds.