Eating a vegetarian diet has so many benefits including low blood pressure, low cholesterol and lower BMI. It is important for vegans to have a balanced diet as they won’t be consuming any kind of dairy and meat products. Some of the key nutrients that one gets from meat and dairy products are iron, Vitamin B12 and Omega- fatty acids.
Whether you have just converted to a vegan or want to add more veggies on your dining table, you should get alternatives for the food items that you have stopped quitting.
Here are the protein substitutes for vegetarians.
Egg plant is one of the versatile vegetable that has a meaty texture and savory, earthy flavor. This veggie can be cooked in various ways yet it still will be tasty. You can bake, grill or stir fry it. There are so many egg plant recipes available out there which you can go for.
Tofu is similar to chicken. It is a soy based protein which is completely vegetarian. You can cook it in different styles with various recipes that you like. Most of the people try Tofu Curry, Tofu Parmigiana, Tofu Stronganoff, etc. A 3-ounce serving of Tofu consists 9 grams of protein.
These legumes are very high in proteins. Half cup cooked lentils will have 9 grams of protein. The peppery flavor and hearty texture of lentils has made them a good substitute for ground beef in so many recipes. There are black, brown, red and green lentils available in the market. As there are many options, you will be able to pick the right one that you like.
Seltan is referred to as a vegetarian white meat. This is a wheat based protein which acts a great substitute for chicken. Even the texture of Seltan is similar to that of a chicken. This seltan can be cooked in various methods and are also used in imitation of chicken recipes.
Similar to the lentils, beans are a good substitute for beef in so many recipes. Half cup of beans can provide you with 8 gms of protein and fibers. Depending on the beans, it may vary slightly too. You can top your salad with beans or use them as a stuffing in tacos, etc.
Mushrooms possess a meaty structure and they are used as a substitute in burgers along with eggplant. You can cook these mushrooms in various ways.
This is another soy based protein substitute for vegetarians. Tempeh is similar to fish but has a firmer texture. You will experience nutty flavor in Tempeh. It has various types of amino acids and is a great option for vegetarians. It tastes great when grilled.
Cauliflower is a mild vegetable and it has a reputation of replacing various types of foods. Vegetarians can enjoy the egg salad with the help of this cauliflower. You can mash them and use it as egg salad. It is also capable of replacing chicken in some dishes.
These are the protein substitutes for vegans. Almost all of these items can be cooked in various ways to nourish the taste buds.