Whether by conviction or taste, more and more people have adopted a vegetarian diet . To be distinguished from veganism since vegetarians consume foods of animal origin such as eggs, honey, milk (unlike vegans). To overcome the lack of meat and fish and stock up on plant proteins, we are looking for smart alternatives.
Food sources of vegetable protein
If in 100g of meat, there is 20g of protein, you are revealed the list of veggie foods to put on the menu to compensate. To avoid any deficiency, it is advisable to mix cereals and legumes (chickpeas and pasta, rice and lentils, ...)
- Lentils : 26g of protein per 100g. (vegan)
- Black beans : 21g of protein per 100g. (vegan)
- Oleaginous: 17g per 100g. Cashew nuts, nuts, hazelnuts ... We do not hesitate! (vegan)
- Quinoa : 14g of protein per 100g. (vegan)
- Eggs : about 13g of protein per 100g, and super nutritional quality
- Tofu : 12g per 100g. (vegan)
- Greek yoghurt: 10g of protein per 100g.
- Humus: 8g of protein per 100g. (vegan)
To find (a little) the taste of meat
If we have renounced animal flesh by conviction, we are sometimes nostalgic for the taste of meat. Did you know that some plant foods have a taste or texture similar to that of meat?
- Seitan . This food is nicknamed 'vegetarian meat' ... and it's not for nothing! Visually it looks like a kind of bread made from wheat proteins. Side flavor, if you grill, roast, we find the melting texture of the meat. It is also a food rich in vegetable protein. He multiplies the good points to seduce the vegetarian. Only problem? Seitan is rich in gluten and therefore forbidden to those who suffer from celiac disease.
- Jackfruit . This is the big culinary trend of the year! This Indian fruit is a substitute for meat that is becoming more and more popular among vegetarians. Declined in ribs or steak veggie, this fruit looks unique is still difficult to find at home but can be tasted in some Asian restaurants and grocery stores.
Discover in our slideshow the most appetizing vegetarian burgers from Pinterest !
