Vegetarianism and veganism are growing increasingly popular in the UK. Indeed, as of 2020, studies suggested there were 1.5 million vegans in the UK – while meat consumption had declined by 17 per cent over the past decade. This growth in popularity has been fuelled by the environmental and health benefits, alongside concerns over animal cruelty during meat production. But how can you adopt this lifestyle while keeping a balanced diet? Below, we explore how to get protein without meat.
Lentils
Lentils are small lens shaped seeds. They’re hugely versatile and can be used as a meat substitute in dishes such as spaghetti or shepherd’s pie.
Soya Beans
Soya beans can be used in dishes in their own right, but they’re at their best when they form tofu. Tofu can be used as an excellent meat substitute, particularly in Asian cuisine. A smoky and spicy tofu recipe, for instance, is always a winner.
Aubergine
Aubergine is another excellent meat substitute, packed with protein. Aubergines are particularly effective in Chinese stir fry recipes, as long as you have quality woks to mix your ingredients perfectly.
Seitan
Seitan is a meat substitute made from gluten – one of the main protein components of wheat. It has a chewy, elastic texture and can make for an excellent meat substitute, as it’s versatile enough to be roasted, fried or baked.
Edamame
Edamame beans are baby soya beans. They can be used to add more texture and flavour to dishes such as stir fry and salads. However, they can also be used as an excellent vegan snack: either on their own, or by putting them in a food processor to make tortilla chips.
Hemp seeds
Hemp seeds are a valuable source of Omega-3 and protein. And with a creamy texture, they can be seamlessly added to your breakfast or porridge without you noticing.
Cauliflower
Cauliflowers are easy to get hold of and offer you another excellent source of protein. Given their size, they can be used as the centrepiece of a curry or a salad, or you chop them more finely to accompany a vegan dish.
Mushrooms
Mushrooms contain vastly more protein than most other vegetables. Plus, their chewy texture can really elevate your meals to another level. And with countless varieties of mushrooms out there, you can find the perfect addition to your meal, from large portobellos to simple white button mushrooms.
Switching to a vegan or vegetarian diet is hugely desirable. And although getting your protein in can be worrying, by following the guide above, you can enjoy a vegetarian diet without making any unnecessary sacrifices.
