While you may not easily be able to find stuff like mycoprotien and tempeh in the Egyptian market, Egypt’s cuisine is naturally rich in vegan protein sources, with staples like فول (fava beans), طعمية (Falafel), and شوربة عدس (lentil soup). Here are some ways you can get your protein intake when you’re on a plant-based diet living in Egypt.
Soy is among the richest sources of protein. Soy products range from tofu, tempeh, seitan, soy beans, edamame, and soy milk. You can very easily find shaved soy beans (فول صويا مجروش) at any spice/herbs store (عطارة). Tofu is also becoming more popular in Egypt and you can get some at local asian restaurants as well as online zumra and in some markets like gourmet and Fresh Food Market.
This grain, usually known for being a حمام stuffing, actually contains some protein itself; 3.1g per 100g to be more accurate.
Legumes & Beans
Black beans, kidney beans, red beans, fava beans (فول), Green beans (فاصوليا خضراء), Green Peas (بسلة), Lentils (عدس), Chickpeas (حمص), Black Eyed Peas (لوبيا) are all plant-based protein rich sources and are super versatile. You can shape them into Hummus, Falafel, soups, حمص شام, فول مدمس, فول نابت, cook them with tomato sauce, add them to your salads … the world is basically your canvas.
Spirulina is a blue-green algae that carries a whopping 57 g of protein per 100g. Just be careful how much spirulina you eat.
Nuts and Nut Butters
Although nuts like peanuts (~26g protein per 100g), almonds (~6g protein per 23 almonds), cashews (~18g protein per 100g), and pistachios (~26g protein per 100g), and their butters are super rich in protein, they are also very high in fat. Be careful not to consume large quantities if you’re trying to watch your weight.
Protein-Rich Fruits and Vegetables
spinach, beets, broccoli, kale, artichoke(خرشوف), avocados, guava, apricot, and prunes are all examples of protein-rich fruits and veggies.
Oats and Oatmeal (الشوفان)
With ~13.15g protein per 100g of rolled oats, شوفان is a good protein source for vegans.
Chia seeds, hemp seeds, flaxseeds, quinoa, pumpkin seeds, sunflower seeds, sesami seeds (used to make Tahini or طحينة),
Wheat germ is packed with vitamins and minerals and so much protien (23g per 100g). It is the sprouted part of a wheat kernel that helps in reproducing the new plant.
Whole grains and sprouted grains
Whole grains are very good sources of protein and sprouted grains are usually even more nutrient-dense than mature grains
Bonus Survival Hacks:
Imtenan: has a variety of healthy and natural products including honey, coconut oil, flaxseed oil, brown rice, and spirulina.
Greenolic: has rare-to-find options including vegan meat, chicken and cheese.
El Market Store: a store that sells a variety of vegan and gluten-free products.
Earthly Delights: Food market stall and catering service
KAJU: ice cream and prepared food brand
Sea Salt Bakery&Café: 100% gluten free, dairy free & sugar free everything.