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The best protein sources for a Vegetarian

01st October 2018

We are celebrating World Vegetarian Day on the 1st October, by discussing the different vegetarian foods that provide the most protein, and also a recipe for you to try at home!

A common apprehension surrounding vegetarian diets is that they might lack sufficient protein. However, numerous experts agree that a well-planned vegetarian diet is just as effective nutrition wise as a diet inclusive of meat.

High-protein diets can be highly useful towards muscle strength, satiety, and weight loss.

Here are five vegetarian super foods that contain a high amount of protein per serving.

1.      Seitan

Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus.

2.      Tofu, Tempeh and Edamame

Tofu, tempeh, and edamame all originate from soybeans, a complete source of protein. They also contain good amounts of several other nutrients and can be used in a variety of recipes.

3.      Lentils

At 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein.

They can be used in a variety of dishes, ranging from fresh salads, to hearty soups and spice-infused dahls.

4.      Wild Rice

Unlike white rice, wild rice is not stripped of its bran. This is great from a nutritional perspective, as bran contains fibre and plenty of vitamins and minerals.

5.      Eggs

Eggs are a cheap source of nutrients. A single hard-boiled egg contains around 6g of protein and makes a nutritious, filling breakfast or lunchtime meal. They’re also easily digestible and low in calories.

We’ve included a recipe from our PT Joseph Ayre that contains our favourite vegetarian superfood - eggs! Easy enough for you to try out at home!

Quick Oven Baked Eggs

Ingredients:

½ tbsp Olive Oil ½ Onion (finely chopped) 200g White Potato (peeled, cut into 1cm cubes) 1 tsp Paprika 2 tbsp Water 400g Tinned Chopped Tomatoes Pinch of Salt Pinch of Pepper 70g Spinach 4 Eggs (medium) Pinch of Parsley (roughly chopped)

·         Preheat the oven to 190°C (375°F)

·         Heat the olive oil in a large frying pan or wok on a medium heat.

·         Add the onion and cook for 2-3 minutes.

·         Then add the potatoes, paprika and the water. Cook for 15 minutes. If it starts to stick to the pan just add a little more water.

·         Add the tinned tomatoes, salt and pepper, and heat until simmering. 

·         Next, add the spinach and stir until wilted.

·         Pour the mixture into a casserole dish, make 4 spaces and crack the eggs into the spaces.

·         Place in the oven for 15 minutes.

·         Remove from the oven, sprinkle with parsley and serve.