Vegan Diets, What are Good Sources of Protein?

by Sarada Santos June 22, 2024

and soul. But we know a common question pops up for vegans: 'Where do I get my protein? While it's true that protein is essential for overall health, there's a common misconception that vegans struggle to meet their protein needs. In reality, there are plenty of plant-based sources of protein available, from legumes and tofu to nuts, seeds, and grains. With a well-balanced vegan diet, it's entirely possible to meet and exceed your protein requirements while enjoying a diverse range of delicious foods. So rest assured, at Green Bar, we've got your protein needs covered with our hearty and satisfying vegan dishes.

Let’s take a deep dive into some plant-based protein powerhouses found at Green Bar and why they're excellent sources of protein.

1. Seitan:

Seitan, made from wheat gluten, is a standout in plant-based cuisine due to its meat-like texture and high protein content.
It's a complete protein when made with soy sauce (which ours is), meaning it contains all nine essential amino acids that our bodies need but cannot produce on their own.
At Green Bar, we craft flavorful dishes like our Barbacoa Tacos using seitan, providing a hearty and satisfying meal option for our customers seeking protein-rich choices.
20-25 grams of protein per 100 gram serving

2. Tofu:

Tofu, derived from soybeans, is a versatile ingredient that can be prepared in various ways, absorbing the flavors of other ingredients in dishes. It is also a complete protein!
It's an excellent source of protein, iron, and calcium, essential nutrients for overall health.
Our Breakfast Burrito, featuring scramble tofu as a filling, not only provides a substantial protein boost but also delivers a delicious and filling breakfast option for our customers.
8 grams of protein per 100 gram serving

3. Legumes (Chickpeas, Lentils, Beans):

Legumes are nutrient powerhouses, packed with protein, fiber, vitamins, and minerals.
They're particularly noteworthy for their protein content and their ability to promote satiety, making them ideal for plant-based meals.
Our Chickpea Omelette is a winner using chickpea flour and filled with seitan and our soy based cheese. Quinoa Bowl with chickpeas, Hollywood Bowl with Kidney Beans and Chickpea Salad, and Falafel Salad showcases the versatility of legumes, offering a satisfying and protein-rich option for our patrons looking for a balanced and nourishing meal.
Chickpeas have 19 grams of protein per 100 gram serving

4. Whole Grains (Quinoa, Brown Rice):

Whole grains like quinoa are not only excellent sources of protein but also rich in fiber, antioxidants, and essential nutrients.
They contribute to the overall nutritional profile of dishes, promoting sustained energy levels and supporting digestive health.
Our Miso Mushroom Bowl with a mix of brown rice and quinoa (also has tofu!) exemplifies how whole grains can be incorporated into a delicious and protein-packed dish, satisfying hunger while providing essential nutrients.
Quinoa has 8 grams of protein per cooked cup

5. Nuts & Seeds:

Nuts and seeds offer a unique combination of protein, healthy fats, vitamins, and minerals, making them valuable additions to plant-based diets.
They lend a satisfying crunch and depth of flavor to dishes, whether used in dressings, cheeses, or simply sprinkled on salads.
Our seed/nut-based dressings, and toppings on salads not only enhance the taste and texture of our dishes but also provide an additional protein boost, contributing to a well-rounded and satisfying dining experience at Green Bar.

These protein-rich plant-based foods leave you feeling satiated but never heavy and you will have longer sustained energy levels eating these especially in combination with other plant based ingredients on our menu. Green Bar ensures that our customers not only enjoy delicious and satisfying meals but also receive the essential nutrients they need for optimal health and wellness.

Dishes at Green Bar that are particularly packed with protein include our Breakfast Burrito at 22-25 grams of protein. It contains tofu, seitan, a soy based hollandaise sauce and cheese. Not only is it delicious, it’s a go to for those wanting to add a protein hit to their morning (or afternoon or night!). Chickpea Omelette made with chickpea flour and filled with seitan has about 20 grams of protein. Our Quinoa Bowl offers a nice warm bowl selection with healthy quinoa, tofu, chickpeas and a peanut dressing, it boosts at least 18 grams of protein. We also offer side selections of our “meats'' which you can add to any bowl or salad to add an extra protein source, such as our Gyro Seitan which goes really nicely as an addition to our Falafel Salad. Remember you can also order our house made seitan frozen to take home and make your own delicious protein packed meals with! We hope to help dispel the myth that plant based foods lack in protein sources, so come by Green Bar and let us know your favorites!

Planning your Plant Based Journey

Here are some tips for ensuring a balanced and adequate protein intake on a vegan diet, along with how Green Bar's menu naturally facilitates this:

Include a Variety of Protein Sources: Incorporate a diverse range of plant-based protein sources into your meals, such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. At Green Bar, our menu offers a plethora of options featuring these protein-rich ingredients, ensuring you have plenty of choices to meet your protein needs.
Focus on Protein Combining: While it's not necessary to meticulously combine proteins at every meal, consuming a variety of plant-based protein sources throughout the day ensures you're getting all the essential amino acids. Many Green Bar dishes naturally combine complementary plant-based proteins, such as our Quinoa Bowl with chickpeas, tofu, and peanut butter, providing a complete protein profile without the need for meat.
Opt for Whole Foods: Choose whole, minimally processed plant-based foods whenever possible. Whole foods not only provide protein but also offer a wide array of essential nutrients, fiber, and antioxidants. Green Bar's menu emphasizes whole food ingredients, allowing you to enjoy nourishing meals that support your overall health and well-being.
Supplement Strategically: Consider incorporating fortified foods or supplements, such as nutritional yeast or plant-based protein powders, if needed to ensure adequate intake of certain nutrients like B12 or iron. While Green Bar primarily focuses on whole food ingredients, we also offer options like nut-based dressings and toppings that provide additional nutrients to complement your vegan diet.

By following these tips and exploring the diverse array of protein-rich options available at Green Bar, you can easily meet your daily protein needs without relying on meat. Our menu is designed to showcase the abundance and deliciousness of plant-based proteins, ensuring you enjoy flavorful and satisfying meals while nourishing your body with essential nutrients.

FAQ’s

1. Do I need to worry about getting enough protein as a vegan?

No need to fret! A balanced vegan diet, rich in a variety of plant-based proteins, can effortlessly meet your daily protein needs. Green Bar's menu boasts a diverse selection of protein-rich options to keep you fueled and satisfied.

2. What are some high-protein vegan dishes at Green Bar?

Indulge in protein-packed delights like our Barbacoa Tacos made with seitan or our Breakfast Burrito featuring tofu and seitan as well as our Chickpea Omelette with seitan, soy based cheese and nutrient dense kale. Need more options? Dive into our menu to discover even more mouthwatering choices to tantalize your taste buds and don’t forget to look at our “meat” protein sides to add even extra!

3. How can I make sure I'm getting all the essential amino acids on a vegan diet?

Achieving optimal amino acid intake is a breeze with our menu! Many Green Bar dishes naturally combine complementary proteins, ensuring you get all the essential amino acids your body craves like tofu and our seitan made with soy sauce. Rest assured, a varied vegan diet filled with our flavorful offerings can provide everything you need for a well-rounded and nourishing dining experience.

Discover the power of plant-based protein at Green Bar! With a diverse range of protein-rich options, our menu showcases the delicious possibilities of vegan dining. From savory seitan tacos to tofu-filled breakfast burritos, we've got something for every palate and protein need. Don't miss out on a satisfying and protein-packed dining experience—visit Green Bar today! Browse our full menu online or make a reservation to savor the flavors of plant-based goodness. Your taste buds will thank you!