Proteins, carbohydrates and fats are the three main nutrient groups and are essential for a healthy body. The body needs protein for muscle growth and to synthesize its own proteins. There are a wide range of foods that are rich in proteins – some, including nuts and pumpkin seeds are contained in our bars, especially the RAWBITE PROTEIN bar. Read on to find out more about them and other vegan sources of protein.
Nuts – packed with proteins
Calorie bombs? Research has discredited this old assumption. It is true that nuts and seeds contain a lot of calories and oil, but they contain also vitamins, fiber, minerals and plenty of plant-based proteins! (1;2)
Pumpkin seeds – small package, big contents
Nutty, crunchy and so tasty! Pumpkin seeds are great in your morning muesli, scattered over a salad, as a crunchy topping for soups or in rice dishes. The small seeds have a high protein content: 30 grams per 100 grams. (3) They also contain zinc, iron, selenium, magnesium, vitamin E, beta-carotene and unsaturated fatty acids. (4) Happy snacking!
Rice – a great basis for delicious meals
Mention rice and most people will probably think of carbohydrates, vegan sushi or rice pudding – but not necessarily protein. These small grains are popularly eaten as a side dish for curries and Mediterranean vegetables. One hundred grams of rice contain 7 grams of protein. (5) And that's not all: rice is also a source of magnesium (6), making it one of the most valuable foods!
Lentils – protein experts
These members of the legume family are a fantastic source of protein and they contain hardly any fat (1.5 grams per 100 grams) and are rich in fiber. (7;8) Lentils are versatile, and can be included in stews and soups, in vegan burgers and added to salads. Thanks to their shorter soaking and cooking time compared to beans or peas, which are also a source of protein, lentils make great last-minute meals.
Chickpeas – full of beans
Popularly used in falafel, salads or curries, chickpeas also make delicious hummus and great soup toppings. Here’s a great snack tip: mix one tin of chickpeas with 1 tablespoon of olive oil, spread on a baking tray lined with baking paper and roast in the oven at 200°C for 30 to 45 minutes. Then mix with 2 tablespoons fleur de sel and 2 teaspoons garam masala… and try not to eat them all at once!
Quinoa – Andean hero product
This pseudocereal – called thusly because it is not actually a grain but a seed – is a source of protein and is also gluten-free and full of nutrients. As well as magnesium, quinoa contains potassium and is an ideal alternative to rice. (9) It can be served as side dish, mixed with vegetables and is great in salads. Quinoa can be used in vegan burgers and is a great surprise ingredient in baked goods. For a special treat, try it in a sweet dish.
Oats – completely awesome
Like many other cereals, oats are a source of protein: One portion of oat flakes (50 grams) provides 7.5 grams of protein. (10) Oats add texture to fried foods and sweet baked goods. For decades oats have been popular as the basis for muesli or porridge – and are the perfect breakfast for the day ahead.
Broccoli – a great green
The numbers say it all: this green vegetable provides 3.5 grams of protein per 100 grams and around 40 % protein calories. (11) Steamed broccoli is great for pasta and stir-frys or salads. In florets or pureed, it makes a tasty soup. And, if that wasn’t enough, broccoli also tastes really good raw!
Enjoy every Bite.
(1) Brufau G., Boatella J., Rafecas M. (2006), Nuts: source of energy and macronutrients. British Journal of Nutrition (2006), 96, Suppl. 2, 24–28.
(2) Kader, A.A,, Perkins-Veazie P., Lester G.E. (2004), Nutritional quality of fruits, nuts, and vegetables and their importance in human health. U.S. Department of Agriculture, Agricultural Research Service.
(3) Lazos, E.S. (1986), Nutritional, Fatty Acid, and Oil Characteristics of Pumpkin and Melon Seeds. Journal of Food Science, 51: 1382-1383.
(4) Dhiman, A.K., Sharma, KD, Attri, S. (2009), Functional constituents and processing of pumpkin: A review. J Food Sci Technol, 46(5), 411-417.
(5) Saleh, A.S.M et al. (2019), Brown Rice Versus White Rice: Nutritional Quality, Potential Health Benefits, Development of Food Products, and Preservation Technologies. Comprehensive Reviews in Food Science and Food Safety, 18 (4), 1070-1096.
(6) Hamilton, R.S. et al. (2019), Brown Rice, a Diet Rich in Health Promoting Properties. Journal of Nutritional Science and Vitaminology, 65, 26-28.
(7) Migliozzi, M. et al. (2015), Lentil and Kale: Complementary Nutrient-Rich Whole Food Sources to Combat Micronutrient and Calorie Malnutrition. Nutrients, 7(11), 9285-9298.
(8) Brick, M. et al. (2016), Dietary Fiber Analysis of Four Pulses Using AOAC 2011.25: Implications for Human Health. Nutrients, 8 (12), 829.
(9) Baldeón M.E. et al. (2015), Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoa Willd.). Compr Rev Food Sci Food Saf., 14(4): 431–445.
(10) Robert, L.S.; Nozzolillo, C. ; Altosaar, I. (1985), Characterization of oat (Avena sativa L.) residual proteins. Cereal chemistry, 4, 276-279.
(11) DTU Fødevareinstituttet, Afdeling for Risikovurdering og Ernæring (2020), https://frida.fooddata.dk/food/35?