Iniciação ao vegetarianismo/veganismo – #1 Refeições básicas e nutrição

Após ter explorada estas proteínas vegetais, espero ter ajudado os menos experientes na culinária. Para quem nunca experimentou comida vegetariana, aconselho a experimentarem, e para aqueles com más experiências na confecção deste tipo de comida, aconselho a serem persistentes, e explorar diferentes temperos e acompanhamentos.

English version

A vegan or vegetarian diet is healthy when well planned, however not all people know that, and not all information you search on the subject is completely reliable. So in this article I gathered some information to consider when planning your veg meal, also with some basic vegetarian recipes. This guide will help explore different vegetable proteins, which I believe to be essential for those who are now starting this type of diet, or for those who simply want to include some healthy vegetarian meals weekly without any meat or fish.
Starting with the protein issue. To ensure daily protein from a plant based diet, I consume varied legumes, grains, nuts and seeds. These plant proteins are able to provide the protein needs for the majority of the population. That is because the combination of different food groups, such as legumes and grains complete each other. Legumes are richer in lysine, a limiting amino acid in grains, and the combination of the two foods their amino acid profiles complement each other. Soy, however, has a more complete amino acid profile. This idea that vegetarian meals should contain these specific complementary pairings is unnecessary. However, it’s important to maintain a varied diet.

Beans are the most common sources of protein for vegans and vegetarians. Some may look different, or have a different taste, but overall , ½ cup of cooked beans provides 7 to 8g of protein, fiber, carbohydrates, minerals such as Iron, Magnesium, Potassium and Zinc and complex B vitamin.

Iron is also an important mineral to consider in a vegetarian diet. It is known that the iron found in meat is more easily absorbed than the iron present in plant foods. The iron present in plant-based foods (nonheme iron) is more influenced by inhibitors such as phytates, calcium and phenolic compounds present in cocoa, tea and coffee. Inhibitors should be avoided for better absorption of nonheme iron. Some strategies to eliminate phytates in whole foods are soaking, and leavening (to make bread). The intake of foods rich in Vitamin C in your meals promotes the absorption of nonheme iron.

It’s no hard to follow these guidelines. And here is a simple basic recipe that both includes iron and vitamin c rich foods. This red bean tomato sauce was one of the first recipes I learned how to make, and I still do it several times.

Recipe: Red beans with spicy tomato sauce served with brown rice (serves 2)
Sauté ½ chopped onion along with 2 minced garlic cloves in olive oil. Once the onion is soft, add 1 peeled and chopped tomato. Cover the pan and let the tomato chunks be reduced to sauce. Season with 1 teaspoon of paprika, ½ teaspoon cumin powder and ¼ teaspoon of cayenne powder. Add 1 cup (190g) of cooked red beans (or 1 medium can). Serve with brown rice and this salad with arugula, lettuce, orange and pine nuts, with olive oil and lemon sauce.

Other legumes I also enjoy eating are lentils. Nutritionally, they are quite similar to beans, and on average ½ cup (100g) of lentils contains 9g of protein and are rich in complex B vitamins, and minerals such as Iron, Magnesium, Potassium, Zinc and Phosphorus.

Orange vegetables like carrots and sweet potatoes provide beta-carotene, which is converted to vitamin A in our body. The consumption of these foods is important; since there are no plant-based foods with the active form of vitamin A – retinol.

Lentils are a must-have in a vegetarian pantry. They cook quickly, are really nutritious, and are great for making comfort meals like soups and stews.

Recipe: Lentil soup with broccoli, carrots and sweet potatoes ( serves 2)
Sauté in olive oil ½ onion already chopped along with 2 minced garlic cloves and 1 peeled and diced carrot. Once the onion is soft, add one peeled and chopped tomato. Cover the pan and let the tomato be reduced to sauce. Season with ½ teaspoon paprika, ½ teaspoon of coriander seeds powder, ¼ teaspoon of cayenne pepper powder, and 1 bay leaf. Add one sweet potato, peeled and diced, ½ cup (100g) brown lentils and 2 cups (480ml) boiled water. Cover the pan and cook over low heat for about 7-10 minutes. Add the prepared broccoli and cook another 5 to 7 minutes, until broccoli is tender and the lentils are cooked. Season with ½ teaspoon salt and adjust seasonings to taste. Serve in a bowl.

Dark leafy greens are abundant in nutrients such as vitamins A, C and K and minerals like Potassium, Manganese, Calcium and Iron, and phytochemicals that promote our health. So these vegetables should be included regularly in your meals.

Tofu is also a good source of protein, and quite versatile to use in your meals. You can make sautés, add it to fillings, make quiche or delicious spreads.
Nutritionally, firm tofu ( firm) has per 125g, 10g protein, 250 mg of calcium, 2 mg of iron, and is also rich in other minerals such as phosphorous, magnesium , manganese and selenium. It’s not very rich in vitamins.

This is one of my favorite ways of cooking tofu, and probably the easier one.
Recipe: Spicy grilled tofu (serves 2-3)
Drain 250g tofu. Wrap in a kitchen towel, place two plates on top and let sit for at least fifteen minutes. Cut tofu in 6-8 equal slices. Add ½ teaspoon of paprika, ¼ teaspoon cayenne pepper, ½ teaspoon cumin powder, 2 tablespoons of olive oil, 1 tablespoon lemon juice, 1 teaspoon of natural sweetener (like brown rice syrup or unrefined sugar) and a pinch of salt. Let the tofu marinate for 1 hour, or overnight if you prefer to prepare in advance.
Grill the tofu for 3 minutes on each side. Serve with brown rice and sautéed vegetables.