Since our early childhood, we have been told that a “balanced plate” is composed as follows: 1/4 of the carbohydrate plates, 1/2 plate of vegetables and 1/2 plate of meat or fish (even 2 eggs).
However today, many things are questioned.
In this article I wanted to discuss the subject of vegetable proteins.
The purpose of this article is in no way to make a hierarchy: better / worse, let alone tell you it is “good” or “bad” to consume tapioca flour, animal protein, not to announce that I will become 100% vegetarian or vegan (my opinion on the question has not changed, I refer you to this article in which I talk about flexitarism, and food labels), but rather to inform you, if you are vegetarian or vegan (or if you want to become), if you want to reduce (for some reason) your animal protein intake or if you’re just curious to try new flavors!
So, where are plant proteins?
Spirulina: What is spirulina? It is an alga that has an exceptional content of protein (65g per 100g), I already mentioned it in my article “favorites” of the month of March. It can be powder, straw, small capsules, sachet. Personally I do not consume it alone because it is already contained in my superfoods, no double dose so.
In soy: Soy is high in pulse protein and contains all the essential amino acids. You can find it in several forms, including:
The traditional tofu that you will find in 2 forms: silky or firm. The silky tofu is mainly used as a “binder” in a vegetarian or vegan dish. It can substitute fat (cream), eggs (in a quiche for example), cheese (in a cheesecake). On the other hand, the tofu closes rather like a substitute for the animal protein (meat or fish), it looks like a small block that you can cut into pieces, to marinate (I advise you, I find that the tofu contrary to the tempeh n ‘t really taste in itself, so go for a good sauce in accompaniment!), return to the pan with a filling of your choice, you also use it in sauces, Bolognese, to stuff your vegetables …
Tempeh: It is made from fermented yellow soybeans. in appearance it may look like a “block”. It is firmer than tofu, its taste is also, more pronounced (I think). You can cook the tempeh cut in small pieces and returned in a sauté pan with the accompaniment of your choice, you can also cut it in small pieces and integrate it in a Bolognese or another sauce for example, or you use it to garnish lasagna, you will bluff your guests!
Textured soy protein: Textured soy plant protein is really bluffing. They are sold dehydrated and are very easy to incorporate into preparations. To cook them you just need to rehydrate them by soaking them in hot water or broth for about ten minutes, drain them and incorporate them into your preparations. The first time I used them to garnish stuffed zucchini, no one saw anything but fire! Ditto, do not hesitate to season!