“There’s not enough protein!” A vegan myth or reality?

Are  you wanting to reduce your meat consumption, or even eliminate it entirely? You are not alone! Plant-based foods are gaining more and more popularity and many of us are making changes about what we are putting on our plates. And anyone who has made the transition to a vegetarian or vegan diet has probably heard this phrase at least once in their lifetime: “Aren’t you worried about getting enough protein? This myth, rooted in our beliefs, is entirely false—many plant foods are rich in protein!

Re-examining Canada’s Food Guide

Let’s take a step back in time. In 2019, Health Canada released a new food guide highlighting plant proteins. In the section “Eat protein foods”, we notice that the plate is not only made up of meat, but also nuts, tofu and legumes. Health Canada recommends diversifying your protein intake and cites legumes (such as lentils, beans, and peas), fortified soy beverages, tofu, soybeans, and nuts) as healthy protein foods.

Sources of plant-based proteins and recipe ideas

1 – Legumes  

 There is no doubt that legumes are one of the favourite foods for vegans. They’re  not only inexpensive, but also high in protein! In addition, dried pulses are non-perishable and do not take up much space in the kitchen. Legumes such as lentils, beans, or even chickpeas are versatile and fit perfectly into many recipes including hummus, vegetable stews, soups, and salads.

If you want to try a new legume-based recipe, we suggest the Buddha Chef’s dhal.

2 – Tofu

Its bland taste and unusual texture give it a bad reputation. And yet if it is prepared the right way using a variety of spices, tofu transforms into a delicious dish. A go-to for vegans, tofu fits perfectly into all sweet and savory recipes! Its versatility is thanks to its neutral taste which allows it to go well with all seasonings. Grilled, baked, marinated or raw, tofu can be prepared in different ways and caters to all tastes. Once you learn to cook it, you can’t do without it!

Want to try something original? This quick and easy crispy baked tofu recipe by Cookie and Kate is a crowd-pleaser that the entire family is sure to enjoy! 

3 – Tempeh

Like tofu, tempeh is made from soy beans, but stands out for its doughy texture and fermented taste. Originally from Indonesia, tempeh is traditionally eaten fried which gives it a crunchy and delicious appearance. However, tempeh can be cooked in different ways— it can be marinated, grilled, and sautéed. 

If you are planning to try tempeh for the first time and are looking for an easy recipe that you can’t get wrong, we recommend this delicious marinated peanut tempeh recipe by Minimalist Baker.

4 – Seitan

Are your taste buds missing the taste of meat? Seitan will satisfy your cravings! This plant-based food originated in China over a thousand years ago and was introduced by Buddhist monks in order to make vegetarian cuisine accessible. Rich in protein and low in fat, seitan is essential for all those who want to reduce or even eliminate their meat consumption. Here’s a fun fact: 100 grams of cooked seitan contains roughly 20 to 30 grams of protein! This food absolutely shatters all myths about dietary deficiencies in vegan diets.

Feeling a little tempted? Enjoy one of our favourite seitan recipes: grilled kebab and saffron rice. You can also get your fill of protein with our tasty seitan sausages! 

5 – TVP (textured vegetable protein) 

Ground beef recipes are comforting classics. And now you can recreate your favourites with a meatless version! TVP (dehydrated soy) allows you to reinvent these recipes thanks to a texture that resembles ground beef!  Versatile and economical, TVP is ideal for veggie Bolognese recipes and tacos.

Ricardo’s Meatless Spaghetti Sauce is a tasty introduction to TVP. 

We hope that all of these recipes bring joy to your taste buds while you get your fill of protein. Make sure to  share this article with anyone who thinks plant-based foods are low in protein! In the meantime, if you want to discover more meat replacement foods, check out our wide range of products, that includes tasty vegan sausages, seitan roast, fauxmage, pâté and much more! Warm sunny days are on their way and Gusta products have everything you need to welcome the arrival of BBQ season! Bon appétit!