While there are many sources of protein that vegetarians can eat, some stand out as being particularly good.
Here are four of the best vegetarian sources of protein:
1. Beans: Beans are a great source of both soluble and insoluble fibre, which can help with digestion and keep you feeling full. They’re also a good source of iron, magnesium, potassium, copper, and manganese. One cup of cooked black beans provides about 15 grams of protein.
2. Lentils: Like beans, lentils are a good source of soluble and insoluble fibre. They’re also a good source of iron, phosphorus, and potassium. One cup of cooked lentils provides about 18 grams of protein.
3. Quinoa: Quinoa is a relatively high grain in protein compared to other grains. It’s also good magnesium, iron, copper, and manganese source. One cup of cooked quinoa provides about 8 grams of protein.
4. Soya products are often used as meat substitutes as they have a similar texture to meat but are lower in fat. Soy burgers, sausages and mince can be used in recipes where you normally use meat. Soya products can also be used as a dairy substitute; soya milk, cheese and yoghurt are all available in supermarkets.
Two new recipes use soy as the main ingredient.
Soya is a versatile ingredient that can be used in many different recipes. Here are two new recipes that use soy as the main ingredient.
Recipe 1: Soya and Vegetable Stir-Fry
Ingredients: 1 tablespoon oil 1 onion, sliced 1 carrot, sliced 1 capsicum, sliced 2 cups broccoli florets, 1 cup cauliflower florets, 3 cloves garlic, minced 2 tablespoons soy sauce, 2 tablespoons oyster sauce, ½ teaspoon sugar Salt and pepper to taste
Heat oil in a wok or frying pan over medium heat.
Add onion, carrot, capsicum and broccoli and cauliflower.
Stir-fry for 3-4 minutes until vegetables are slightly softened.
Add garlic, soy sauce, oyster sauce and sugar.
Season with salt and pepper to taste.
Stir-fry for a further 2-3 minutes until vegetables are cooked through.
Serve with steamed rice or noodles.
Recipe 2: Soya Bean Curry
1 tablespoon oil 1 onion, chopped 3 cloves garlic, minced 2 teaspoons grated ginger 1 tablespoon ground cumin 1 teaspoon ground coriander ½ teaspoon turmeric powder Salt and pepper to taste 2 cups cooked soya beans (or one tin) 1 cup water or vegetable stock 1 large potato, cut into cubes ½ cup peas ¼ cup coconut milk
Heat the oil in a large saucepan over medium heat. Add the onion, garlic and ginger. Cook, stirring until soft. Add the spices and cook, stirring for 1 minute. Add the soya beans, stock or water, potato, peas, and coconut milk. Bring to a boil, then reduce heat to low and simmer covered for 10 minutes or until potatoes are tender. Adjust seasoning to taste before serving with rice or nan bread.