Whether you are a long-term vegetarian looking to get more protein on each plate or maybe you are looking to make the transition to a plant-based diet, I’m here to help.
With a wealth of experience as a personal and private chef across Leicester and the surrounding areas, for whatever reason, if you’re eating a vegetarian diet, it is a great idea to be mindful of where you are getting your protein.
Yes, there’s protein in pretty much everything but it’s a positive thing if you pay a little attention on where your protein is actually coming from. While the concept has typically been to combine plant proteins in one meal in order to get a complete protein, this is now outdated. One thing to note here is that most plants lack one essential acid- amino acid.
So, let’s not wait any longer- let’s dive into the very best vegetarian protein sources:
One of the best vegetarian protein sources around, beans are not only delicious but also one of the most affordable sources of protein there is going. This is especially true if you soak and cook dried beans rather than buying canned- that said, canned beans are a great time saver and 100% convenient. And when it comes to protein content, you really do get more bang for your buck when it comes to beans, beans, beans!
Tofu is a great source of plant-based protein whether it is silken, firm or extra firm. But one thing to consider is that the firmer the tofu, the more protein it contains. Created from the curds of soy milk which are coagulated and pressed into a cake, tofu really packs a punch when it comes to protein filled goodness! What’s more, there’s so much you can do with it so why not take advantage of the opportunity to try something different and tickle your taste buds!
Part of the legume family, lentils are a brilliant source of plant-based protein and just like beans, are versatile and very cheap to buy, However, unlike beans, lentils do not need to be soaked before cooking so they are a quick and simple way to make nutritious meals, without the hassle.
Maintaining a place in the superfood spotlight, quinoa ticks all of the boxes when it comes to protein. What’s more, unlike other plant based proteins, quinoa contains a good amount of all essential amino acids which means this superfood is a win, win choice for many.
Nutritional yeast is super, super high in protein and the research proves it all. Just two tablespoons of nutritional yeast packs over 8 grams of protein so why not stir it into cheese sauces, or sprinkle on to your popcorn for guilt free delicious meals?
Although quite high in calories, nuts and nut butters are a fantastic source of plant-based protein. 30grams of almonds contain 6 grams of protein for a serving whereas dry roasted peanuts contain 7 grams of protein. What’s more, peanut butter contains 8 grams of protein for only two tablespoons! Delicious, and protein packed, nuts and nut butters are a great addition to mealtimes.
Hemp seeds are another queen in the protein department, with 10 grams of protein per three-tablespoon serving. What’s more, they are incredibly versatile, meaning they are delicious is both sweet and savoury dishes, in smoothies, sprinkled on yoghurt, and much more.
Last but not least, leafy greens get an honourable mention in the plant-based protein department. Steamed kale for instance offers up a wealth of wonderful goodness plus 3 grams of protein, with other great choices including broccoli florets and spinach.
So, there you have it, a quick overview of 8 fantastic plant-based protein sources.
If you have any questions about vegetarian friendly dishes, require a personal/ private chef to come to your home to cook up a feast of delicious foods or want some help preparing vegetarian friendly dishes for an upcoming event, get in touch today.
As a personal chef and food consultant operating across Leicester and the wider area, I am happy to help in any way I can so please don’t hesitate in getting in touch with me at your earliest convenience to discuss your individual requirements.
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