Proteins play an essential role to a healthy balances diet. In fact, the name comes from the Greek word Proteos, which means "primary" or "first place". Proteins are required by the body primarily for the formation of tissue (muscle tissue). Many people are not aware that protein is also present in many plant-based foods in sufficient quantities. It is important with plant proteins to ensure that all nine essential amino acids (histidine*, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) are taken in sufficient quantities.
By combining different vegetable protein suppliers spread over the day, an adequate protein quality can be achieved. Combining helps to increase the "biological value" (this describes how well a food protein can be converted into the body's own protein) of food. An important criterion for the biological value is the composition of amino acids in a food. The more proteinogenic amino acids it contains and the higher the content of essential amino acids, the higher the quality of the food. Compared to plant foods, animal foods usually have a higher biological value because they are composed of several proteins. Therefore, when changing to a plant-based diet, you should pay attention to the intake of the necessary proteins. The combination of food increases the biological value of food. By fusing food with incomplete proteins, complementary proteins can be formed which provide sufficient amounts of all essential amino acids.
In the case of plant-based nutrition, foods with a particularly good biological value, for example the combination of legumes and cereals, such as lentils with rice or quinoa with beans, have a particularly good biological value. Here, you should pay attention to the type of grain. Pseudo grains (quinoa, amaranth, buckwheat and millet) and whole grains such as spelt and oats are the most protein-rich cereals to fall back on. The protein from the soy bean is a particular exception in terms of protein quality, as it has a comparable biological value to chicken protein or animal protein and therefore does not necessarily have to be combined.
The Best Vegan Protein Sources
1. Pulses (Beans, Lentils, Green Peas, Chickpeas)
Beans (100 g = 21 g proteins)
Type of bean
Field bean
Alternative names
Broad bean, hog bean, fava bean, horse bean, cowpea, faba bean
Origin
Asia
Flavour & special characteristics
Mild, slightly nutty, firm, thick, inedible skin
Adzuki bean
Alternative names
-
Origin
Japan
Flavour & special characteristics
Sweetish, nutty, tender skin
Eye Bean
Alternative names
Cow bean, snake sean, blackeye peas
Origin
Africa
Flavour & special characteristics
Sweet, have a distinct spot
Borlotti Bean
Alternative names
-
Origin
Central South America
Flavour & special characteristics
Sweetish, turns red during cooking
Canellini bean
Alternative names
-
Origin
Italy
Flavour & special characteristics
Mild, belongs to white beans
Edamame
Alternative names
-
Origin
Japan
Flavour & special characteristics
Sweet-nutty, unripe harvested soy bean
Fire Bean
Alternative names
Broad Bean, beetle bean, turkish bean
Origin
Central Amerika
Flavour & special characteristics
Mild-spicy, nutty, very robust against cold climate
Yellow Bean
Alternative names
Wax Bean
Origin
America
Flavour & special characteristics
Tender and mild, particularly tender and soft type of green bean
Goa Bean
Alternative names
Winged Bean
Origin
Africa
Flavour & special characteristics
Sweetish (like sugar peas)
Very exotic, all parts are edible
Green Bean
Alternative names
Vegetable Bean
Origin
Central South America
Flavour & special characteristics
Neutral, mild, soft, fine skin
Kenya Bean
Alternative names
Bush Bean
Origin
Kenya
Flavour & special characteristics
Very tasty, subspecies of the green bean, thread less and seedless
Kidney Bean
Alternative names
-
Origin
Peru
Flavour & special characteristics
Very spicy, sweetish, owes its name to the form, hard boiling
Lima Bean
Alternative names
Moon Bean
Origin
Peru
Flavour & special characteristics
Mild, floury, related to the green bean
Mung Bean
Alternative names
-
Origin
India
Flavour & special characteristics
Mild, nutty
Pinto Bean
Alternative names
Quail Bean
Origin
USA
Flavour & special characteristics
Hearty, kernels turn pink during cooking and the skin becomes shiny beige
Soybean
Alternative names
-
Origin
China
Flavour & special characteristics
Nutty, all-round talent (base for tofu, soy oil, soy sauce, soy milk etc.)
Black Bean
Alternative names
-
Origin
Mexico
Flavour & special characteristics
Very aromatic, unexpectedly light interior, quite difficult to digest
Preparation of green beans
Green beans do not stay crunchy for long. If they are not eaten directly, they can be blanched and then frozen in the refrigerator. To prepare green beans, wash them and cut off the ends. They are then steamed or boiled for about 20 minutes and quenched with ice water. In the case of tender green beans, which are often used in salads or as a side dish, the cooking time can be slightly shorter, around 15 minutes.
To retain the beautiful green colour, you can add a teaspoon of baking soda or baking powder to the water while cooking. By adding fat such as butter, margarine or olive oil after cooking, you enhance its natural aroma.
Since beans are rich in fibre, which are difficult for the body to absorb, the addition of caraway, coriander or savoury can help to digest the fibre.
Cooking broad beans and giant beans: the elaborate
Dry beans first have to be rinsed with cold water and then placed in a bowl of water overnight in order to swell. Doing so minimizes the cooking time and makes them easier to digest. After soaking, drain the liquid and rinse the beans under cold water. Then cook them in a large pot for up to 45 minutes until they are soft. Afterwards, they should be left in the cooking stock to cool down so that their tender skin does not burst open. This is especially important for varieties like the white giant beans. With thick beans (broad beans), the preparation is somewhat different. The thick kernels lie in shells. You should first remove the shells and then blanch and skin the kernels. Afterwards, you can boil them in salt water. This type of beans are suitable for stews due to their tenderness.
Use
Beans can be used as a stew, chili con carne, puree, dip, in wraps, burritos or salads and even in a somewhat unusual form but very tasty namely for chocolate brownies.
Lentils (100 g = 9 g protein)
Alblinsen (Alb Lentils)
The cultivation of lentils has a long tradition in Germany to be specific in Swabia. However, the cultivation was very time- and labour-intensive and could no longer withstand the cheap exports from India, Turkey and Canada and eventually died out. Fortunately, however, they were rediscovered in 2006, by a coincidence in the Russian gene database for agricultural plants.
Taste: Slightly nutty
Anicia Lentil
The green Alicia lentil is a popular variety in France. It is similar to the Puy lentil and is also grown in the same region, namely in Auvergne. Anicia lentils have a characteristic feature, their thin skin. This is because it gives the lentils a particularly noble and delicate taste.
Taste: Nutty
Beluga Lentil
The Beluga lentil is one of the noblest types of lentils. Since it looks like Beluga caviar, it is also called vegetarian caviar or caviar lentil. The Beluga lentils originate from North America. As the plant needs a mild climate, which is only possible in certain regions of the USA and Canada.
Taste: Delicately nutty, like roasted chestnuts
Mountain Lentil
Under the term mountain lentils, you will not find a special kind of lentil as this is a collective term for different kinds of lentils grown in mountainous areas. Therefore, the products offered can differ from each other very much. Mountain lentils are somewhat smaller and are therefore considered to be more aromatic than dish lentils.
Berry Lentil
This lentil takes its name from the Berry region near Paris, where it is grown. Therefore, it is often called green lentil from Berry.
Taste: Aromatic to spicy, reminiscent of chestnuts
Castelluccio Lentil
Castelluccio is a small village located in the Monti Sibillini National Park in Umbria. These lentils are considered to be the finest in Italy, as they are traditionally grown on a very small scale and the harvest is only around 100 tons per year.
Taste: Earthy to nutty
Chateau Lentil
This lentil is a very aromatic speciality from the French region of Champagne, known on the market as Champagne lentil.
Flavour: Mealy and nutty
Cardinal Lentils
Cardinal lentils have been cultivated in the north of Spain for over 800 years, following an old tradition. The name comes from the Spanish word "pardo" and means "brown". Since the early 1980s, the cardinal lentil has also been cultivated in the USA.
Taste: Aromatic, slightly nutty
Puy Lentils
The Puy lentil is one of the most exquisite types of lentils, along with the Berry and Beluga lentils. It grows in the volcanic soils of the French Auvergne.
Taste: Nutty, slightly peppery
By the way: the lentil may only bear the name "Le Puy" if it comes from the French Auvergne. If the same lentil comes from a different production area, it is simply called green lentil.
Dish Lentils
With a diameter of around seven millimetres, the dish lentil is one of the largest of its kind. It can be used flexibly and is suitable for all types of lentil dishes. It is also sold under the name green lentil or Trojan lentil.
Taste: Mild to earthy
Preparation
1. Soak the Lentils
Dish lentils can be soaked before cooking, which shortens the cooking time to about 30-40 minutes, instead of 60 minutes without soaking. It is best to soak lentils overnight. For example 500 g of lentils in about 3-4 l of water.
Smaller lentils do not need to be soaked because their cooking time does not exceed 30 minutes. Yellow and red lentils are not soaked because they cook and then decompose quickly.
2. Use Soaking Water?
Whether lentils should be cooked in fresh water or in soaking water is a controversial question. Some people emphasize that soaking water contains minerals which would otherwise be lost, while others believe that it is precisely those substances which are difficult to digest that are dissolved in the water and can cause flatulence. As far as the nutrient content is concerned, it is rather low in the soaking water. Lentils hardly lose any of their nutrients even if they are cooked for a long time.
3. Preparation
Lentils are usually put on the pan with two and a half to three times the amount of liquid and brought to boiling temperature. Herbs and spices can be added to the cooking water, as these give them their first taste. Depending on the recipe, herbs such as thyme, rosemary, bay leaf, garlic (whole or halved toes that are removed after cooking), horseradish and ginger are very suitable. Since lentils can cause flatulence, herbs such as fennel, coriander, caraway, marjoram, thyme and ginger can be used here as with beans.
4. Cooking With or Without Salt?
It is often recommended to cook lentils without salt, as otherwise they will not be cooked through properly. By adding salt or if the lentils are prepared with broth, they need slightly longer for cooking time and also remain a bit more firm to bite. For some dishes, such as salads or others, this is certainly desired. If you cook lentils without salt you can add it afterwards as it helps them to retain their consistency.
Cooking Times
The cooking time depends on the variety and age of the lentils. Lentils can be stored for a year or more without loss of quality (store in a cool, dark and dry place). However, over time they lose moisture and become drier, which extends their cooking time.
Use
The use of lentils mainly depends on the variety. Some of them are mealy and cook quickly. However, they are excellent for stews, soups and even as a spread. In comparison, others retain their shape and are firm to the bite even after a long cooking period. This type of lentil is therefore well suited for salads. As a rule of thumb, the following applies: the larger the lentil, the faster it will cook. As the flavourings come mainly from the skin, unpeeled seeds have a more intense flavour than the bare seeds.
Peas (100 g = 5 g protein)
The original home of the wild growing ancestor of today's peas is in the Near and Middle Asia as well as in the eastern Mediterranean area. Peas are considered one of the oldest cultivated plants in history. The earliest finds of peas date back to around 7000 BC. In China they have already been cultivated 4000 years ago.
The pea varieties containing a lot of protein are:
Shelling Peas
Marker peas
Sugar Peas
Field peas
Forage peas
Preparation
The preparation of peas is simple. The pods of the legumes have to be cracked and then briefly rinsed and drained. Fresh peas are cooked for 4 to 5 minutes. They can be cooked either alone, in salted water or the classic way with carrots, asparagus pieces or other vegetables. Adding a pinch of sugar to the cooking water helps to enhance the taste and also to preserve the pretty green colour even better.
2. Tofu (100g = 9g Eiweiß)
Tofu has a tradition of over 2,000 years in China and Japan and is highly valued as a vegetable protein source. The Chinese word "tofu" means "curdled bean". It is nothing more than quark made from soy milk. Soybeans are soaked in water, then boiled up with salt and then pressed. This is how soy milk is made. The milk is then heated and mixed with coagulants such as magnesium chloride (Japanese nigari), citric acid or calcium sulphate (gypsum). In order to achieve an optimum consistency, various coagulants are often added to the mixture. Then the soft flakes (soy curd) are scooped, sieved and pressed into a firm block which only needs to be cut into pieces.
.Use
Tofu has a neutral taste, which is its strength. This means that tofu can be used in various dishes. It is very well suited for hearty as well as sweet dishes.
Tofu can be eaten raw, marinated, fried, grilled, roasted and baked and in pureed form it provides an ideal base for delicious sauces, smoothies, creams and dips. It is also well suited as an egg substitute. Moreover, it is a good meat alternative for barbecue and can also be chopped or crumbled for a vegan goulash, shredded meat, meatballs or a vegetable bolognese sauce. Because tofu takes on any aroma, it is suitable for many dishes, from spicy-hot to sweet. The following applies to all types of preparation: The seasoning determines the taste. Strong spices such as pepper, paprika, curry, nutmeg, mustard and ginger go particularly well with the mild, delicately sour taste of tofu. A marinade consisting of water, soy sauce and some lemon juice is ideal.
In summary, the preparation methods are as follows:
Roast in a pan
Bread and fry like a cutlet
Season and bake in the oven
Fry in oil
Use as a meat alternative for barbecue
Chop or crumble it into small pieces and use it to prepare vegan goulash, shredded meat, meatballs or a vegetable bolognese sauce
Tip: In order for the tofu to absorb the spices as well as possible, you should press it out briefly after baking and only then place it in the marinade. The excess water can be removed particularly well if you put it in the freezer overnight. It should freeze through completely. After defrosting, you can drain the water more easily.
Preparation
1. Dehydrate and marinate
First of all, the pressing is important. To do this, briefly squeeze the tofu, wrap it in kitchen paper, place it between two plates and something heavy, such as a book, and let it sit for 10 to 20 minutes. Now the tofu can be marinated. In order to absorb more flavour, it should be marinated for several hours, preferably in a tin with a lid. When roasting it afterwards, the marinade should be poured over it again and again.
2. Dip
Tofu can also easily be used to make a dip or spread. Silk tofu is best suited for this purpose, as its soft, smooth consistency allows it to be processed easily. Place the silk tofu in a bowl and add a little salt, pepper, lemon juice and olive oil to taste. Afterwards, stir the whole thing into a smooth mixture and use it as a dip or spread.
3. Breading
For breading, cut the tofu into cubes and then salt and pepper it. Roll it in flour first, then in egg (or vegan egg from scrapped linseed) and finally in sesame and subsequently fry it in peanut oil. Fried tofu goes very well with wok vegetables.
4. Grilling
Tofu can be used in slices, as a skewer or as a meat substitute for burgers. It should be marinated in advance and sprinkled with marinade over and over again to achieve an intensive taste. The grill rack should be brushed with oil beforehand, otherwise the tofu will quickly sear. For grilling, you can use smoked tofu as well as pure tofu, which you marinate afterwards.
5. Baking
For this, simply flip natural or smoked tofu in salt, pepper and oil and bake at 200 degrees Celsius for 30 minutes until golden brown (flip after 15 minutes).
These are the most common varieties:
Pure tofu, also called natural tofu
Spiced tofu
Smoked Tofu
Silken Tofu
Smoked Tofu
Smoked tofu contains less water and is therefore firmer. It is very suitable for grilling and frying as well as a toping for bread. It gets its typical smoky aroma from a smoking process, as it is traditionally used for meat and sausage.
Tip: No matter if meat or tofu, if it is smoked, it is not good for your health. Due to the high temperatures that occur in the smoking oven, harmful substances can be formed. To prevent this, some manufacturers use the more gentle friction process for smoking tofu. As smoked tofu is quite aromatic in itself, it is particularly suitable for quick cuisine, but also as an alternative to meat and sausage, for example:
Sliced as a topping for bread or as a hearty filling for wraps and sandwiches
For the preparation of spicy spreads, e.g. as a substitute for liver sausage
As a vegetarian sausage alternative
Insider Tip: Silken Tofu
Silken Tofu originates from Japan, where it is known as "Kinugoshi". It is traditionally prepared with the seawater extract Nigari and either not, or less strongly, pressed, which gives it a nice soft, creamy consistency. Compared to other types of tofu, it has the highest water content. This makes it particularly suitable for creamy, low-calorie desserts, as well as soups, sauces and dips. In the vegan kitchen, silken tofu is often used as a substitute for quark, cream and yoghurt. Silken tofu is also well suited as a quick egg substitute.
Recipes that contain dairy products can be easily replaced with silken tofu, for example:
Cream soups
Quiches
Casseroles
Sauces, such as Sauce Hollandaise
Pudding
Vegan cheesecake
Fillings and creams for cakes and tarts
Chocolate mousse
Correct Storage
To ensure the correct shelf life of natural tofu, you can easily store it in the refrigerator for a few days after opening. It is best to put it in an airtight, sealable container, preferably glass, with fresh water and replace the water every day. Smoked tofu does not dry out as easily and has a longer shelf life due to the smoking process. Alternatively, it can also be wrapped in oilcloth and stored in the refrigerator. Products made from tofu, such as roasts or tofu sausages, can be stored in the pack after opening. However, you should use it as quickly as possible, as the tofu quickly loses its consistency and begins to dry out.
3. Nuts (Nut mouse, plant-base milk and vegan "cheese varieties")
Almonds (100 g = 21 g protein)
Almonds are also known under the Latin name "Prunus dulcis". Originally, the almond tree comes from the Middle East. The local people sold them as far as the areas around the Mediterranean.
Cashew nuts (100 g = 18 g protein)
Cashew nuts come from the northeast of Brazil. They are very healthy as they are rich in iron and vitamin B1, and contain less fat compared to other nut varieties.
Hazelnuts (100 g = 15 g protein)
Hazelnuts originate from Turkey. Altogether, 70% of the world production is manufactured in this country. Hazelnuts are among the most nutritious nuts, partly due to their high content of vitamin E.
Brazil nuts (100 g = 14 g protein)
The Brazil nut comes from South America. Brazil nuts contain a lot of selenium and therefore are very healthy. Selenium is a natural substance that has an inhibiting effect on the aging process. However, you should enjoy these nuts in moderate amounts to avoid excessive intake. Six Brazil nuts per day is quite sufficient.
Pecan nuts (100 g = 26 g protein)
Pecans grow along the Mississippi River in the United States. These nuts are mainly grown in Texas and Louisiana. They taste similar to walnuts but are slightly sweeter. Compared to other nuts, they have the highest zinc content. Zinc strengthens the immune system and repairs the tissue and skin.
Pistachios (100 g = 20 g protein)
Pistachios mainly originate from the USA and Iran. They contain a lower fat content and can therefore be consumed regularly.
Macadamia nuts (100 g = 7.5 g protein)
The macadamia nut originally comes from Australia. Normally, nuts are rich in unsaturated fatty acids. When it comes to unsaturated fats, the macadamia nut is the front-runner among them. Macadamia nuts are very beneficial for our health as they help to lower cholesterol levels. These nuts are high in calories and should therefore be eaten in moderate amounts. Two to three nuts a day are quite sufficient.
Walnuts (100 g = 15 g protein)
Walnuts originate from the Mediterranean area and Central Asia and have been part of human history for years. These nuts are high in omega-3 fats and contain the highest amounts of antioxidants in comparison to other foods. Eating walnuts can improve brain health and prevent heart disease as well as cancer.
4. Tempeh (100 g = 19 g protein)
Tempeh, which comes from Indonesia, is made from soybeans, as is tofu. Tofu is made from soy milk, whereas tempeh is made from the raw product, directly from the soy bean. The beans are hulled, placed in a mushroom culture and boiled. This mixture is let to sit for up to two days. The mushroom ensures that a firm consistency is created. A solid block is then formed from it. In taste, they are lightly aromatic and nutty. In addition, tempeh is can also be made from lupins, chickpeas or kidney beans.
Preparation
The consistency of tempeh is quite firm so that it can be cut easily. Like tofu, it can be used in many ways.
Tempeh can be:
Cut it into pieces: especially recommended for soups.
Crumbled: e.g. to prepare vegetarian minced meat
Cut into strips: suitable for grilling
Roasted: For this, cut the tempeh into strips, pour plenty of cooking oil into a deep pan and heat it to 200 degrees. Then fry the Tempeh strips for 4 minutes until crispy. To prevent the strips from becoming too greasy, they should be drained on kitchen paper after frying.
As tempeh has a firm consistency, it should also be simmered before frying, sautéing or baking to make the inside soft and the outside crispy. To do this, get the water to boil and place the whole tempeh in it for 8 to 10 minutes and then dab it dry.
To add flavour to tempeh, it can be cut or sliced and placed in a closed container in a marinade of lemon juice, olive oil and spices for at least 2 hours, preferably all night. You can also add chopped garlic as an option. Soy sauce, maple syrup, red wine vinegar and olive oil are also very suitable as a marinade.
Tip: Before marinating, it is best to slice the tempeh and cook it for 10 to 15 minutes on medium heat. This will open the pores of the soy mass, allowing the marinade to soak in. After marinating, you can fry it in oil and add more marinade until it is nice and crispy.
6. Seitan (100 g = 25 g protein)
Seitan consists of wheat protein (gluten). This is the water-insoluble gluten protein of wheat flour. Seitan has its origin in the Japanese-Chinese Zen tradition (part of Mahayana Buddhism, which was mainly influenced by Daoism). It was invented by vegetarian monks and was popular to eat. It is composed of the two syllables Sei and Tan. "Sei" can mean "life" or simply "made of". "Tan", on the other hand, means nothing more than protein. To make seitan, first hard flour is kneaded with water in order to form a dough and then let to rest. Then the dough is being washed off in order to separate the starch from the wheat protein (gluten). After a few minutes the water is changed and the whole procedure repeated three to four times. What is left is then a dough containing just the gluten with ought starch. Especially in Japan, there is a widespread variation of the "classical" seitan, known as Fu. It is first made like seitan, but then roasted, steamed and afterwards dried. That is why it´s less dense than seitan. Before preparation, it is soaked in hot water, squeezed out and can subsequently be used like seitan.
Preparation
The "wheat protein" is often used as a meat substitute. Seitan can be baked, fried, boiled, grilled or depending on the form, eaten on bread. It can be found in its natural form as vegan sausage, cold cut, burger, roast and cutlet. Whether shashlik skewers, salami on pizza, sausages for the grill or even duck breast fillets, seitan can be wonderfully substituted as a vegan alternative to meat. It has a firm, meat-like consistency and can be used similarly to meat. Especially newcomers to the vegan diet, who find it hard to live without meat, can find a good alternative in seitan.
7. Broccoli (cooked: 100 g = 2.8 g protein)
Steamed broccoli is not only ideal for pan-fried and pasta dishes, but also for salads and goes perfectly with soups, both whole and pureed.
8. Pseudo Grains (Quinoa, millet, amaranth and buckwheat)
Pseudo grains are grain fruits of plant species that do not belong to the grass family (all real grains). However, they taste similar to grains and can also be used as such. They are rich in starch, protein, fat and minerals. Grains belonging to the pseudo grain family are quinoa, amaranth, buckwheat and millet. These can be used in a similar ways to rice, are very suitable as a side dish and can be combined with vegetables as well as provide a good basis for salads when cold. They can also be used to form roast meat as well as a main ingredient for desserts.
Amaranth (cooked: 100 g = 3.8 g protein)
Amaranth and quinoa were already cultivated by the Aztecs and Incas 5000 years ago. The sacred plants were of great importance for daily nutrition, as they served as a source of energy and even for mythical purposes. The cultivation of quinoa and amaranth was forbidden by the Spanish conquerors after Columbus. Even the fields were destroyed to deprive the natives of their energy source and religion. Ground into flour, it is suitable for bread, cakes and pastries. Amaranth seeds can be boiled for about 30 minutes (3 parts water to 1 part amaranth). They must then swell for 10 minutes. Amaranth is also found in puffed form, which can easily be self-made. Puffed amaranth is contained in many tasty cereals and bars.
Quinoa (cooked: 100 g = 3.49 g protein)
Quinoa, also known as Kinwa, originates from South America and is considered to be an ancient grain of the Incas, which is why it is sometimes called Inca grain or Peru rice. Its peel contains so-called saponins (vegetable fibre substances). You can only buy peeled quinoa, but traces of the fibre substances may still be present. Quinoa releases its valuable ingredients exclusively in peeled form. The peel itself contains saponins, which give off a bitter taste. These fibre substances are based on the Latin word "sapo" (soap) for good reason, because they taste exactly the same, soapy. Consumed in small quantities, it is completely harmless to our health. However, too much can lead to stomach rumbling and diarrhoea. That is why quinoa grains have to be washed well before cooking in order to minimize the amount of saponins from the peel. As with rice, quinoa requires twice the amount of water to prepare. Let it cook for 15 minutes at medium heat and then leave it to swell for 5 minutes with the lid on. Quinoa, as well as millet and amaranth, can be used for both hearty and sweet dishes.
Varieties of Quinoa
White quinoa: The grains have a mild taste and are therefore suitable for savoury dishes.
Red quinoa has a nutty taste of its own. The consistency is harder even after cooking. This is why it is often used for "Quisotto" recipes.
Black quinoa has an intense flavour and is much stronger to the bite than the other varieties. Therefore, it is particularly suitable as a filling for oven vegetables or as a healthy ingredient for salads.
Colourful quinoa is a combination of the three varieties. Hereby, different flavours are combined, from mild to nutty and soft to pithy.
Buckwheat (cooked: 100 g = 3.2 g protein)
Today, buckwheat is mainly grown in North America and Asia, where it originally came from. Buckwheat cannot replace wheat one to one for the preparation of bread because it does not have the gluten protein. In order to replace wheat, 20% of the pseudo grain have to be used in combination with a gluten-rich grain. Commonly, buckwheat is processed into pancakes (blinis) or groats. However, it can also be found in recipes with roasts, soups or as a main ingredient in cereals.
Millet (cooked: 100 g = 3.5 g protein)
Millet probably is the oldest grain cultivated by humans. It already was a staple food of the Etruscans, the Babylonians and the Chinese, being cultivated around 3000 BC. In Asia and Africa, millet is an indispensable staple food because it ripens in only 100 days, survives extreme droughts unscathed and is extremely nutritious. Millet tastes mild and slightly nutty. It has to be soaked in water for at least 1 hour (can also be soaked overnight), as it contains phytin (a bioactive substance) which prevents the absorption of minerals. After soaking, the granules have to be washed thoroughly with hot water. Then put them in a pot and add water in a ratio of 1:2. Let boil in a covered pot for 10 minutes. Then turn off the heat and let it swell for 30 minutes with the lid on.
Millet porridge: By using 3 parts of water and 1 part of millet, you can make a millet porridge instead of oat porridge.
How to give amaranth, quinoa, millet and buckwheat that little extra flavour:
Instead of water, you can also use vegetable or chicken broth. When cooking, the broth is absorbed and gives it a spicy aroma.
Spices, herbs or tomato paste also add flavour to the superfood during cooking.
For desserts, you can try a combination of milk, cardamom, cinnamon and some honey.
9 Potatoes (100 g = 1.90 g protein).
Potatoes are associated with a high carbohydrate content. However, they are rich in vitamin C and proteins. The protein quality is related to the amino acid composition and its usability, which is very high in potatoes. This is because the protein contained in potatoes is composed of several amino acids and therefore has a high biological value, much higher than that of other commonly consumed plants.
10.Oats (100 g = 13.5 g protein)
Oat flakes are well suited as a base for cereals or grain mash. The combination with protein-rich plant drinks such as soy or almond milk increases its biological value. You can also make a slightly nutty tasting plant drink from oats. Oat flakes or oatmeal can also be used for sweet baked goods.
11. Watercress
With 84% protein in calorie content, watercress is the front-runner among plant-based protein sources. The raw vegetable almost entirely consists of protein. For vegan dishes, watercress is not only ideal as an ingredient, but is also well suited for decoration.
12. Mushrooms
Mushrooms can be a good substitute for meat. With 56% of protein in calories, they are a great source of protein.
12. Spinach
Spinach is mainly associated with a high iron content. However, it also contains 50% protein.
13. Mustard Leaves
Mustard leaves are a great ingredient for salads. In addition, they also contain 41% protein.
Overall, if we do not want to judge by the calorie content, but only by the total amount of proteins, legumes and nuts are at the top of the list, making them a great source of protein for a vegan diet.
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