Myth Busting: Vegetarian & Vegan Protein Sources - CulinArt Group

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Myth Busting: Vegetarian & Vegan Protein Sources

When people think protein they think MEAT! But when did these two words become synonymous? And how can someone consume enough protein, without getting anywhere near meat? It’s time to bust this myth!

Many people following a vegetarian or vegan diet commonly wonder if their diet lacks protein. However, an appropriate, well-planned vegetarian or vegan diet can provide you will all the protein you need as well as containing more fiber and less saturated fat than animal-based protein sources. There are tons of versatile plant-based protein sources that can help you reach your protein needs every day. Some of these foods include:

  • Seitan: This gluten-based product resembles the look and texture of meat when cooked and contains approximately 25 grams of protein per ½ cup of seitan.
  • Lentils: This versatile bean is packed with iron, folate, and fiber and can have about 18 grams of protein per 1 cup of cooked lentils.
  • Tempeh: A soybean-based protein source that provides the body with essential amino acids and can contain up to 30 grams of protein per 1 cup of tempeh.
  • Tofu: Another soybean-based protein source made from the process of pressing together bean curds and can contain up to 20 grams of protein per 1 cup of tofu.
  • Spelt: This ancient grain has a hearty taste that can be used in pancakes, pizza dough, bread, cake and a variety of other recipes. It contains about 10 grams of protein per cooked cup of spelt.
  • Quinoa: Identified as a “supergrain,” quinoa has a high fiber content, is naturally gluten free, and has wide variety of vitamins and minerals. On top of that, quinoa is a complete protein providing all essential amino acids and contains up to 8 grams of protein per cup of cooked quinoa.

These examples are only some of the protein-packed sources that can be consumed on a vegetarian or vegan diet.

Plant based protein sources benefit your health, wallet, and the environment. By increasing your intake of fresh plant based proteins, you naturally remove excess food additives, colorings, and preservatives, while gaining a variety of vitamins and minerals, healthy fats, and fiber. The nutritional benefits of vegetarian and vegan proteins help reduce the risk for chronic illnesses. Plant proteins also tend to be less expensive than animal proteins and require less processing and transport to reach the consumer. Also, the increased health benefits from plant based products could lead to less doctor visits and medications. In terms of the environment, plant based products require less energy and water to produce, and generates less greenhouse gas emissions compared to certain meat proteins.

Plant based eating puts an emphasis on plant-derived whole foods – it is not necessarily a vegan or vegetarian diet, but one where animal proteins serve as a supporting role. With some thought, knowledge, and creativity, plant-based foods can be all you need to hit your protein requirements, stick to your budget, and become more sustainable. Lettuce do our best in getting our plant based protein in!

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  • October 9, 2019

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“The CulinArt team has been great to work with and has been super flexible. Having worked with other dining services at different institutions, having a dining team that is open to menu changes has been a great resource for our events. ”

“I hope you do the food service in heaven.”

“What a night! You and your team rocked it and made us look like stars. Great working with you and know we will have more chances to work together on future events.”

“We appreciate the excellent service that is a hallmark of the Chadwick Culinart team. You all are such professionals - and you always deliver your service in such a pleasant manner! Thank you for everything you do to help make the Village events successful. We greatly appreciate your talents, efforts, and kindness.”

“Yesterday I ordered the special (Bloody Mary Burger) which was one of the best burgers I’ve ever tasted, [but] this e-mail is not to praise the burger.  Eating the burger reminded me of the great service, professionalism, the smiles, the knowledge and the great food that I have come to love each and every day.  Your team, who really work as a team, take their time to explain nutrition and meal ideas, and encourage healthy eating.  I wouldn’t change one thing about this crew. I would like to extend my heartfelt gratitude for their hard work each and every day.”

“I just wanted to give a huge compliment to the cook at Main Street. Today I had the Salmon Super Bowl and it was amazing!!!! Every day I go in there she always has something that looks too wonderful to pass up! Thank you for always having such a variety of food!”

“I would like to thank you and your staff for helping to make our Annual Holiday Party a Great Success.  You did an Amazing job from the décor, the food and the service you provided! I have heard nothing but great comments. As always, I enjoyed working with you and your team.”

“What a difference a top chef makes to student satisfaction and enjoyment of campus life!  At a recent boarding school conference, food was mentioned as a key retention method and it is really true. The comforts of home are found in good food and meals enjoyed with friends. We couldn’t be more pleased with the healthy and delicious daily options presented by our chef and his team. Frank even has a suggestion box, so he is always open to new ideas and he even offers cooking classes for our students!”

“Thank You for once again going above and beyond to ensure that our programs are a success. Your willingness to customize menus as well as provide your expert guidance to develop a well-rounded selection of offerings is what keeps us coming back! The food is always exceptional! Our programs would not be a success without the CulinArt team!”

“Just want to take a moment to thank you for running such a great kitchen. It’s been a huge benefit to have such a delicious and various assortment of foods to choose from, all without having to leave the building. I’m always amazed at the daily variety and the quality of food that is offered. The cafeteria has made my food choices as easy as can be.”

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