Recipes with plant-based protein sources

 

Vegetable protein sources

Proteins are essential nutrients consisting of amino acids. They play a crucial role in the structural and mechanical functions of our body. Proteins are continuously repaired to support the growth of cells and tissues. Our sources of protein in the diet are divided into two groups: animal and plant proteins. In this article, we will focus on plant sources of protein.

 

Vegetable protein sources

Buckwheat, peas, Brussels sprouts, asparagus, chia seeds, spinach, quinoa, tempeh, chickpeas, borlotti beans, soy, tofu, pumpkin seeds and lentils are among the foods that contain vegetable protein.

 

Recipes with plant-based protein sources

• Bulgur with lentils (8-10 portions)

Ingredients:

2.5 cups bulgur

Half a cup of green lentils

1 tablespoon paprika pulp

1 onion (diced)

1 tablespoon butter

Half a teacup of oil

Salt, pepper, paprika flakes, caraway seeds (to taste)

 

Preparation:

Boil the green lentils with plenty of water and strain.

Put the butter and oil in a pan and fry the diced onion.

Add the paprika pulp and fry until fragrant.

Add the bulgur and cooked lentils and mix well.

Fill up with water until it is about two fingers' breadth above the ingredients. Add salt and spices.

Cook the bulgur over a low heat until the water has been absorbed. Leave to rest briefly and serve.

 

• Green salad with chickpeas (6-7 portions)

Ingredients:

1.5 cups cooked chickpeas (peeled if desired)

150 g cooked buckwheat

150 g raw spinach (roughly chopped)

1 red bell pepper (cut into small cubes)

3-4 spring onions (finely chopped)

Half a bunch of parsley (finely chopped)

Half a bunch of dill (finely chopped)

 

For the dressing:

Juice of half or a whole lemon

3 tablespoons olive oil

Salt, sumac, caraway (to taste)

 

Preparation:

Place all the vegetables and the cooked buckwheat in a bowl.

Add the chickpeas and mix well.

Mix the dressing ingredients in a separate bowl and pour over the salad.

Mix thoroughly and serve.

 

• Pea dish (7-9 portions)

Ingredients:

300 g peas

1 onion (diced)

1 tablespoon of oil

2 tablespoons tomato puree

2 carrots (sliced)

1 potato (cut into small cubes)

Salt, oregano, paprika flakes (to taste)

 

Preparation:

Pour the oil into a pan and fry the onion until golden brown.

Add the tomato purée and continue to fry.

Add the carrots, potatoes and peas and mix well.

Fill up with water until the ingredients are covered. Add salt and spices.

Cook over a low heat until the vegetables are soft. Serve hot.

 

With these recipes, you can integrate plant-based protein sources into your meals and take a step towards a healthy lifestyle!