Veggie Talk – The Big Protein Debate
Protein–Contrary to common belief protein intake in vegetarian diets is only slightly lower than in meat diets and can meet daily requirements for any person, according to recent medical studies. The studies have confirmed that vegetarian diets provide sufficient protein intake as long as a variety of plant sources are available and consumed.
Proteins are composed of amino acids, and a common concern with protein acquired from vegetable sources is an adequate intake of the essential amino acids, which cannot be produced by the human body. While dairy and egg products provide complete sources for lacto-ovo vegetarians, the most common and easily consumed vegetable sources with significant amounts of all eight types of essential amino acids is soy (for details on lacto-ovo and other vegetarian diets, see last week’s blog post below–Celebrities who choose a vegetarian diet).
It is not necessary, however, to obtain protein only from soy—the essential amino acids can also be obtained by eating a variety of complementary plant sources that, in combination, provide all eight essential amino acids (e.g. brown rice and beans, or hummus and whole wheat pita). A varied intake of such sources can be adequate, the study found.
I find on a cold snowy day like the ones we have been having recently, a good source of protein can be found in a tasty hot bowl of vegetarian chili (I like mine spicy and topped with cheddar cheese). So grab your bowl and try out the recipe I posted below (of course you have to make it first). Let me know how it turned out by posting a comment.
Spicy Vegetarian Chili
Ingredients:
- 2 tablespoons vegetable oil
- 1 cup minced onions
- 1 green bell pepper, diced
- 2 cloves garlic, minced
- 4 firm, ripe tomatoes, cut into 1-inch pieces
- 2 teaspoons minced gingerroot, or 1 teaspoon ground ginger
- 1 teaspoon cumin seeds
- 1 large jalapeno pepper, seeded and chopped
- 1/2 teaspoon lemon pepper
- 1/4 teaspoon dried red pepper flakes, or to taste (optional)
- 2 cups drained kidney beans (19-ounce can) or canned black beans, drained
- Salt and freshly ground pepper, to taste
- 1/2 lemon, juiced, or to taste
- 3 tablespoons minced fresh cilantro
Toppings:
- 8 ounces (2 cups shredded) spicy Monterey jack or smoked cheddar
Directions:
In a large saucepan set over moderate heat, warm the oil until hot, add the onions and pepper, and cook, stirring occasionally, for 5 minutes. Add the garlic, tomatoes, gingerroot, cumin seeds, jalapeno pepper, lemon pepper, and dried red pepper flakes, if desired, and simmer the mixture, stirring occasionally, for 10 minutes. Add the beans and salt and pepper to taste, and cook, stirring occasionally, for 5 minutes more. Stir in the lemon juice and cilantro then serve up bowls of chili and top with shredded cheese. Cooking time: 25 mins, Yield: 4 servings
**Recipe courtesy of the Food Network channel**
