Sandra Melwani
Beans, chickpeas, lentils, peas, peanuts, etc are excellent sources of protein. We look at some recipes using plant-based protein foods like legumes and lentils.
.
“Protein”: a word of Greek origin meaning primary or first place. Protein is a key to life and life’s functions. It makes up our nails and our hair. It finds itself comfortable in the kitchen too.
To highlight one reason why giving a shout-out to plant protein is worthwhile: extensive studies on Mediterranean- based and Chinese populations have shown how traditional diets with a high plant protein and nutrition content can have long-term and protective benefits on overall health and well-being.
Now the question: how well do we know protein and its scope? As it seems to be, awareness of its plant-based potential and content in a diverse range of food appears to be growing. Beyond tofu and beans, plant-protein can be found in products as diverse as mushrooms, peanuts, peas, quinoa and mushrooms.
Peanuts and related products such as the ever-popular peanut butter, which sees an ever-increasing range in flavours such as blueberry, chilli and chocolate, provide important healthy nutrients and are loaded with plant protein.
INDO- AFRICAN PEANUT SAUCE
This dish is a vegan fusion of the popular West African peanut sauce or stew called Mafe and Indian flavours. Traditionally, Mafe is also gluten-free, keto-friendly, and dairy-free.
Time: 45 mins
Yield: Six portions
INGREDIENTS
*1 medium red onion, diced
*6 cloves garlic, grated
*1-inch piece of ginger, grated
* pinch of pink Salt
*100 g skinned unsalted peanuts. Set aside a few, for garnish
* a few curry leaves
* 2 tbsp fresh coriander, roughly chopped
*2 medium-sized red country tomatoes, cubed
*juice of 1 lime
*1 tsp cayenne pepper
*6 tbsp vegetable oil
*170g tomato purée
*1 cup smooth peanut butter
*1/2- 1 cup vegetable stock
METHOD
1.In a pan fry the peanuts and set aside.
2. Fry the curry leaves and set aside.
3. Saute the chopped onion and set aside.
2. Saute the garlic and ginger.
3. Add the onions back to the pan with ginger and garlic. Stir in the tomato purée and continue cooking for 3 minutes over a medium heat
4. Pour in the vegetable stock and stir into the tomato mixture.
5. Add the peanut butter to the pot and stir in till it is completely melted. Once melted add the chopped tomatoes and simmer for 20 minutes. 6. While simmering add the lime juice, cayenne pepper and salt.
7. Once cooked, add in the fried peanuts.
8. Garnish with fresh coriander and fried curry leaves
TO SERVE
Serve accompanied by flat breads, assorted fresh vegetables like cucubers, carrots and bell peppers.
One of the top health benefits of peas is that it has high protein content, and is one of the best sources of plant protein at 8g per cup.
CHUNKY PEA SPREAD
Time: 45 mins
Yield: Approximately 500 gm
INGREDIENTS
*350 g fresh or frozen peas (if using fresh, reserve the washed pods to use in vegetable stock)
*2 tbsp neutral oil, for frying ( rice bran or canola are good)
*1 large garlic clove, crushed
*2 medium-sized spring onion bulbs, finely chopped; if desired, reserve the stems for another recipe *freshly squeezed juice of 1 ripe lime *1 tsp lime rind, finely grated (of yellow skinned lime)
*1/2 tsp cumin powder
*1tbsp fresh parsley, roughly chopped + extra, for garnish
*1 small red country tomato, finely chopped; for garnish
* a pinch of pink salt
* a dash of regular Tabasco sauce
* a dash of red OR green jalapeno sauce (optional)
* 1 red OR green fresh jalapeno chilli , seeds removed and roughly chopped (optional)
*1 tbsp. low-fat vegan mayonnaise OR 2 tbsp. cold pressed avocado oil
METHOD
1. For frozen peas: defrost the peas. Place them in a steel colander and pour ho t water to refresh them and allow the water to drain well. Pat the peas completely dry
2. Heat the oil in the pan and fry the onions lightly. Allow the onions to cool.
3. To a food processor add the peas, garlic, fried onions, cumin and blend briefly.
4. Add the lime juice, lime rind, salt, sauces and blend briefly.
5. Finally add the mayonnaise or oil, parsley and chopped jalapeno to the pea mixture. Blend till all ingredients are well incorporated, but leaving a rough and chunky consistency.
TIPS FOR CHEFS
*Suggestion 1: Pile the pea mixture into glass bowls and garnish with chopped parsley. Served accompanied with jalapeno, garlic OR cumin flavoured breadsticks; potato crisps; nachos.
*Suggestion 2: fill the pea mixture in cocktail- sized taco shells. Garnish with parsley and finely chopped tomato
Rich in protein, among other nutrients, a cup of the ancient superfood quinoa contains twice more of the health-sustaining substance than white rice. Even though it is widely termed a grain, quinoa is actually a seed. Of all the 3 coloured varieties-red, white and black, black quinoa is believed to have to the highest protein content.
LEBANESE STYLE SAVOURY QUINOA BOMBS
These unusual no- bake, easy- to- prepare quinoa energy bombs make a good and healthy addition to a breakfast or brunch buffet spread. They are packed with protein from the quinoa and beans, and also flavour. They are a good source of plant protein. Also, as a further boost they are customizable and offer a well-rounded experience, taste and health-wise
Time: 3 hours
Yield: 12 pieces
INGREDIENTS
1 cup cooked tricolour quinoa + 1 cup extra, set aside in a wide bowl
½ cup cooked white beans, or cooked mixed sprouts
1.5 tbsp tahini OR cashew butter OR pistachio butter
1tbsp red OR green harissa paste + extra for accompaniment
1/4 tsp pink salt
2 tbsp toasted black and white sesame seeds
1 tbsp za’atar spice
A few sprigs of fresh coriander, for garnish
2 tbsp dried rose petals
METHOD
1.In a food processer add the cooked quinoa and beans. Blend them briefly till they form a soft chunky mass.
2. Add the tahini or one of the butters to the quinoa mixture and blend briefly, till well incorporated.
3. Divide the mixture into 2 portions.
3. To one portion of the mixture, add the red or green harissa paste and salt, and again blend briefly.
4. Remove the harissa quinoa mixture from the processor. Set aside
5. Roll the 2 portions of the mixture into balls and place on a baking tray or in a steel container. Chill the balls in the freezer for about 1 hour until firm.
5. Into the extra quinoa which has been set aside, toss in both quinoa portions of the balls till they are coated with the grains.
6. Fill a bowl with the sesame seeds and toss in the harissa balls till seeds stick to the surface.
7. On a flat plate or to a bowl add the za’atar powder. Toss in the second portion of the quinoa balls till well but lightly coated.
TIPS FOR CHEFS:
1. In a platter place the fresh coriander sprigs, or scatter the dried rose petals.
2. Place the assorted quinoa bombs over the coriander or rose petals.
3. Serve the extra harissa in a bowl alongside, as accompaniment or for dipping.
ABOUT THE AUTHOR
Sandra Melwani is a qualified baker, certified in Child Nutrition and Cooking, and a vegan culinary enthusiast whose passion first translated over 20 years ago with an eclectic catering menu that featured gourmet pates – an unfamiliar item to most at the time. Since then, her path has led to food styling, cooking classes and workshops for young and older , talks, and writing. Her articles and stories have been featured in several publications including domestic and international in-flight magazines, lifestyle magazines and newspapers including The Times of India wherein her food- based contributions were a regular feature of the Sunday edition.
