Veganism is probably one of the most important movements of modern times. But what does it actually mean to live a vegan lifestyle? Broadly speaking, it means abstaining from animal products in your diet – that is, not eating fish or meat, but also avoiding other products of animal origin such as milk and dairy products or eggs. If you take this philosophy further, you also avoid using animal products in everyday items such as clothing and cosmetics. Many people have a variety of reasons for becoming vegan. These include ethical motivations, climate concerns and, in some cases, religious beliefs.
People who live a vegan lifestyle are confronted with the same questions every day:
‘But do you get enough nutrients?’
‘How does that work without meat?’
‘Aren't you malnourished?’
‘But you need protein!’
Simple questions that vegans probably can't stand to hear anymore. But even though many people believe that a vegan diet lacks certain nutrients, this is usually not true. There are plenty of plant-based alternatives to an ‘omnivorous’ diet. This means that vegans who eat a balanced and varied diet are not lacking anything. Today, we want to take a closer look at good plant-based protein sources, of which there are plenty.
Delicious & nutritious – our top list of vegan protein sources
Proteins are important for humans. That is well known. Protein is a biological macromolecule made up of amino acids through peptide bonds. The term ‘egg white’ is misleading, because protein is not an animal product. Quite the contrary! Below, we would like to introduce some important plant-based protein sources so that you have a little support or source of information should you need it.
Nuts and seeds
Let's start with something that everyone likes – whether they are vegan or not. Nuts! Any kind of nuts, whether almonds or hazelnuts, cashews or pistachios. These little friends are an incredible source of protein. A handful of almonds contains 6g of protein. Nuts are also full of healthy fats, and eating them has a positive effect on cholesterol levels. And for those who prefer to consume their nuts in a less crunchy form, we recommend nut butter! Whether almond, cashew or the ever-popular peanut butter, they are all wonderful toppings for your favourite muesli or porridge.
Our second runner-up: chia seeds. This ‘superfood’ is also an excellent source of protein. In contrast to conventional seeds, they contain almost twice as much protein. This definitely earns them the name ‘superfood’. Another plus point: they provide almost five times as much calcium as milk! Just like nuts and nut butter, chia seeds are also a wonderful addition to any breakfast bowl.
Our personal hero: oatmeal
Next (and for us as a manufacturer of breakfast products, probably the most important food) is oatmeal. Grains are generally characterised by a very high protein content. Oatmeal is no exception. They are also considered one of the most nutritious fitness foods around and are very filling. With a protein content of 15% and lots of valuable B vitamins, oats are very popular. This is also true for us – oats can be found in almost all of our mueslis, crunchies and porridges.
Beans, lentils and broccoli
Although they are probably less popular for breakfast, beans, lentils and broccoli must of course also be on our list. Beans, which stimulate digestion in many people, sometimes for the better and sometimes for the worse, are an excellent source of protein. They can be used very well in a wide variety of dishes and are therefore a welcome guest in a vegan diet.
In the same breath as beans, lentils should always be mentioned as a good vegan source of protein. This legume has an incredible protein content of 22%. One tablespoon therefore contains 8g of protein. That's a lot of protein for such a small thing.
Next up is a vegetable that is very popular with adults but often causes problems for children (and probably some adults too) – broccoli. This green tree vegetable is also an incredible source of protein. Low in calories and rich in vitamin K and vitamin C. What more can we say? It is perfect either whole or puréed in soups or pasta dishes, or simply as a side dish to a wide variety of dishes. By the way, have you tried our spicy broccoli porridge? It is definitely one of our most polarising products, but hard to beat in terms of nutritional value. 😉
And last but not least on our list of vegan protein sources:
Tofu and seitan
Many people already know this, but many may not – tofu is probably the best source of protein available in the vegan world. Yes, tofu has probably become a classic in the vegan diet. It can be prepared in so many different ways: whether whole in a so-called ‘tofu steak’ or diced in a salad, it always finds its place. It tastes best when well seasoned and fried in natural olive oil. Smoked tofu is also a very popular variation. An important basic rule for tofu: the firmer it is, the more protein it contains! 100g of tofu contains up to 17g of protein.
Finally, an honourable mention: seitan! This meat substitute would actually be the winner of this little protein list – but we deliberately didn't want to include meat substitutes directly in the list. After all, we're talking about a vegan lifestyle – not a ‘substitute product’. Nevertheless, seitan tastes delicious when prepared correctly, and with 25g of protein per 100g, nothing else can compete.
Finally, a little disclaimer: you can find many different types of nuts, oats and other vegan snacks and meals in our shop. And if you're looking for protein sources, you can find them easily: just select ‘Vegan’ under allergens and set the filter to ‘Protein source’ or ‘High protein content’. Enjoy!
