Good sources of protein for a vegan diet
Broccoli contains 2 grams of protein per cooked cup. Broccoli also consists of important nutrients like omega-3 fatty acids, fibre and B vitamins. In addition to all of these, a cup of cooked broccoli is just 20 calories.
Buckwheat is one of the most important protein sources for someone following a plant-based diet. Buckwheat is a gluten-free seed that is a complete protein (more on that later) and contains nutrients like manganese and fibre. Buckwheat is also easy to integrate into daily meals by replacing rice and other cereals, or by using buckwheat flour instead of all-purpose flour. One cup of cooked buckwheat contains around 5.7 g of protein.
Nuts like cashews, almonds and pistachios are a stellar combination of protein, fibre and good fat. This combination provides satiety, long-lasting energy as well as blood sugar regulation. These nuts are a great option for a snack as well as they’re versatile that can be included as toppings. Nut butter, including peanut butter and almond butter, provide a great source of protein.
Similar to buckwheat, Quinoa is also a complete protein. ½ cup of cooked quinoa consists of around eight grams of protein. Quinoa is a pseudo-cereal with considerable nutritional and dietary benefits, which you can learn more about in our blog 'What makes Quinoa a Quin”woah”?'
Seeds are tiny but they pack a punch. Various seeds like pumpkin seeds, flax seeds, hemp seeds and chia seeds are loaded with energy and protein. A single ounce of chia seeds consists of around 5 grams of protein and also contain essential minerals as well as omega-3 fatty acids.
Soy is one of the best sources of plant protein for vegans and vegetarians. From edamame to tofu and other soy-based products, it is a good protein source. A single ounce of tofu has around 6 grams of protein and is a highly versatile food source. There is around 8 grams of protein in a cup of soy milk.
Is Protein enough?
The reason why plant-based diets get a bad rep despite having such excellent protein sources is that most plant-based proteins aren’t complete proteins. Protein is made up of 20 amino acids, some of which our body can make and others we have to obtain from food. There are nine of them that humans can't produce themselves so must consume. These nine amino acids are essential for the body to function. Meat and dairy contain complete protein while most plant-based protein miss on one or more amino acids. The exceptions are buckwheat, quinoa and other food items that are known as ‘complete protein’ sources.
The key to having a protein-rich diet is more than consuming a high amount of protein, it is also about ensuring that you’re consuming complete protein, containing the essential amino acids.
You can learn more about the essential amino acids in our blog 'How to get Essential Amino Acids on a Plant Based Diet'
You'll be pleased to know that the ingredients in our patties have been carefully selected to contain all essential amino acids, making Amino Mantra patties a complete protein, nutrient-rich food.