Do you still think that you necessarily need to eat meat or fish to feel full? proteins ? Think again! A plant-based diet may be enough to meet your nutritional needs, as long as it is balanced. To do this, you can rely on foods of plant origin, naturally rich in proteins, such as legumeswhole grains, quinoa, tofu, tempeh, seitan, tubers, nuts or even spirulina.
Reducing or eliminating meat: what are the benefits?
Reducing or eliminating meat consumption brings several advantages, both in terms of health and the environment. In fact, remember that diets high in red meat and processed meat (deli meats, sausages, etc.) are associated with an increased risk of cardiovascular diseasesin Type 2 diabetes and certain types of Cancer (namely the colorectal cancer). Eating less, therefore, helps reduce these risks.
Furthermore, by adopting a balanced vegetarian or flexitarian diet, we promote intake of fiber, vitamins and minerals fruit essential, vegetables, whole grains and legumes. Which is beneficial for your health and maintaining a healthy weight.
The livestock industry is an important source of carbon emissions greenhouse gases, mainly methane. Furthermore, livestock production requires significant amounts of land, water and livestock feed. Finally, the expansion of land for livestock farming is one of the main causes of loggingleading to the loss of natural habitats and the reduction of biodiversity – livestock farming is notably the main cause of deforestation in the Amazon.
Reducing meat consumption therefore helps to contribute to combating climate change, preserving natural resources and conserving ecosystems.
O ethical concerns linked to intensive livestock farming and meat production practices may motivate some people to opt for vegetarian or vegan diets in order to respect animal welfare. By reducing the consumption of animal products, we help reduce demand, which in turn can contribute to improving animal welfare standards.
3 ideas for a vegetarian dinner with protein
Here are three ideas for nutritious, protein-rich dinners, without meat or fish… but certainly not without flavor! These meals will delight young and old alike, while providing the nutrients needed to build and repair muscle tissue. Good news: these meals are not only vegetarian, but also vegan (i.e. they do not contain any products of animal origin). With veganism in full swing, why not try adopting some 100% vegan meals?
Leek and smoked tofu quiche
Ingredients for the dough:
- 125 g semi-wholemeal flour
- 1/2 teaspoon. Teaspoon of salt
- 50 ml of olive oil
- 50 ml of warm water
Ingredients for the device:
- 200 g of silken tofu
- 200 ml soy cream
- 1 Tbsp. mustard
- 2 tbsp. tablespoon of cornstarch
- 1 Tbsp. grated nutmeg
- salt, freshly ground pepper
Ingredients for the filling:
- 3 leeks
- 1 shallot
- 1 clove of garlic
- 100g of smoked tofu
Preparing the filling
Wash the leek well to remove all dirt. Remove the most damaged leaves. Then cut them into slices. Peel and chop the onion and garlic clove.
Heat a drizzle of olive oil in a frying pan. Add the vegetables and cook until the leeks are very soft. At the end of cooking, cut the smoked tofu into small cubes and add them to the preparation. Reservation.
Preparing the dough
While the vegetables are cooking, prepare the shortcrust pastry. Mix all ingredients with a wooden spoon or in a food processor. Another tip: place all ingredients in an airtight container and shake vigorously. Bring the dough together to form a ball.
Roll out the dough very thinly to form a circle. Pour this dough into a quiche mold.
Device preparation and assembly
Preheat the oven to 200°C.
Pour the silken tofu, vegetable cream, mustard, cornstarch, grated nutmeg, salt and pepper into the blender. Mix until you obtain a homogeneous mixture. You can also mix this preparation with a hand blender.
Pour the vegetable filling over the pie base. Pour the quiche mixture over the top. Bake for about 30 minutes. Let it cool before serving with a nice green salad.
- 1 large can of chopped tomatoes (500 g)
- 1 medium can of red beans (250 g)
- 1 small can of corn (140 g)
- 1 onion
- 2 garlic cloves
- 1 red pepper
- 1 carrot
- 1/2 lemon
- 60 ml of water or vegetable broth
- 1 tablespoon pepper (or paprika)
- salt, freshly ground pepper
Peel and cut the onion and garlic clove into thin slices. Peel the carrot and cut it into small cubes. Seed the pepper and cut it into thin strips.
Heat some olive oil in a saucepan. Sauté the onion and garlic with the seasonings for a few minutes, until the onion becomes translucent. Add the carrot and pepper and cook for about 5 minutes over medium heat, stirring regularly.
Add the drained red beans and corn. Cook for another 5 minutes and then add the chopped tomatoes and water (or broth). Add salt and pepper and cook for about forty minutes, stirring occasionally. At the end of cooking, adjust the seasoning and add a little lemon juice to the dish.
Serve hot with brown rice, bulgur or quinoa.
Quinoa salad with winter vegetables
- 250g of quinoa
- 200g sweet potato
- 200g peanuts
- 200g carrot
- 2 tbsp. tablespoon of olive oil
- 50 g of raisins
- 50 g of crushed hazelnuts
- 1 Tbsp. teaspoon of cumin
- 1 Tbsp. teaspoon of ground coriander
- 1/2 teaspoon. teaspoon of nutmeg
- 1/4 teaspoon. teaspoon of cinnamon
- 2 tbsp. tablespoon of hazelnut oil
- juice of half a lemon
- salt, freshly ground pepper
Preheat the oven to 200°C. Peel the vegetables (sweet potatoes, pumpkin and carrots) and cut them into pieces. Place them in a salad bowl, drizzle with olive oil, add the spices, salt and pepper and mix well to coat all the vegetable cubes. Then place them on a baking sheet covered with parchment paper. Bake for about twenty minutes.
Meanwhile, rinse the quinoa and cook it in a large pan with salted water, following the instructions on the package. Drain and pour into a large salad bowl. Add the grilled vegetables – which you will have allowed to cool beforehand – as well as the raisins and crushed hazelnuts.
In a bowl, prepare a vinaigrette by mixing the hazelnut oil, lemon juice, salt and pepper. Pour over the salad and mix.