You will not regret trying these vegetable proteins, which are more familiar to those who are vegan and vegetarian. Protein is the first meat, fish and dairy products come to mind, but also vegetable sources can receive a large amount of protein. You can prepare delicious recipes from the following foods and combinations of them or you can try all of them in vegan / vegetarian restaurants.
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# 1 Seitan
Seitan is a wheat protein. It is not a new food and has been consumed in Asian cultures for about 15 centuries. It is also a popular protein source for vegetarian Buddhists. Wheat is obtained from gluten and water. Wheat flour is first kneaded with water to obtain a sticky paste. This dough is then rinsed to remove the starch. The remaining gluten is then cooked in the condiment. It is mostly used as a burger dumplings.
There are 75 grams of protein in 100 grams of Seitan.
# 2 Tempeh Tempeh is a soy based meat alternative. It has been consumed in Asia for hundreds of years, especially in Indonesia. Soybeans are first softened with water, then cooked and fermented. Although traditionally made with soya bean paste, it can be made with all kinds of beans. Some tempehs may also contain grain and seed at the same time. Tempeh is mostly used in sandwiches and salads, but it is a versatile food and can be used in soups and hot pot dishes
There are 18.5 grams of protein in 100 grams of Tempeh.
# 3 Tofu Obtained by cutting soybean powder. It is a favorite soy product. Tofu can be used in a wide variety of shapes due to its neutral taste. It can be consumed as cheese alone or in salads, as well as in soups and hot dishes. Hard or extra hard tofu can be cooked in oven, steamed or wok pan. Spices and sauces can be easily poured into it, so you can marinate before cooking and taste it as you like. Soft tofu can be used in making sauce due to its creamy texture. Calorie is a low-calorie food.
According to the genus and construction style of tofun, there are 3,5 grams to 48 grams of protein per 100 grams. Tofu yogurdu is the tofu form which has the lowest protein value with 100 grams of 3.5 grams.
# 4 Soya milk The protein ratio among soya milk vegetable milk is the closest to the cow. Soy beans are first wetted, ground and boiled, then the particles in them are removed by filtration. It is very popular among those with vegan or lactose intolerance. In the making of sweet and smoothie, it is used by adding funeral, yulafa and coffee.
There are 3.3 grams of protein in 100 milliliters of ready-made soybean paste. If you do it yourself, there will be more.
It is thought that the Almesum was first made in the Levant in the 13th century for the first time. Almond milk in herbal milk is especially prevalent with its taste. It is very ideal for use in different recipes such as smoothie, granola, müsli, milky dessert, as well as a delicious drink made from a special milk made from its own special flavor. Almond hot water is low in fat and rich in energy, protein and fiber. It contains important minerals such as calcium, magnesium, iron, phosphorus, sodium, potassium and zinc. It is also very practical to prepare Badem Pasha at home.
100 milliliters of ready-made almond milk contains 1 gram of protein. When it is made at home it will be around 3 grams.
Kaju milk, yogurdu and cheese Kaju peanuts are mixed with water to obtain a creamy liquid called kaju s milk. It is a lactose-free milk and does not contain cholesterol, saturated fat and sugar. It can be easily done at home. When it is made at home, it contains much more protein, vitamins and minerals than the market. It is a good complement for breakfast. Kaju is also made by adding probiotic to the sow. Kaju is also made from yogurt and buttermilk. In addition, there are kaju cheeses which are obtained by adding slowly as thickening
There are 1 gram of protein in 100 milliliters of Kaju's water. If you do it yourself, the protein rate will be around 2-3%.
# 7 Edamame
Edamame is the name given to the soybean filed that has yet to become immature green. It is found in East Asian cuisines. In Japanese, 'eda' refers to the root and 'mame' refers to beans. This is so called because the beans are usually sold without being separated from their roots. It is traditionally boiled and eaten by hand. Before shelling, the shell is broken. Protein content is very close to animal products and contains nine important amino acids that the human body can not produce.
There are 11 grams of protein in 100 grams of edamame.
Protein quantities in animal products: 100 grams cow milk: 2-3 grams protein 100 grams egg: 13 grams protein 100 grams grilled meatballs: 13 grams protein 100 grams grilled chicken: 18 grams protein 100 grams yoghurt: 3.3 grams protein 100 grams Feta cheese: 18.3 grams protein 100 grams feta cheese: 17 grams protein 100 grams cheddar cheese: 27 grams of protein 100 grams of tuna fish: 27 grams of protein 100 grams of cooked salmon: 26 grams of protein