Recipe Friday: Plant-Powered Protein

Flexitarianism is on the up, with more people adopting the sentiment: friends, not food! For flexis, there’s the desire to slowly reduce the amount of animal product going into their dishes, with the need to find menus with minimal amounts of meat and fish.

For more established vegan/vegetarians (today, November 1st is actually World Vegan Day), the desire for highly indulgent dishes is a thing of the past, with people seeking new culinary experiences that revolve around plant-powered protein such as beans, pulses and vegetables. They want flavorsome and healthy dishes, without the highly indulgent dishes. It’s about broadening our horizons to celebrate plant power in the most interesting ways.

Back in the day, vegetarians going out to eat were served stuffed mushroom to start with and penne all’arrabbiata for their main. They could try and make up a meal out of sides, but it was frowned upon. They must accept their lot and look forward to dessert where they could eat like the rest.

No more! That’s thanks to plant-forward menus, vegan, and vegetarian options. The rise of the flexitarian has turned these sorry dinner tables all the way around, and rightly so! Flexitarian is defined as ‘a primarily vegetarian diet with occasional meat or fish’. The flexi method means that nothing is strictly off limits, so diners are free to choose based on their own needs and preferences, be they physical, financial, or environmental.

Flexi’s principles are largely contained within the term ‘conscious gastronomy’, which reflects all the things modern diners love–seasonal, organic, local, low-waste and low-carbon offerings that are cheaper both to create and to order.

Researchers from the University of Westminster have found that “meat eaters are significantly more likely to choose vegetarian meals when they make up the majority of food offered. A menu had to be at least 75% vegetarian for this choice tipping point to occur.

Vegetarian and vegan options have a much larger profit margin than meat-based dishes. It’s no surprise that chefs across the globe are now extolling the virtues of vegetables and sharing exponentially more fabulous ways to center veg-centric dishes.

According to Unilever Food Solutions Future Menus report, there are four ingredients that assist in developing healthy and mindful dishes. 

Beans and pulses

These versatile members of the legume family boast a surprising superpower: they can convert nitrogen from the air and ‘fix’ it into a form that can be readily used by plants. Beans and pulses are also a rich source of fibre, protein and B vitamins.

Whole grains

Whole grains and cereals have been a key source of food for humans for the longest of times. Diversifying carbohydrate sources beyond the basic white rice, maize and wheat is essential for not only making our menus more exciting and unique, they also provide more nutritional value and improve soil health. Think about millet, buckwheat, wild rice, quinoa - these wholegrains take your dishes to the next level and help your diners eat more wholesomely.

Leafy greens

Leafy greens are the most versatile and nutritious of all types of vegetables. They contain dietary fiber and hence are good for your gut and are packed with lots of vitamins and minerals, low in calories, and provide many health benefits.

Nuts and seeds

As well as being high in protein, healthy fats, and vitamin E, the desirable flavor and crunchy texture of these little powerhouses makes them a great addition to almost every dish. 

The Soyfoods Council offers these simple recipes for creating seasonal soups, sauces and salads. Soy not only complements fresh fruits and vegetables, it also offers a convenient way to add 7 to 8 grams of cholesterol-free plant protein to your recipes.

Curried Corn and Pepper Chowder

Soymilk boosts the protein in this hearty chowder, making it enough for a small meal.  Or serve it as a tasty side dish for grilled steak.

Yield: 4

Ingredients

2 T soybean oil
½ cup finely chopped green bell pepper
½ cup finely chopped red bell pepper
¼ cup minced shallots
2 tsp curry powder, or to taste
½ tsp salt
3 cups fresh corn or one 16-ounce bag frozen corn, thawed (about 3 cups)
1 cup vegetable stock
½ tsp freshly ground pepper, or to taste
3 cups plain, unflavored soymilk
½ cup shredded cheddar cheese

 Method

Creamy Apple Vinaigrette with Baby Spinach, Candied Walnuts, Green Apple and Goat Cheese

Yield: 10

Ingredients for Dressing

1 lb Mori-Nu soft silken tofu
½ cup apple juice
½ cup plus apple cider vinegar
2 tsp white onion, minced
1 T brown sugar
2 tsp sugar
2 tsp salt
½ tsp white pepper
¾ cup soybean oil

Method

Add first eight ingredients to food processor or blender. Blend until smooth. Slowly add oil to mixture and blend until smooth and mixture has thickened. Refrigerate for four hours or overnight so the flavors can meld.

Ingredients for Salad

16 oz baby spinach
1 cup candied walnuts
2 ea. green apples, diced
6 oz goat cheese, crumbles

Method

Add ingredients for salad into serving bowl. Top with dressing. Enjoy

Edamame, Carrot and Potato Soup

This appetizer or snack soup is just right for sipping along with glass of dry white wine, served with a loaf of crusty bread and small bite of cheese or thinly sliced ham. As a chilled soup, it’s ideal take-along dish for picnics or summer parties. 

Yield: 2 qrts

Ingredients 

2 cups leeks (about 3) sliced and thoroughly washed
1 T soybean oil
1qrt vegetable or chicken broth, divided
2 cups carrots, sliced (about 3 large)
2 cups russet potatoes, peeled and cubed
½ cup frozen shelled edamame
½ cup soft silken tofu
Season as desired-dash white pepper, pinch of marjoram and/or dill weed

Method