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Quizzes > Quizzes for Business > Education

Take the Vegan Food Knowledge Quiz

Discover Key Vegan Cooking Ingredients and Nutrition

Difficulty: Moderate
Questions: 20
Learning OutcomesStudy Material
Colorful paper art depicting various vegan foods for a knowledge quiz.

Get ready to dive into plant-based nutrition basics with Joanna Weib's Vegan Food Knowledge Quiz. This vegan cooking quiz is perfect for nutrition students, culinary enthusiasts, or anyone curious about vegan diet essentials. You can freely modify questions or adjust difficulty in our user-friendly editor to suit any class or personal learning path. When you're finished, explore the Food Trivia Quiz for more culinary fun or test kitchen safety in the Food Safety Knowledge Quiz. Discover additional quizzes to continue building your food expertise.

Which of the following is a common plant-based protein source?
Tofu
Almond milk
White rice
Kale
Tofu is made from soybeans and is widely recognized as a high-protein vegan food. Almond milk and kale contain some protein but are not primary protein sources. White rice has minimal protein compared to legumes and soy products.
Which vegan food is naturally rich in omega-3 fatty acids?
Brown rice
Almonds
Flaxseeds
Spinach
Flaxseeds are one of the richest plant sources of alpha-linolenic acid (ALA), an omega-3 fatty acid. Spinach and almonds contain small amounts of ALA, while brown rice is not a significant source.
What ingredient is commonly used as an egg substitute in vegan baking?
Soy sauce
Aquafaba
Flaxseed meal
Nutritional yeast
Flaxseed meal mixed with water forms a gel-like 'flax egg' that mimics egg binding properties. Aquafaba is used for egg whites, nutritional yeast for flavor, and soy sauce adds saltiness.
What is the primary purpose of soaking dried legumes before cooking?
To preserve color
To improve digestibility
To sweeten the legumes
To add flavor
Soaking legumes reduces phytic acid and other antinutrients, making them easier to digest and improving mineral absorption. It does not sweeten, preserve color, or directly add flavor.
Which vegan cooking technique helps retain most vitamins in vegetables?
Steaming
Frying
Boiling
Grilling
Steaming minimizes nutrient loss by reducing the contact of vegetables with water and high direct heat. Boiling leaches water-soluble vitamins, frying adds fat, and grilling can degrade some nutrients.
Which combination of foods provides a complete plant-based amino acid profile?
Peanut butter alone
Almonds and lettuce
Corn and avocado
Rice and beans
Rice and beans complement each other's amino acid profiles, providing all essential amino acids. Peanut butter, almonds, lettuce, corn, and avocado do not together form a complete profile.
Which plant-based milk typically has the highest protein content per cup?
Rice milk
Coconut milk
Almond milk
Soy milk
Soy milk generally contains about 7 - 8 grams of protein per cup, similar to dairy milk, whereas almond, coconut, and rice milks have lower protein levels.
When reading a vegan product label, what does a first ingredient listed by weight indicate?
Least quantity
Added last
Most expensive
Highest quantity
Ingredients on food labels are listed in descending order by weight. The first ingredient is present in the largest amount by weight.
What is aquafaba commonly used to replace in vegan cooking?
Dairy butter
Meat texture
Salt
Egg whites
Aquafaba, the liquid from cooked chickpeas, can mimic the foaming and binding properties of egg whites in recipes like meringues and mousses.
Which nutrient is of particular concern for vegans and often requires fortified foods or supplements?
Vitamin B12
Vitamin C
Vitamin K
Vitamin E
Vitamin B12 is not naturally available in plant foods and must be obtained from fortified foods or supplements by those on vegan diets.
Which of these vegan foods is the best source of dietary calcium?
Almonds
Kale
Fortified plant milk
Broccoli
Fortified plant milks are supplemented to contain calcium levels comparable to dairy milk. While kale and almonds contain calcium, they usually provide less per serving.
Which compound in spinach can inhibit iron absorption?
Carotenoids
Oxalates
Flavonoids
Tannins
Oxalates bind to minerals like iron and calcium, reducing their absorption. Flavonoids, carotenoids, and tannins have different roles in plant chemistry.
For a vegan seeking high-quality protein, which of the following has the highest PDCAAS score?
Pea protein isolate
Soy protein isolate
Rice protein
Hemp protein
Soy protein isolate typically achieves a PDCAAS score of 1.0, indicating a complete and highly digestible protein, whereas pea, hemp, and rice proteins score lower.
Which cooking method enhances the bioavailability of lycopene in tomatoes?
Baking
Cooking with oil
Boiling briefly
Eating raw
Lycopene is fat-soluble, so cooking tomatoes with oil increases its release and absorption in the body compared to raw or water-based methods.
In vegan baking, what is the primary function of nutritional yeast?
Leavening
Sweetening
Flavor enhancement
Coloring
Nutritional yeast imparts a cheesy, umami flavor to vegan dishes. It does not act as a leavening agent, sweetener, or coloring ingredient.
What is the primary benefit of sprouting legumes for a vegan diet?
Adds gluten
Raises fat content
Reduces phytic acid
Increases vitamin C
Sprouting breaks down phytic acid, an antinutrient that binds minerals, improving their absorption. It does not significantly alter gluten content or fat levels.
On a supplement label, which form of vitamin B12 is generally considered most bioavailable?
Cyanocobalamin
Hydroxocobalamin
Methylcobalamin
Adenosylcobalamin
Methylcobalamin is one of the coenzyme forms of B12 readily used by the body, making it more bioavailable than cyanocobalamin or hydroxocobalamin for many individuals.
To calculate net carbohydrates on a vegan snack label, you subtract which of the following from total carbohydrates?
Protein
Dietary fiber
Total fats
Sugars
Net carbs are calculated by subtracting dietary fiber from total carbohydrates since fiber is not digested into glucose. Sugars, protein, and fats are not subtracted in this calculation.
Which vegan ingredient would indicate the presence of animal-derived proteins?
Soy lecithin
Pea protein isolate
Wheat gluten
Casein
Casein is a milk protein derived from dairy, so its presence on a label indicates the product is not vegan. Pea protein, wheat gluten, and soy lecithin are all plant-based.
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Learning Outcomes

  1. Identify common plant-based protein sources
  2. Analyse nutritional profiles of vegan foods
  3. Evaluate effective dairy and egg alternatives
  4. Apply essential vegan cooking techniques
  5. Demonstrate knowledge of key vegan nutrients
  6. Master reading and understanding vegan food labels

Cheat Sheet

  1. Explore Plant-Based Proteins - Dive into an exciting world of legumes, nuts, seeds, and whole grains to keep your vegan meals protein-packed and colourful. Mixing various sources helps ensure you grab every essential amino acid without a yawn-worthy plate. Vegan Protein Sources Chart
  2. Understand Nutritional Profiles - Peek under the hood of your favourite plant foods by studying their protein counts, amino acid breakdowns, and micronutrient treasures. Knowledge is power - especially when it comes to staying energized and healthy on a vegan plan. Nutritional Profiles of Vegan Foods
  3. Evaluate Dairy Alternatives - Swap cow's milk for soy, almond, or oat versions and compare their vitamins, minerals, and culinary flair. Whether you're frothing for lattes or baking brownies, the right substitute can make all the difference. Dairy Alternatives Study
  4. Assess Egg Substitutes - Discover how flaxseed meal, chia seeds, or commercial replacers bind and leaven in your vegan baking adventures. Perfect muffins and cookies are just a whisk away when you choose the right egg alternative. Egg Substitutes in Baking
  5. Master Vegan Cooking Techniques - Level up by soaking and sprouting legumes to boost digestibility and nutrient uptake - and impress your friends with your kitchen wizardry. These simple tricks unlock more flavor and health benefits in every bite. Vegan Cooking Techniques
  6. Ensure Key Nutrient Intake - Keep an eye on vitamin B12, iron, calcium, and omega-3s through fortified foods or smart supplements. A little planning today prevents fatigue and keeps your body running like a well-oiled vegan machine. Key Vegan Nutrients
  7. Read Vegan Food Labels - Become a detective in the grocery aisle by spotting hidden animal ingredients and verifying true vegan credentials. Decoding labels means fewer surprises and more peace of mind at snack time. Reading Vegan Food Labels
  8. Incorporate Complete Proteins - Foods like quinoa and soy join forces to deliver all essential amino acids in every bite. Learning these power combos keeps your meal plan balanced and your muscles satisfied. Complete Plant Proteins Guide
  9. Watch for Antinutrients - Phytates and tannins can gatecrash nutrient absorption, but soaking, fermenting, or cooking methods kick them to the curb. A few extra steps mean more of the good stuff actually reaches your body. Reducing Antinutrients
  10. Celebrate Environmental Benefits - Supporting plant-based proteins isn't just great for you - it helps the planet too! Stay inspired by the positive impact your diet has on sustainability and global health. Benefits of Plant-Based Proteins
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