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plantbased proteins

for muscle building and recovery

Both animal and plantbased proteins have a function. We share the plant-based vision. In this way we hope to inspire you and to vary more with vegetable protein sources.

Proteins are important for muscle building, recovery after a period of illness or an intense workout. You can see it as a building material instead of a fuel. You need it for all body cells, intestinal flora, hair, nails and skin. Almost our entire body is made of proteins.

How much do you need?

How much you need per person depends on your goal and protein sources. On average, this is 1 gram of protein per kilogram of body weight.
If more is asked of your body, for example because you exercise more than three times a week, due to pregnancy, lactation, old age or illness, you need more protein to be able to recover or grow. Therefore, an increased protein requirement is advised.

Protein intake

By combining whole-grain cereal products with legumes and/or nuts/seeds/seeds, you generate an optimal protein intake. Not all vegetable protein sources have a complete amino acid profile. As a result, a vegetable protein source may be absorbed less optimally if it is eaten alone. By combining the vegetable protein sources, you realize the greatest possible amino acid diversity (protein types) in your day or meal, which promotes the absorption of vegetable proteins.

Previously it was said that all these (vegetable) amino acids (= protein sources) had to be in one meal. This is outdated; it is about the total picture of various vegetable protein sources spread over the day.

This does not alter the fact that variation is important. The richer the color palette that you eat with the so-called ‘whole foods’, the richer your food is filled with nutrients. Every food that has been combined slightly differently promotes the absorption of nutrients in a different way. Think of the required B vitamins, magnesium and/or iron absorption.

You can easily do this by taking a little of many different products. By simply sprinkling a small handful of seeds over your meal, you can easily achieve more variety in your diet and meals. Or consider a handful of puffed buckwheat over your salad with kidney beans and a sprig of sprouts.

Protein sources

Ideally, you should eat about 20 grams of protein with each meal to meet your protein needs, depending on your goal and weight. Vegetable sources such as tofu, tempeh and seitan are high in protein, as are legumes, soy and lupine. Vegetables also contain proteins, with broccoli as the frontrunner. Other vegetable sources of protein are whole grains, whole wheat bread, nuts, seeds and hummus.

For hummus, the homemade variant is preferred. For example, it contains the highest amount of chickpeas, the protein component in hummus. In contrast to many ready-to-use hummus varieties, these often contain a relatively large amount of oil. Therefore, always check the back of the packaging.

Below are a few examples of protein sources and vegetable protein-rich dishes, stating how many grams of protein are involved per recipe.

What are the most protein-rich plant food sources?

Chia seed

These powerful seeds contain 2 grams of protein per tablespoon. In addition to the essential amino acids that your body needs, they also support digestion. Delicious with yogurt and salads!

Quinoa

This grain contains 8 grams of protein per teacup, it is a delicious alternative to pasta or rice. In addition to protein, it contains a lot of fiber and iron.

Soy

It is not without reason that this protein source is very popular. A half cup of soybeans contains about 34 grams of protein. This while the same amount of chicken contains about 17 grams of protein. Growing soy in the Netherlands is now more sustainable than before. Choose sustainably and fair trade grown soy from the Netherlands.

Lentils

Lentils contain 18 grams of protein per cup. It also contains iron and fiber. Lentils can be used in many ways: in a salad, in curry, all kinds of soups and as a rice or pasta substitute.

Hemp seed

This soft seed contains 10 grams of protein per two tablespoons. Delicious to sprinkle over the salad or in the yogurt.

Almonds

Almonds contain about 7 grams of protein per ounce. A good snack for in between or after training.

Avocados

They contain 4 grams of protein each. Not very much, but super healthy and good for muscle building. They are packed with healthy fats, vitamins and minerals. Delicious on crackers, in a salad or just right out of the hand.

Seaweed

Last but not least! This plant is going to save the earth! Seaweed can be grown in a very environmentally responsible manner. There are many different types and the protein values fluctuate between 8 and 20 grams of protein per 100 grams. There are also delicious burgers and seaweed salads. Tip: try the Dutch weed burger or make a salad with sea vegetables.

Oatmeal with linseed, chia and hemp seeds | 15 – 20 grams of protein

You will need

3 – 4 tbsp oatmeal
1 large glass of plant-based milk
1 apple cut into pieces
hand broken linseed
handful of hemp seed
handful of chia seed
a few nuts (almonds and/or walnuts)

How to make it
Heat the milk in a pan. Then add the apple, oatmeal and linseed and let it simmer for 5 minutes. Sprinkle the hemp seeds, nuts and cinnamon over it.

Quinoa salad | 15 – 20 grams of protein

You will need (for 4 people)

250 grams of quinoa
4 carrots
1 bell pepper
4 tomatoes
1 onion
3 red beets
1 tablespoon coconut oil
1 tablespoon thyme
1 tablespoon rosemary
handful arugula
pepper

How to make it
Chop the vegetables coarsely and put them in a roasting tin with the coconut oil and the herbs. Roast in the oven (200 degrees) for half an hour. Boil the quinoa and mix with the roasted vegetables. Serve the arugula on the side.

Cauliflower protein bowl | 20 grams of protein

You will need
For the bowl:

100 g frozen cauliflower
50 g banana
1 scoop vegetable protein
dash of water

For toppings

handful blueberries
handful walnuts
handful chia seeds
puffed grains such as quinoa/buckwheat/rice

How you make it
Mix all ingredients for the bowl in a food processor. If it still doesn’t mix well, add a little more water. Make sure that the bowl ingredients eventually resemble whipped egg whites and are nice and airy. Transfer to a bowl and top with the toppings.

Extra tips

Vary (whole grain) grains and legumes for a complete amino acid profile (protein profile), so that the proteins are absorbed better.
Add a handful of nuts / kernels / seeds to your meals (where possible)
Make your own legume or nut spreads. This contains more proteins than, for example, hummus from the store. Spread this on (whole grain) grain products, and you have the previously discussed complete amino acid profile again.

Spreads and dips

You can keep these spreads and dips for about 3-4 days in a closed jar in the refrigerator.

Garden peas mint spread

What you need

150 g peas (frozen)
15 g sunflower seeds
Fresh mint
10 ml olive oil
10 ml lemon juice
salt and pepper

How to make it
Defrost the peas by pouring boiling water over them. Let stand. Mix all ingredients with a stick blender or food processor. The longer you mix, the finer the spread will be. Add some extra salt and pepper to taste.

Black bean spread

What you need

2 cloves of garlic
1 can (250 g) black beans
10 ml lemon juice
25 g peanut butter
1 tsp cayenne pepper
10 ml olive oil extra virgin
pepper and salt

How to make it
Peel the garlic and chop finely. Mix all ingredients, including garlic, with a stick blender or food processor. Add more olive oil, salt and pepper to taste.

Hummus

What you need

2 cloves of garlic
1 can (250 g) chickpeas
10 ml lemon juice
25 g tahini
1 tsp cumin powder
1 tsp cayenne pepper
10 ml olive oil extra virgin
pepper and salt

How to make it
Peel the garlic and chop finely. Mix all ingredients, including garlic, with a stick blender or food processor. Add more olive oil, salt and pepper to taste.

Variations for the hummus

Artichoke

Finally add 240 grams, well drained, canned artichokes. Mix these one by one through the hummus. If you want to keep chunks of artichoke, mix less long.

Sweet potato

Steam a sweet potato of about 150 grams in the steamer for 20 minutes or in the oven for 45 minutes (in aluminum foil). Add the potato to the basic recipe along with all the ingredients.

Beet

Add 2 small or 1 large, cooked beetroot(s) at the beginning of the basic hummus recipe. You can buy the cooked beets in any supermarket at the vegetable department.

Mushroom white bean spread

An almost pate-like spread

What you need

150 g mushrooms
1 small onion
clove of garlic
240 g white beans
1 tbsp chia seed
chili and salt to taste

How to make it
Fry the sliced mushrooms with the chopped onion and chopped garlic in some olive oil in the pan. Puree the white beans. Mix this with the mushrooms and chia seeds and season with a pinch of chili and some salt.