Soya Based Products And Quinoa Are Excellent Sources Of Protein For Vegans

 

Tofu

Tofu, or soya bean curd, is a great vegan soya based delicacy that has a meaty mouth feel. Because it is made from soya beans, it also provides complete protein. It is great on its own, marinated or added to stews and stir-fries. On its own it has quite a bland taste but will absorb whatever flavors you cook it with like a sponge.  

Protein content/100g: 16g

Edamame

Young soya beans, or edamame are a popular Japanese fish. Whole soya beans provide a complete source of protein and an exceptionally low glycemic index and high fibre content making them an ideal food.

Edamame are great as a starter to a Japanese meal or can be added to salads, soups and stews to bump up protein content.

Protein content/100g: 10g

 

Quinoa

Most grains are not adequate sources of protein, but quinoa is different. This South American seed grain is somewhere between a seed and a grain.

When cooked it resembles small, translucent balls. It has a slightly nutty taste and goes well with both pasta and rice based sauces and is a great substitute for either. It also works well combined with fruit and non-dairy milk as a breakfast cereal.

Protein content/100g: 14g

 

Vegan-friendly Protein-rich Recipes

 

Quinoa Breakfast Bowl (Serves 4)

Ingredients:

• 1-cup raw quinoa
• 150ml coconut milk
• 1 banana
• 1-cup blueberries (or any berries in season)
• 40g flaked almonds

 

- Add quinoa to 2 cups water in a saucepan. Bring to the boil, add coconut milk and simmer for 15-20 minutes until quinoa is translucent. Set aside to cool.

- Chop up the banana

- Add the banana, berries and flaked almonds to the quinoa and serve up in bowls.

 

Mock Chopped Chicken Liver (Serves 4)

Ingredients:

• 1 cup brown lentils
• 1 small onion, chopped
• 1-cup vegetable broth
• 1 Tbs. olive oil
• 2 Tbs. smooth peanut butter
• Pinch salt

 

- Place lentils in a saucepan and bring to the boil. Simmer lentils covered for 30-40 minutes. Transfer lentils into a food processor.

- Heat the oil in a medium saucepan. Add onions and cook, stirring, for 5 minutes.

- Add the vegetable broth, olive oil and peanut butter into the food processor and pulse until the mixture becomes smooth. Serve as you would a pate.

 

Scrambled Tofu (Serves 4)

Ingredients: 

• 1 Tbs. coconut oil
• ½ onion, chopped
• Small bag baby spinach leaves
• Handful white button mushrooms, sliced
• 1 medium tomato, chopped
• 250g block of tofu
• 1 tsp turmeric
• Salt and pepper to taste

 

See Also: Five Groups of Vegan and Vegetarian High-Protein Foods

- Heat the coconut oil in a large skillet. Add the onions and cook for 5 minutes.

- Add the mushrooms, tomato and tofu and cook for another 5 minutes, then add the spinach and cook until reduced.

- Add turmeric, salt and pepper and serve as you would scrambled egg, on a slice of wholegrain bread.