As a vegan, when asked how I get enough protein and calcium without animal products, it brings a smile to my face. The fact of the matter is that many animals get their protein and calcium from the plants they consume, as evidenced by herbivorous animals like cows, goats, elephants, and tortoises. When eating animals, we are simply getting these nutrients second-hand instead of directly from the plants around us.
As a Nigerian, I have found so many delicious and nutritious plant-based superfoods high in protein, calcium, or both. Firstly, soybean is a complete protein source that can make various foods, such as tofu, soy milk, and okara snacks. Secondly, groundnut (peanut) is a source of protein, with half a cup containing 20.5g, which can be used to can make groundnut soup, a cheaper yet tasty alternative to egusi soup.
Millet is another superfood rich in calcium, with 13% of the recommended daily intake. It can be processed into gruel, used as an alternative to bean porridge, or even made into a cake. Sesame seeds, also called bene seeds in Nigeria, are another excellent source of calcium. When processed into tahini, it contains 13% of the recommended daily intake.
Lastly, Vchunks is a meat substitute made with soybean, wheat, garlic, and onions high in calcium and protein. It is an ideal meat alternative to any delicacy, and it always turns out delicious.
In conclusion, there are many plant-based sources of protein and calcium, and we can take a cue from herbivorous animals and incorporate these superfoods into our diets. Enjoy!!!