Vegetable protein: the healthiest gastronomic luxury

Proteins are essential in our diet. Foods of animal origin boast complete proteins, that is, they contain the nine amino acids (the essential amino acids) that our body cannot manufacture by itself. From there, what proteins are the first big question when starting a vegetarian or vegan diet.

If you are determined to do without or limit the consumption of ingredients of animal origin or if, on the contrary, you are worried about not eating suficientes proteínas, today in Summum We will tell you which are the best vegetable sources of these nutrients. Some of them provide complete proteins. Others, if consumed in a combined and varied way, can obtain a protein of as high quality as that of animal origin.

Soy: the most protein and versatile legume

Tiene fama de ser lo más parecido que hay al alimento completo ideal. Originaria de Asia, the soy It is an ingredient that stands out for being very rich in protein. To be exact, proteins make up more or less 40% of the content of the seeds. In addition, they are complete proteins, that is, they provide all the essential amino acids and in an adequate amount. There are more than a thousand species of these seeds, of varying colors and sizes.

Finally, soy is an ingredient the most versatile in the kitchen. One only has to look to Japan, China and Southeast Asia to find out. Drinks based on soy, textured soy, tofu, miso, natto or tempeh, an ingredient of Indonesian cuisine made with cooked and fermented soybeans thanks to a mushroom. A very gourmet way to enjoy this legume it is when it is not yet ripe. The pods of green soybeans (edamame), boiled and with a little salt are a very healthy and epicurean snack.

Do you know azuki beans?

Each filtering bag azukis o adzukis they are another legume to consider. It is a variety of red bean native to East Asia, which is grown and consumed mainly in China and Japan. There, due to their rather sweetish taste, azukis are used to make sweet dough to make desserts. They are also used to dye rice dishes pink on holidays.

As legumes that they are, azukis are a wonderful source of protein. They have a high mineral content, are purifying and are also super easy to prepare. One hour of cooking and that’s it. Tip: They must be salted once the cooking is finished so that their skin remains soft. They can be purchased in bulk at retail stores. Nugget and Grain.

Amaranth: a treasure in “mini” format

Cereals and seeds are other food groups that are especially rich in protein. The amaranth it’s a “súper semilla” which grows on a large herbaceous plant native to Latin America.

Aunque no es un cereal, el amaranto sí se asocia a este grupo de alimentos. Y precisamente comparado con la mayoría de los cereales, estas semillas presumen de ser una de las mejores y más abundantes fuentes vegetales de proteínas completas, es decir, que contain all essential amino acids. Among them, lysine, which facilitates the optimal use of vegetable proteins. It also contains vitamins A, B, C, B1, B2, B3, folic acid, calcium, iron, and phosphorus.

These tiny pearls they can be eaten puffed like popcorn, alone or as a supplement to morning cereals. With amaranth flour, breads and cakes can also be made. It can be purchased in bulk at retail stores. Ruiz House.

Buckwheat: energy with a gourmet touch

They call it wheat, but it is neither wheat, nor is it exactly a cereal (although it is considered as such), nor does it contain gluten. The buckwheat or buckwheat is very energetic and above all it is an excellent source of protein. It contains the amino acid lysine, a rare trait in most cereals. Regarding this same food group, también destaca por su elevado porcentaje en vitamina B1, además de B3 y E (antioxidante).

Con el trigo sarraceno se pueden elaborar vegetable drinks. It is also marketed as flour, perfect for crepes, cakes or pasta or as flakes, ideal for breakfast. An advice: Before boiling them in water, brown the grains for one minute in a frying pan with oil.

Hemp seeds: gourmet “popcorn”

those of hemp They are seeds that belong to the same family as cannabis. They have a certain role in the Chinese culinary tradition, as they are usually eaten as popcorn in the cinema or in bread and breakfast. its delicate oil, with a touch of hazelnut, is obtained by pressing the seeds and can be added to juices, smoothies and smoothies. They can also be eaten in salads, soups or plant-based milk.

Why should you enter this superfoods in your diet? Because it is an important source of complete plant protein, also bioavailable and easy to digest. Finally, the hemp protein It is high in omega-3 and 6 fatty acids. What more could you want?

Quinoa: el ingrediente “super”

Es uno de los abanderados de la moda de los superalimentos. Quinoa It is a plant, not a cereal, that belongs to the same family as beets, chard and spinach and stands out both for its flavor and for your nutritional profile. In fact, quinoa is one of the few plant foods capable of providing complete proteins.

Contributes around the 14% high-quality protein biológica, casi el doble que algunos cereales y el aminoácido lisina. También es rica en hierro, no contiene gluten, es muy energética, de fácil digestión y absolutamente versátil en la cocina. Se puede comer fría o caliente, en ensalada o como guarnición. Eso sí, su pericarpio exterior contiene una sustancia defensiva amarga llamada saponina. De allí, la necesidad de wash it under the tap for a while before cooking.

Goji berries: red diamonds

Best known for their extraordinary antioxidant power (it is one of the best positioned foods according to the ORAC index), the Goji berries They are also a good source of plant protein, as they contain all the essential amino acids. In addition, they contain Soluble fiber, a myriad of micronutrients, more than twenty vitamins such as C and B2 and minerals such as iron or zinc.

These diamonds that proceden de Himalaya They are usually found in the form of dried berries, although they can also be found in powder form. They are ideal as snack dulce or to enrich salads, yogurts, smoothies and main dishes. If they are known as the “Fruit of eternal youth” there will be some reason.

Almond, the queen of nuts

Each filtering bag nuts They are also essential sources of protein, as they contain between a 14-18% with a high index of essential amino acids. The almond may not be very exotic, but it stands out in a special way because it contributes a very high percentage, almost 20%. Similar to ingredients of animal origin. In addition, they are proteins of high biological value.

Another great point in favor of these delicious nuts is their richness in mono and polyunsaturated essential fatty acids. The almond It boasts a high content of vitamin E, B vitamins, folic acid, and fiber, especially when taken with your skin. Finally it is rich in calcium, phosphorus and magnesium.

The essential address for nut lovers: Nutnut, a premium nut boutique with its own toaster and customizable mixes. On the other hand, the book Vegetable Milks of the researcher and disseminator Mercedes Blasco collects some accounts ideas on how to take advantage of this (and many more ingredients) vegetables to make refreshing and nutritious drinks.

Moringa: all the power of nature

Native to India and mostly cultivated in the Tropics, the moringa is another superfood that seems to be here to stay. This plant, which is used almost anywhere, is rich in beta-carotene, contains four times more vitamin A than carrots, seven times more vitamin C than oranges, four times more calcium than milk and three times more potassium than bananas.

It also stands out for the amount of iron, although its most powerful and attractive feature is that its leaves contain all the essential amino acids. A complete food who seems to have earned nicknames like “mom’s best friend” or, more commonly, “tree of good” or “tree of life.” It’s purchasable powder, capsules y dry leaves, which can be used respectively in smoothies and juices, as a food supplement and as an infusion.

Spirulina: a sea of ​​proteins

Like other seaweed, such as nori seaweed or kelp, the spirulina it is a very good source of vegetable protein. This microalgae contains about 60% protein. Nothing more, nothing less. In addition, they are more digestible and assimilable proteins.

It also stands out for its beta-carotene content, vitamins of group B (B12 among them), iron, essential minerals (calcium, especially, but also magnesium, zinc and selenium), omega-3 and antioxidants. In addition, it is very energetic and acts positively on the immune system.

It is marketed as dietary supplement and we can incorporate it into our diet in fruit juices, smoothies, cold soups, creams or even with water.