20 Amazing Vegan Protein Sources in South Africa (2025)

This guide will show you 20 amazing vegan protein sources in South Africa.

Did you know South Africans spend up to 30% of their monthly budget on food?

I’ve got great news!

You don’t need costly supplements or exotic superfoods to get enough protein on a vegan diet.

Now

I’ve explored local markets from Cape Town to Johannesburg. I’ll show you how to get cheap, high-quality plant protein.

Many of South Africa’s most protein-rich vegan foods are in traditional cuisine!

Source: Gillian Berry

Local Legumes: Your Protein Powerhouse

I’ll never forget my first walk through the busy aisles of the Oriental Plaza in Johannesburg. I was amazed at the towers of colourful legumes selling for a fraction of supermarket prices!

After years of being vegan in South Africa, legumes are lifesavers.

They are cheap and high in protein.

The Real Deal on Dried vs. Canned

Listen, I get it – canned beans are super convenient!

But I’ve learned that buying dried beans has saved me nearly R800 per month.

A can of chickpeas at Checkers costs about R20, while my local market sells a kilogram of dried chickpeas for R45.

Sure, they need soaking, but I’ll show you my weekend prep routine, which makes it easy.

My Top Budget-Friendly Picks

After years of trial and error, these are my go-to legumes that give the best bang for your buck:

Sugar Beans

I love these! At R30-40 per kg, they’re my weekly staple. Just one cup packs in 15g of protein – as much as two large eggs!

I usually cook a big batch on Sundays.

And use sugar beans in curries, stews, and breakfast bowls throughout the week.

Split Peas

These little powerhouses are my secret weapon. They cost about R25/kg, so they’re the cheapest option. They cook faster than whole beans and are perfect for traditional South African dishes.

My mother-in-law taught me a tremendous split pea curry. Even my meat-loving friends request it!

Lentils

Brown lentils are my weeknight heroes because they don’t need pre-soaking. I grab them for around R35/kg at Food Lover’s Market, and they’re ready in just 20 minutes.

Perfect when I’m running late but still want a protein-packed dinner!

Where I Find the Best Deals

Let me share my favourite spots:

• Oriental Plaza in Joburg: The prices here are unbeatable, especially if you buy in bulk
• I stock up at the Victoria Street Market in Durban. Their legume selection is incredible.
• Local farmers’ markets: I’ve found that going near closing time often gets me great deals
• Bulk sections at Food Lover’s Market: Their “scoop your own” section has reasonable prices.

My Storage Secrets

I learned this the hard way (RIP to my first batch of mouldy beans!), but here’s what works for me:

• Clean glass jars are your best friends.
• Always let the legumes cool entirely before storing them.
• Add a bay leaf to each container, preventing those little weevils from moving in.
• Label everything with dates (trust me, all dried beans start looking the same after a while)!

Unsplash/Denise Johnson

Pro Tips I Wish I’d Known Earlier

1. Soak your beans in hot water, and they’ll be ready in half the time.
2. Never add salt while cooking – it makes them challenging (it took me way too long to figure this out!).
3. Buy in bulk during winter when prices are lower.
4. That white foam while cooking? Normal, skim it off.

Here’s a little-known fact: many traditional South African dishes use legumes. They do so brilliantly.

Local gogos (grandmothers) have taught me a lot. They showed me how to turn simple beans into incredible meals.

My favourite is umngqusho (samp and beans). It’s delicious and provides complete protein when combined with the beans.

Starting your vegan protein journey doesn’t mean buying everything at once. Start with one type of legume, master it, and then expand your collection.

That’s what I did, and now my pantry is a rainbow of affordable, protein-rich options!

Does anyone else love finding great deals on legumes?

What’s your favourite way to prepare them? Leave a comment below—I’d love to hear your stories and share more tips!

Indigenous Plants and Grains Rich in Protein

You know what’s impressive?

While everyone loves imported quinoa, we have excellent, protein-rich plants in our South African backyard!

I’ve spent years exploring local markets and learning from indigenous experts. I’m excited to share these hidden gems with you.

The Magic of Morogo

Let me tell you about my first encounter with morogo (African spinach) – it was a complete game-changer!

Source/steadyhealth.com

A friendly vendor saw my confusion at a Limpopo market as I stared at some unfamiliar leafy greens.

The confusion!

I’ve seen these friendly greens in KZN, but they grow naturally in the fields.

The day selling explained that morogo packs about 4g of protein per cup, growing wild in many areas!

Here’s what I’ve learned about finding and preparing morogo:

• Look for dark, crisp leaves (the darker, the more nutritious)!
• You can often find it at township markets for a fraction of supermarket prices.
• It grows year-round in most of SA, but it’s best during our rainy season.
• Fresh bunches usually cost between R10-15, and they’re packed with nutrients.

Local Grains That Changed My Life

Sorghum (Mabele)

I’ll never forget my grandmother’s reaction when I told her I was paying R80 for imported quinoa.

She laughed and introduced me to sorghum. It’s a staple in African homes forever!

Here’s why I’m now obsessed with it:

• It’s got about 11g of protein per cup.
• Costs around R25-30 per kg (way cheaper than quinoa!)
• Makes an incredible breakfast porridge.
• Grows locally and supports our farmers.

Amazing Amaranth

This is seriously my new favourite discovery!

I found it at a small farm stall outside Pretoria, and I couldn’t believe the protein content – about 9g per cup! The best part? It grows like a weed (literally), and some farmers give it away for free when it pops up in their fields.

Where I Find These Treasures

Let me share my secret spots:

1. Rural markets outside significant cities.
2. Traditional healers’ markets (ask respectfully).
3. Local farmers’ markets, especially in the early morning.
4. Some Pick n-Pay stores now have Indigenous food sections!

Seasonal Tips I’ve Learned

After many seasons of trial and error, here’s my calendar:

• Summer: Perfect for fresh morogo and wild greens.
• Winter: Focus on dried grains and preserved leaves.
• Spring: Watch for new amaranth growth.
• Autumn: Best time to stock up on grains for storage.

My Money-Saving Secrets

Want to know how I cut my protein costs in half? Here’s my strategy:

1. I buy grains in bulk during the harvest season.
2. I’ve learned to dry my morogo (my kitchen’s got hanging bundles everywhere!)
3. I connected with local farmers who let me know when they have a surplus.
4. I started a small balcony garden for continuous greens.

Traditional Preparation Hacks

I learned something fascinating from a Zulu elder. Traditional preparation methods increase protein availability!

For example:

• Fermenting sorghum slightly before cooking.
• Combining morogo with peanuts for a complete protein profile.
• Using specific clay pots that enhance mineral content.
• Adding traditional herbs that aid protein absorption.

Growing Your Protein

I started with zero gardening experience, but now I have a thriving balcony garden!

Here’s what worked for me:

• Morogo grows like a champ in recycled containers.
• Amaranth grows itself – just scatter seeds!
• Traditional mixed planting techniques help everything thrive.

You wouldn’t believe how empowering it is to walk onto my tiny balcony and harvest protein-rich greens for dinner.

It’s not just about saving money anymore. It’s about connecting with our South African heritage and sharing its treasures.

Pro tip: Start a WhatsApp group with other indigenous food enthusiasts!

Our group chats have taught me a lot about seasonal availability and prep methods. We even organize bulk buying together now!

Have you tried any of these local protein sources? Or does your family have unique ways of preparing them?

I’d love to hear your stories and tips. There’s always more to learn about our incredible local food heritage!

Remember, you’re not just nourishing yourself whenever you choose these local protein sources.

You support local farmers, preserve traditional knowledge, and celebrate our rich food culture.

How amazing is that?!

Soy Products: Finding Affordable Protein Source Options

Let me tell you about my journey with soy products in South Africa—it’s been quite an adventure!

When I first started my vegan journey, I nearly fell off my chair when I saw the prices of tofu at Woolworths.

After years of exploring and talking to vendors, I’ve found cheap ways to enjoy soy products.

The Local vs. Imported Game

Here’s something that blew my mind: We’re growing tons of soybeans right here in South Africa.

Yet, most people are still buying expensive imported soy products!

After some detective work (and many market visits), I’ve found that local options can be up to 60% cheaper.

Let me share what I’ve discovered:

My Tofu Treasure Map

Trust me, finding affordable tofu became my mission!

Here are my go-to spots:

• Chinese supermarkets in Cyrildene, Joburg (my favourite is Wing Hing).
• The Oriental Plaza (I buy in bulk and freeze).
• Asian markets in Durban’s CBD.
• Local tofu producers in Cape Town’s Observatory area

Pro tip: I’ve made friends with several vendors who now WhatsApp me when fresh batches arrive. Building these relationships has saved me thousands of rands!

DIY Soy Adventures

Okay, this is where things get exciting!

After watching my grocery bill shrink by making my soy milk, I’m never going back.

Here’s what I’ve learned:

Soy Milk Making

• I bought a basic soy milk maker for R600 (paid for itself in 3 months!)
• 1kg of local soybeans costs me about R30
• This makes around 8 litres of soy milk.
• Compare that to R25-30 per litre at stores!

Homemade Tofu Journey

My first attempt at making tofu was… interesting (let’s say my kitchen looked like a science experiment gone wrong 😅). But now? I’m producing restaurant-quality tofu for a fraction of the price!

Here’s my basic setup:

• Soybeans from local farmers.
• Calcium chloride (you can get this cheaply from brewing shops).
• I made a tofu press from items at Builder’s Warehouse.

Bulk Buying Brilliance

Let me share my favourite budget hack: I organize bulk buying groups!

Here’s how it works:

• We pool our money.
• Order directly from local producers.
• Split the delivery costs.
• Everyone saves about 40% compared to retail prices.

Storage Solutions That Work

After one bad experience with mouldy tofu (never again!), here’s what I’ve learned:

1. For fresh tofu:
   • Change the water daily.
   • Add a pinch of salt to the stored water.
   • Never keep it for more than a week.
2. For frozen tofu:
   • Cut into portions before freezing.
   • Press out excess water.
   • Double wrap to prevent freezer burn.

My Favourite Local Brands

Through lots of taste-testing (tough job, but someone had to do it! 😉), here are the local brands that give the best bang for your buck:

Earth Products

• Their bulk soy mince is my weekday dinner saviour.
• Often, it is on special at Food Lover’s Market.
• Excellent protein content for the price.

Fry

• Yes, they’re a bit pricier, but watch for specials.
• I stock up during their factory shop sales.
• Their bulk packs work out cheaper.

Money-Saving Tips I’ve Learned The Hard Way

1. Never buy small packages – the markup is crazy!
2. Check expiry dates (I once ended up with way too much nearly-expired tofu)
3. Join local vegan groups on Facebook for special deals.
4. Make friends with your local Asian grocery store owners.
5. Consider splitting costs with friends for bulk purchases.

The Restaurant Connection

Here’s a tip: I’ve made friends with local vegan restaurants. Some sell their house-made tofu at low prices.

Plus, they often have excellent preparation tips!

If you’re near Doornpoort, Pretoria, I host monthly soy milk and tofu-making workshops in my kitchen. It’s incredible how many people want to learn these skills!

We share tips and tricks and usually end up with too much food – not that anyone’s complaining! 😋

Have you tried making your soy products? Or do you have a favourite local supplier I haven’t mentioned? Please comment below. I love finding new sources and sharing tips with fellow budget-conscious vegans!

Remember, starting your soy journey doesn’t have to be overwhelming. Start with one product, master it, and then expand your horizons. That’s what I did, and now I’m saving money while enjoying all sorts of delicious soy products!

Want my detailed recipe for homemade tofu?

Let me know in the comments – I’d love to share it with you! And don’t forget to join our local vegan WhatsApp group for daily deals and tips. 💚

Power Vegan Protein Sources: Nuts and Seeds

Let me tell you something that shocked me when I first went vegan – the price of nuts nearly sent me running back to dairy!

But, after three years of smart shopping and trial and error, I’ve cracked the code to affordable nutty protein.

I’ve learned everything about getting these protein powerhouses without emptying your wallet!

My Top Money-Saving Picks

You know what’s funny? The most expensive nuts aren’t always the most nutritious!

Here are my absolute favourites that give you the most protein bang for your buck:

Peanuts – The Ultimate Budget Hero

I can’t believe I used to overlook peanuts!

They’re my daily go-to at just R30-40 per kg (when buying raw).

Here’s what I’ve discovered:

• Raw peanuts from farmers’ markets are WAY cheaper than roasted.
• They’ve got about 25g of protein per 100g.
• Roasting them makes them taste amazing (and your house smells incredible!)
• Local peanut farmers often sell “ugly” peanuts for half-price.

Pro tip: I buy raw peanuts in 5kg bags, roast them myself, and store them in glass jars. The savings are incredible!

Seasonal Shopping Secrets

Oh my word, this changed everything for me!

Here’s my seasonal buying calendar:

Spring

• Stock up on sunflower seeds (harvest time means lower prices!)
• Watch for early pumpkin seed sales
• Local pecan nuts start appearing at markets

Summer

• Macadamias are the cheapest (I’ve found them for half price at farms in Mpumalanga)
• Fresh peanuts hit the markets
• Look for bulk deals on almonds

My Favorite Budget-Friendly Spots

Let me share my secret shopping spots:

1. The Indian spice shops in Fordsburg (my absolute favourite!)
2. Farmers’ markets just before closing (hello, discount nuts!)
3. Small-scale local farmers (check Facebook Marketplace)
4. Bulk buying clubs (I started one with my neighbours)

My Storage Game Plan

Learn from my mistakes! I once lost a whole batch of expensive nuts to rancidity (it still hurts to think about it 😭).

Here’s what I do now:

• Vacuum seal bulk purchases.
• Store in glass jars with silica gel packets.
• Keep a “use first” container in the fridge.
• Label EVERYTHING with dates (seriously, do this!).

Money-Saving Tricks That Work

1. Buy “pieces” instead of whole nuts
   • They’re often 40% cheaper
   • Perfect for smoothies and baking
   • Just as nutritious!
2. DIY Nut Butter: You wouldn’t believe how much I save making my own!
3. For example:
   • Store-bought almond butter: R120
   • Homemade from bulk almonds: R65 Plus, it’s fresher, and you can control the salt!

My Weekly Prep Routine

Here’s what works for me:

1. Sunday morning: Roast a fresh batch of peanuts
2. Make portion-sized bags for work snacks
3. Prep a big jar of mixed nuts and seeds
4. Grind what I need for the week’s smoothies.

Creative Uses I’ve Discovered

Want to know how I stretch my nut budget even further?

Here are my favourite tricks:

• Use crushed peanuts instead of expensive pine nuts in pesto.
• Mix cheaper seeds with pricier nuts in trail mixes.
• Make “fancy” nut butter by adding a few expensive nuts to peanut butter.
• Use sunflower seeds in place of cashews in creamy sauces.

Growing Your Own

This might sound wild, but I’ve started growing my pumpkin and sunflower seeds! My tiny garden produces enough seeds to last several months.

The initial learning curve was steep (RIP, first sunflower batch), but now it’s rewarding!

Budget-Friendly Recipe Ideas

Here’s what I make when the budget is tight:

• Sunflower seed “parmesan” (way cheaper than cashew versions!)
• Mixed seed bread topping.
• Homemade dukkah with primary seeds.
• Budget-friendly protein balls using mainly peanuts.

Let’s Talk Numbers

Here’s what I spend monthly on nuts and seeds now:

• Before my budget strategy: R850
• After implementing these tips, R320, a saving of R530 per month!

Would you believe I eat more nuts and seeds now than when I spent more on them? It’s all about knowing where and when to buy them!

Have you tried any of these money-saving tricks? Or do you have some tips I haven’t discovered yet? (and cheaper)! 🌱💪

Budget-Friendly Meal Planning Strategies

Can I share something that transformed my vegan journey?

When I started, I spent too much time creating expensive vegan meals that I had seen on Instagram.

But, after a year of planning (and some epic fails!), I’ve cut my grocery bill in half. I’m eating better, too!

Let me show you exactly how I do it.

My Weekly Game Plan

Trust me, this system is a game-changer!

Here’s what my typical week looks like:

Sunday Prep Day Magic

I call it my “power hour” (though it’s usually more like two! 😅):

• Soak beans and legumes for the week
• Prep big batches of basics (rice, lentils, roasted veggies)
• Portion out snacks into grab-and-go containers
• Please make at least one big-batch sauce (my peanut sauce is legendary!)

Pro tip: I turn on my favourite podcast and make it a fun self-care ritual rather than a chore!

My Cost-Cutting Secrets

Let me break down my favourite money-saving tricks:

The Base + Flex Method

This changed everything for me! Here’s how it works:

• Bases: Budget-friendly proteins (legumes, tofu)
• Flex: Whatever veggies are on special that week
• Seasonings: Bulk-bought spices to transform the same ingredients into different cuisines

I spend about R1200 monthly on bases and just R600 on flex items – way less than my old R2500 grocery bills!

Smart Shopping Schedule

I’ve mapped out the best days for deals:

• Monday: My local greengrocer marks down weekend leftovers
• Wednesday: Food Lover’s Market veggie specials. If in Pretoria, check the FruitShop in Wonderboom.
• Saturday: Farmers’ market end-of-day discounts.
• Month-end: Bulk store runs for pantry staples.

My Go-To Cheap & Cheerful Meals

These are my absolute favourites that cost under R30 per serving:

1. Monday: “Clean Out the Fridge” Buddha Bowls

• Base: Brown rice (R2 per serving)
• Protein: Spiced lentils (R3)
• Toppings: Whatever veggies need using up
• Magic touch: That legendary peanut sauce I mentioned!

1. Tuesday: One-Pot Wonder

• Base: Soup mix (R5 per serving)
• Protein: Red split lentils (R4)
• Veggies: Whatever’s on special
• Secret ingredient: My homemade stock powder

You get the idea! I’ve got a whole month planned out like this.

Batch Cooking Brilliance

Here’s what I’ve learned about batch cooking:

• Cook once, eat thrice (minimum!)
• Freeze in portion sizes (I learned this the hard way!)
• Label EVERYTHING (seriously, mystery freezer containers are not fun)
• Keep a freezer inventory on your phone

Shopping List Strategies

Want to know my weird but effective system?

1. I use a template with three columns:
   • Must buy (running low)
   • Good to stock up (on sale)
   • Wish list (when budget allows)
2. I take photos of my fridge and pantry before shopping (saved me from so many duplicate purchases!)

Reducing Food Waste

This was huge for my budget! Here’s what works for me:

• The “eat me first” box in the fridge
• Weekly “use it up” meals
• Freezing herbs in ice cube trays
• Regrowing veggies from scraps (my green onions are immortal!)

My Monthly Budget Breakdown

Here’s my actual monthly spending:

• Protein sources: R600
• Fresh produce: R400
• Pantry staples: R200
• Specialty items: R100 Total: R1300 (down from R2500!)

Planning Tools I Love

I keep it simple:

• A magnetic whiteboard on my fridge
• My phone’s notes app for shopping lists
• A budget-tracking app
• A WhatsApp group with friends for sharing deals

When Things Don’t Go As Planned…

Because, let’s be honest, they often don’t! Here’s my backup plan:

• Keep emergency frozen meals ready
• Always have quick-cook basics on hand
• Know your cheap takeout options
• Have some 10-minute meal ideas ready

Listen, I know meal planning can seem overwhelming at first. Start small! Plan three days at first, or focus on breakfast meal prep. That’s how I started, and now it’s second nature.

Want my weekly meal plan template? Drop a comment below!

And I’d love to hear your budget-friendly meal-planning tricks – we’re all in this together! 💚

Remember, the goal isn’t perfection—it’s progress. Some weeks, I’m super organized, and others… well, my local falafel shop knows me by name! 😉

But this system has saved me money, time, and headaches about “what’s for dinner”!

What’s your biggest meal-planning challenge? Let me know in the comments—maybe we can brainstorm solutions together!

Growing Your Vegan Protein

Okay, let me share something exciting – you don’t need a huge farm or garden to grow your protein!

I started with a tiny Joburg apartment balcony. Now, I grow enough protein-rich plants to supplement my meals.

Let me walk you through my journey and show you how you can do it, too!

Starting From Zero

I’ll be honest – my first attempt was a total disaster! 😅

I killed three bean plants. Then, I attracted every pigeon in the neighbourhood.

After much trial and error and advice from local gardening groups, I know what works in our South African climate.

My Balcony Success Stories

These are my absolute winners:

• Bush beans (they’re thriving in recycled 2L milk bottles!)
• Morogo (seriously, this stuff grows like crazy)
• Peas (they love climbing up my DIY trellis)
• Sunflowers (for seeds – plus, they make my balcony look gorgeous!)

Space-Saving Solutions That Work

Listen, I know space is precious!

Here’s how I maximize my tiny area:

1. Vertical Growing
   • Made a trellis from old bamboo stakes
   • Use hanging baskets for trailing plants
   • Stack containers using DIY shelving
   • Created a “living wall” using plastic bottles
2. Container Tricks
   • Old paint buckets (cleaned thoroughly!)
   • Recycled 2L bottles turned sideways
   • Those big yoghurt tubs no one knows what to do with
   • Even my old gumboots! (They make adorable planters)

My Seasonal Growing Guide

Here’s what I’ve learned about timing in our climate:

Spring (September-November)

• Plant bush beans and climbing beans
• Start sunflowers
• Get those peas in the ground
• Perfect time for morogo seedlings

Summer (December-February)

• Focus on heat-loving beans
• Keep planting succession crops
• Watch out for those afternoon thunderstorms!
• Protect plants from the intense sun.

Pro tip: I use old curtain sheers as shade cloth – they work perfectly and cost nothing!

Budget Garden Hacks

Want to know how I keep costs super low? Here’s my system:

1. Seed Saving
   • Let one plant go to seed
   • Store in paper envelopes (labelled with dates!)
   • Trade with other gardeners
   • Join local seed-saving groups
2. DIY Fertilizer
   • Compost from kitchen scraps
   • Homemade worm farm (under my sink!)
   • Used coffee grounds from my local cafe
   • Banana peel fertilizer (plants love this!)

Common Challenges (And How I Solved Them)

Trust me, I’ve faced them all!

Limited Sunlight

My balcony only gets 4 hours of direct sun, so I:

• Use reflective surfaces (old CDs work great!)
• Rotate plants weekly
• Focus on leafy proteins like morogo
• Grow climbing plants up, not out

Water Restrictions

Here’s my water-saving system:

• Collect shower warm-up water
• Use mulch (shredded newspaper works!)
• Water deeply but less frequently
• Install drip irrigation using old bottles

Cost Analysis (My Real Numbers)

Initial Setup:

• Containers: R200 (mostly upcycled)
• Soil: R150
• Seeds: R100
• Basic tools: R200 Total: R650

Monthly Maintenance:

• Seeds/seedlings: R50
• Water: Minimal (thanks to my collection system)
• Fertilizer: Free (DIY)

Savings:

• About R300-400 monthly on groceries
• Plus, the satisfaction of growing my food!

Getting Started Tips

If you’re beginning, here’s what I wish someone had told me:

1. Start small (seriously, just one container!)
2. Focus on quick-growing plants first.
3. Join local gardening groups.
4. Keep a garden diary (trust me on this one)

Community Connections

The best part?

I’ve met amazing people through growing food:

• Started a balcony gardeners WhatsApp group
• Trade seeds with neighbours
• Share harvests when there are excess
• Learn from experienced community gardeners

Would you believe my little balcony garden has become a community hub?

My neighbours now stop by to chat about plants and share tips. Sometimes, we have “harvest parties.” Everyone brings a dish made from their garden goodies!

Are you growing any of your food? I’d love to hear about your successes (and failures – we all have them! 😅).

And if you’re in Joburg, let me know if you want some morogo cuttings – mine needs a trim anyway! 🌱

Remember, every plant you grow is one less thing you need to buy.

Start small, learn as you go, and don’t get discouraged if things don’t work out. My garden didn’t look this good when I started!

Conclusion

Yes, these are your 20 amazing vegan protein resources in South Africa.

Are you getting enough protein on a vegan diet in South Africa?

It doesn’t have to drain your wallet!

Use local ingredients, smart shopping, and meal planning. You can then eat well and save money.

Start with one or two cheap protein sources from this guide. Then, gradually expand your plant-based protein options.

Sustainable eating means making smart choices for your health and budget!