Delicious Recipes Rich In Protein

Protein is a nutrient that is found in food just like carbohydrates and fat. They are all essential to the human body as they are responsible for shaping, developing and renewing all your organs and body systems. In this article you will learn about some delicious recipes that are rich in protein.

What is protein made of? Protein contains carbon, oxygen, hydrogen and nitrogen, along with minerals such as sulfur, phosphorus and iron. When ingested, protein is broken down into amino acids, which your body absorbs during digestion.

Types of Amino Acids

There are 20 different types of amino acids, which can be linked together in different ways to form proteins. Nine of them are obtained only from food. The rest can be produced by your body without you having to consume them.

• Essential: These are only found in food and cannot be formed by the body, including: histidine, leucine, methionine, and valine.
• Not essential: your body can synthesize these proteins from the essential amino acids. They include: alanine, arcinine, glycine and proline.

Why are proteins good?

Proteins help repair the tissues that make up your skin, muscles, organs, nails, hair and bones. They help your body with various functions such as:

• generating antibodies in your immune system that then prevent infections and diseases.

• improve digestion.
• helping to distribute oxygen throughout your bloodstream.
• DNA formation.
• control blood sugar levels.
• helping to lose weight.
• body heat regulation.
• provide a long-lasting feeling of fullness.

Foods rich in protein

• Meat
• Fish
• Vegetarian meat substitutes
• Eggs
• legumes
• nuts
• Soft cheese
• Quinoa

Recipes rich in protein

Chickpea and rice salad

Ingredients

• 450 grams chickpeas (3 cups)

• 20 grams of raisins (2 tablespoons)
• 50 grams brown rice (¼ cup)
• 20 grams of walnuts (2 tablespoons)
• 100 grams spinach (3 cups)
• 1 orange
• 90 grams olive oil (6 tablespoons)
• 30 ml balsamic vinegar (2 tablespoons)
• Salt (to taste)

Preparation

• First, cook the rice and chickpeas separately.
• Add salt to the rice and let it cook for 18 minutes, then drain.
• Then drain the chickpeas.
• Peel and then cut the orange into small pieces.
• Then mix the rice, chickpeas, nuts and raisins together.
• Finally, add the spinach and orange pieces, along with the balsamic vinegar and olive oil.

Stew with soybeans and vegetables

Ingredients

• 200 grams green soybeans (1 cup)
• 1 zucchini
• 200 grams green beans (1 cup)
• 2 potatoes
• 1 onion
• 3 cloves of garlic
• 1500ml water (6 cups)
• 60 grams of olive oil (4 tablespoons)
• Salt (to taste)

Preparation

• First wash the soybeans and clean the green beans.
• Then cut the onion into cubes and put the olive oil in a pan.
• Then brown the onion and add the beans.
• Then cover this mixture with a layer of water.
• Then simmer on low heat for 35 minutes.
• Then add the diced potatoes.
• Then cut the zucchini into small pieces and add them to the mixture.
• Then cook for another 15 minutes.
• Add the crushed garlic before removing it from the heat.
• Finally, season with salt.

Rice pudding

This last recipe is not as rich in protein as the above recipes, but compared to most ready-to-eat desserts, it is a good option.

Ingredients

• 1 liter of milk (4 cups)
• The zest of 1 lemon
• 2 sticks of cinnamon
• 200 grams dessert rice (1 cup)
• 100 grams sugar (½ cup)

Preparation

• First heat the milk with the lemon zest and cinnamon sticks.
• Then let it cook on medium heat.
• Then wash the rice.
• Drain the rice and then add it to the milk.
• Then cover and let it cook for 1 hour.

• Stir the rice occasionally to prevent it from sticking.
• Then remove the lemon zest and cinnamon sticks.
• Then let it cool for five minutes.
• Then sprinkle with the ground cinnamon before serving.

Recommendations

• If you train more, you need more protein. Keep in mind that in the Netherlands we are on average far above the recommended amount of protein.
• Avoid smoking and drinking alcoholic beverages.
• Drink plenty of water every day.

• Take 30 minutes of exercise a day.
• Eat products that are rich in water such as raw vegetables and fruit.
• If you’re going to consume protein shakes, don’t overdo it: you could damage your liver and kidneys.
• Remember that protein shakes do not replace meals.

So are you ready to get enough protein without meat? Then start today with these delicious recipes that are rich in protein. Then choose your favorite recipe and get started.