A
lot of vegetarians worry about not getting enough protein, but you shouldn’t
worry, this nutrient is found in so many foods including pulses, tofu, eggs,
cheese, soya, cheese and seeds.
Pulses
Pulses
is used to describe all of the many varieties of beans, lentils and peas.
These
are highly nutritious especially when combined with grains such as cous cous,
pasta, rice or bread.
Dried
pulses should always be kept in a airtight container in a cool dry place. They keep well but after a few months the
skin starts to toughen and they start to take longer to cook.
Canned
pulses are a quick and convenient alternative to the long soaking and cooking
of dried ones.
Sprouted Beans and Seeds
Mung
beans, aduki beans, alfalfa seeds and fenugreek are among many of the sprouted
beans and seeds that are available.
Rich
in nutrients they give salads and stir fries a lovely crunchy texture with a
nutty flavour.
Fresh
bean sprouts are usually available from most supermarkets.
Vegetarian Cheese
Most
supermarkets and shops now stock a wide range of vegetarian cheese, made using
vegetarian rennet which comes from plants such as mallow and thistle.
Make
sure you check your cheese does not contain Rennet which is animal derived (see
My cheese has what in it)
Tofu
Tofu
is also known as bean curd. Tofu is made from ground soya beans in a process
similar to cheese making.
It
is very nutritious but virtually tasteless however it absorbs other flavours
readily when marinaded.
Tofu
is a chilled product and should be kept in the fridge. When opened tofu should be placed in a bowl
of water and eaten within 3-4 days.
There
are 3 main varities of tofu:-
Firm
– you normally cut this tofu into chunks and marinate before cooking.
Smoked
– Has a lot more flavour than normal tofu, used in the same way but doesn’t
need marinating before use.
Silken
– is very soft and a lot creamier than firm tofu, This tofu is very useful when making sauces
or dressings.
Textured Vegetable Protein (TVP)
This
is the most commonly used substitute and forms the bulk of most burgers,
sausages, mince and veggie ready meals.
IT
is made from a mixture of soya flour, flavourings and liquid. It has a neat like texture and can be put
into stews, curries, pies and any other vegetarian dish that meat would be used
in as a replacement.
Quorn
Quorn
is derived from a distant relative of the mushroom.
It
is not suitable for vegans due to it containing egg albumen.
Quorn
is a great source of protein for vegetarians. Like tofu Quorn can be bland and
really benefits from being marinated before cooking.
No comments:
Post a comment