Ve-gains: a vegetarian or vegan’s guide to protein By Anna Boyne “But where do you get your protein from?” – the question every vegan or vegetarian has been asked time and time again. It’s usually accompanied by a concerned look, or even surprise that after years without consuming meat you haven’t keeled over from malnutrition. It is in fact possible to lead a healthy and active lifestyle with a primarily vegan or vegetarian diet. From an early age, we’ve been taught that protein is essential for the human body. It’s needed for growth and repair of body tissues and is especially important for healthy muscles and bones. Adults who aren’t especially active are advised to eat roughly 0.75g of protein per day for each kilogram they weigh. This equates to 56g for men and 45g for women of average body weights (75 and 60kg respectively).
Illustrations by Jocey Neligwa
Beans, beans: good for your heart... Beans and chickpeas are natural protein sources which also packed with fibre. Most types of beans contain about 15g of protein per cooked cup. They work really well in curries, chillies, soups and of course, on toast. Chickpeas are often used to replicate tuna mayo. They can be mashed up with mayonnaise, mustard, lemon juice and garlic powder to recreate the fishy texture and taste.
Lifestyle
Average intakes of protein in the UK are above this recommendation. Nonetheless, here is a comprehensive guide to hitting your protein targets.
Tackling tofu Most people tend to turn their noses up at tofu. When first bought, its squidgy texture and absence of flavour can be very intimidating. But tofu is one of the most versatile foods. Once you master how to cook it, tofu can become a protein-packed staple of your diet. Tofu comes in two forms: firm or silken. Firm tofu has less water in it so it can more easily absorb flavour. It’s best to first press tofu to get all the moisture out. After being marinated, it can be baked, fried, or grilled. Shredding tofu is a great way to infuse it with even more flavour. By simply using a cheese grater, you increase the tofu’s surface area. After adding a marinade, cook until crispy. This is great in wraps and stir-fries.
Lentils Lentils are a staple of many cuisines in the Indian subcontinent, Western Asia, and the Mediterranean. They contain 18g of protein per cooked cup and half your recommended daily fibre intake. As well as curries, salads and soups, lentils are a great alternative to minced meat in lasagnas or cottage pies.
Silken tofu is something bought in cardboard packaging and has a long shelf-life. A really great way to sneakily use silken tofu is blitzed up with milk and nutritional yeast, to replicate cream used for pasta sauces or soups. It can even be the key ingredient for vegan desserts like cheesecake or chocolate mousse.
Disclaimer: This piece deals with nutritional information and there are mentions of the UK government’s advisory nutritional intake for men* and women*.
15
