So keeping in with the theme of meatless week I decided to do a little research to uncover what alternative sources of protein are out there, how to use them and why they work so well.
It mind sound completely alien to those of us who simply can’t imagine going a week without a juicy roast chicken or a succulent lamb chop, but a surprising number of us are taking the plunge and are “going green.
Living in a BBQ bubble has probably lead you to believe that a meal is incomplete without that piece of meat on your plate. Wrong! There is a whole world of pulses, grains, beans, veggies and more that believe it or not, will easily satisfy your bodies’ hunger for protein. So here we go…
Beans
Protein: About 7.5g per ½ cup* (varies slightly depending on the variety)
These little superfoods are full of fiber, protein, and magnesium and are also low in cholesterol (unlike many animal based products), making them an exceptional replacement for that sirloin. Beans usually work best in soups, salads, stews and of course veggie burgers!
Beans generally come in two forms, either dried or in a can. Canned varities are usually topped with brine or some kind of preservative liquid. If you are preparing beans from their dry state, I would advise that you give them a through wash before leaving them to soak over night. If you used the canned variety, simply drain the liquid (unless they are baked beans of course) and rinse them roughly.
Tofu
Protein: 7g per ½ cup
Perhaps the most famous meat-free protein, tofu is made from soybean curds. Don’t be put off by this though because what is great about tofu is that it pretty much takes on any flavour you want it to. This spongy stuff can be baked, grilled, fried, steamed, sautéed, or eaten raw and will usually come in soft, firm, and extra firm varieties, each of which is best suited to certain methods of cooking. Check out my delicious Grilled Asian Inspired Tofu Skewers for an idea of how to use this versatile meatless alternative! https://www.tastesafari.co.ke/grilled-asian-inspired-tofu-skewers-with-a-light-green-vegetable-stir-fry/
Another thing that makes tofu so easy to use and so convenient, is that if kept in a dry dark place (such as a cupboard) it can last months and even up to year!
Lentils
Protein: 9g per ½ cup, cooked
Yet another protein-packed superfood, lentils are high in folate, iron, potassium, and antioxidants. Lentils come in red and green varieties, and even though (like a lot of vegeterian substances lets be honest) they might not be visually exciting, these legumes are a another highly versatile protein source: You can use them to make any broth into a deliciously chunky & hearty soup, to “beef” up stews (for lack of a better word), in salads, veggie burgers, dips, and nearly any type of Indian cuisine.
Like beans, lentils can come in both canned and dried forms and the storage procedures are pretty much identical.
Try out my Healthy French Bean, Sundried Tomatoes and Puy Lentil Salad Served with Low Fat Greek Tztaziki. This recipe is packed full of protein and flavour! https://www.tastesafari.co.ke/healthy-french-bean-sundried-and-puy-lentil-salad-served-with-low-fat-greek-tztaziki/
Quinoas/strong>
Protein: 4g per ½ cup, cooked
This tiny little seed that’s gained tremendous popularity in the health-food world and did you know is one of the only grains and seeds providing the nine essential amino acids our bodies can’t produce on their own. Quinoa deserves a spot on this list for being a complete protein. It’s also full of fiber (which helps with digestion), iron (great for the blood), magnesium, and manganese. Most people are more familiar with the beige variety, but red and black quinoas are starting to show up on more. Pasta, rice, and couscous can be substituted for quinoa or it can be added to soups or salads for an extra protein boost.
These might not taste exactly the same as the medium-rare steak or the tender pork loin your accustomed to, but hey, what’s the harm in trying? You might just surprise yourself. Visit my vegetarian recipe section for more ideas on how to go green the delicious way.
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