protein sources and how to fix them?

 I'm not a vegetarian, but I'm interested in making more meatless dishes. I've made some tasty bean dishes, and would like to explore other options.What are some of your favorite protein sources and how do you prepare them? 

All veggies have protein, some more than others.  I try to throw beans in just about every dish I make.  You can also add tofu or tempeh as part of a meal.  Quinoa is also a good source of protein.

Also not vegetarian but love meatless dishes.   Cheap to make as well.  Beans are terrific and there is such a big variety to choose from.  Also chickpeas, lentils, split peas and other pulses/legumes are a great source of protein.   I love them all in salads, casseroles, bakes,  curries (endless indian 'dhal' recipes) and chillies.  The bigger ones when whizzed in a food processor make a good basis for bean burgers and can be substituted for minced beef in things like bolognese or shepherds' pie.  The smaller ones are great in soups and broths.  I even make a Curried Red Lentil Spread and a hummus dip (or sandwich filling) from chickpeas.

Other proteins... Eggs are nutritious and very versatile.  Scrambled, poached, boiled or as a binding agent in other dishes.  I make an Italian 'frittata' with spinach quite often which is like a spanish omelette.  Tofu I've never really got along with, I'm afraid! But nuts and seeds make a great addition to many dishes.  If you make a stuffing for peppers or mushrooms, for example, and add a good handful of chopped nuts or seeds then that bumps up the protein content.  Quinoa has been mentioned... good substitute for rice.  Cheese is good, used as a flavouring rather than the main event.

I'll try worked with quinoa and lentils, thanks.  

I keep very close track of my protein each day, if I am running low I will make a dish with egg whites in it to get me up to the level I want to be at. I will often do a very simple dish, rice egg whites, just a bit of cheese and a bit of onion, it comes out sort of like a risotto.

I also make potato salad with egg whites, it is very easy to adjust the amount of protein in the dish with egg whites.

Scott

Whole  grains are a great source of protein.  Make Italian dishes using whole wheat pasta.

What an enormous question!

SEITAN: Seitan is made from gluten, the protein portion of wheat.  It makes a very firm meat substitute that makes ideal sausages and "cold cuts" when carefully handled.  Poorly handled seitan is rubbery and bland and gross.  I recommend Milennium's seitan sausage recipe (Milennium is a vegan restaurant with two cookbooks published), especially their incredible dead-ringer Italian sausage.  Also, if you run a search for "Bryanna's tofurkey", you will find multiple references to an amazing tofu/seitan turkey recipe.  I made this for Thanksgiving and most of my omni guests chose it over the real turkey another guest brought along.

TOFU: Magical, versatile tofu!  You are bacon, you are pudding, you are absorbent slabs of proteiny goodness.  Really, the only thing you have to know about tofu is to cook it for a good long time.  Press gently (a baking pan weighed down by a can or two) to drain for about 45 minutes, slice, brush very lightly with peanut oil and salt, then bake until bubbly, golden, and crusty on the outside.  It can then be treated with any sauce.  This is one of a bazillion possibilities for tofu.

TEMPEH: Tempeh is not for everyone.  To get rid of some of the "dirty" flavor, slice into 6 pieces and boil for 10 minutes.  Then marinate and use in whichever way you might use chicken or fish.  I also like to pulse it in the food processor with garlic, salt, Italian spices, pepper, and a little olive oil, spread it on a baking sheet, and toast lightly in a hot oven.  Then, I stir it into tomato sauce for a killer, protein-rich vegan bolognese.

This is already too long.  Let us know how the experiments turn out!

Thanks for the ideas, I'll be testing some of them once i pick up the ingredients from the store. I may have to make a special trip to the health food store.

The results for the first experiments are in. I made a curry dish (I've never had curry before) with lentils and it was good even my husband thought it was ok. I tried the quinoa as a breakfast mush and did not really care for it. I also used it to add some crunch to banana bread and that was tasty.

 

• Tofu
• Tempeh (I can eat it without even cooking it sometimes...xD)
• Egg whites and whole eggs (on occasion)
• Organic, humane dairy products (Stoneyfield and Horizon)
• Nonfat yogurt and Greek yogurt
• Beans
• Lentils
• Chickpeas
• Quinoa

I love the fat free Stoneyfield yogurt but none of the local stores sell it.