Lex’s Vegetarian Protein Ideas

Protein... the buzz word for fitness fanatics! Are you getting enough? And are you eating enough variety? Especially if, like me, you’re a vegetarian!! Protein, our whole bodies are made of it: skin, hair, muscles, bones and virtually every body part. The thing about protein you may not already know is that it consists of approximately 20 different particles called amino acids that can be found in a variety of foods. Your clever bod actually has the ability to create its own (fancy that!), but there are 8 ‘essential’ amino acids that must come from food daily.When I first decided I would become a vegetarian (5 years ago) I was very uneducated on how to fuel my body, and my first response was to increase carbohydrate intake (as they kept me fuller for longer – or so I thought). Which ultimately meant my meals were denser, they were higher in calories and low in fibre. Worse still, I noticed it was becoming increasingly hard to shift those last few kilograms.My first action – I sought guidance! I spoke with my personal trainer (yes, even trainers have trainers!) and handed over my food diary. Needless to say – this was a huge wake-up call!  Slowly as the years have passed I’ve re-educated myself on the most beneficial protein sources as well as variety and quantity (the ideal consumption is between 40-55 grams per day by the way). Today I am sharing my “protein wisdom” with you & after all the meat eaters need variety too!Below I’ve listed the key protein sources for vegetarians with a favourite winter recipe. Enjoy! 

Key Vego Protein Sources

LegumesFor example: Kidney beans, cannellini beans, borlotti beans, haricot beans, baked beans, lentils, split peas & chick peas. 200 grams = 15 grams proteinEggsEnsure to keep this protein as a whole food, the yoke is one of the few foods that contain vitamin D so never throw these bad boys out! 2 x Eggs = 15gms proteinDairyYogurt (pot set, organic, natural & unsweetened), milk (almond, soy, rice, organic, goats), cheese (cottage, ricotta), 200 grams yogurt/250ml milk/30 grams cheese = 10 grams proteinNuts & SeedsFor example: Almond, cashew, brazil, hazelnut, peanut, walnut, pecan, sesame seed, pumpkin seed, sunflower seed, linseed & chia seed. 15 grams = 3-4 grams proteinCereal GrainsFor example: Barley, buckwheat, maize, millet, oats, quinoa, amaranth, rice, rye, spelt, wheat. 1 cup of brown rice = 6 grams protein & 30 grams rolled oats = 3 grams proteinMycoprotein (Quorn)Mycoprotein (Trademarked as Quorn) is derived from fungi with a faint taste of mushrooms. Quorn can be purchased ready to eat or as a cooking ingredient. 100 grams = 12 grams proteinFruit & VegetablesFor example: Avocado, leafy greens, spinach, asparagus, broccoli/broccolini, algae (in the form of spirulina), edamame (soy beans), peas, corn, mushrooms (in terms of taste, these guys are the closest thing you’ll get to meat.)

My Favourite Winter Soup Recipe

“Spicy Moroccan Chickpea & Lentil Soup”Serves: 6. Preparation time: 20 mins. Cooking times: 50 mins.292 Cals, 2g fibre, 19g protein, 33g carbohydrateIngredients:

• 1 table spoon olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, crushed
• 2.5cm piece fresh ginger, finely grated
• 3 teaspoons ground coriander
• 2 teaspoons ground cumin
• ½ teaspoon chilli powder
• ½ teaspoon saffron threads soaked in 2 tablespoons boiling water
• 400 grams chopped tomatoes
• 1 litre (good quality) vegetable stock
• 250 grams cup red lentils, rinsed well
• 450 grams cooked chickpeas, drained
• 1/3 cup chopped coriander
• 1/3 cup chopped parsley
• Freshly ground black pepper
• Low fat yogurt, to serve

 Instructions:

1. Heat the oil in a large, heavy-based saucepan over medium heat. Add the onion and cook, stirring occasionally, for 6-7 minutes, or until soft. Add the garlic, ginger, coriander, cumin and chilli powder, and cook, stirring for 1 minute.
2. Add the saffron with its soaking liquid, tomatoes, stock, lentils and 1 litre of water to the pan. Cover and bring to a simmer. Simmer; uncovered, for 30 minutes. Add chickpeas and cook for a further 10 minutes.
3. Remove the pan from the heat and stir in the coriander and parsley. Season to taste, add a dollop of yogurt, and sprinkle with extra chopped parsley. Good to go!

---

Enjoy!!