Give me my protein

We cannot live without proteins: it’s a fact of life. Proteins are the cornerstone of cellular metabolism, we can’t do without them. At the same time, the broad availability of vegetarian and vegan diets, considered purifying and "clean", requires us to replace animal-based sources with vegetable proteins to cries of #eatclean, always with the risk of severe physiological deficiencies for the body. So how can you get your fill of proteins on a vegetable-based diet? Here at KitchenAid we take nutrition very seriously and for this reason, we want to share with you five superfoods that will surprise you with their huge protein content, despite being 100% of vegetable origin.

1. Tofu

It’s surprisingly easy to make at home: the traditional recipe has only two ingredients. You can easily source yellow soybeans and nigari (magnesium chloride), if possible the natural variety, which is used to curdle the tofu: it’s cheese, basically! The internet provides numerous recipes for making tofu at home. Choose the one you like best. This is the perfect occasion to use the colourful KitchenAid K400 Blender: you’ll need to blend and filter the ingredients. Ready to dive into Asian culture?

2. Hemp Seeds

Recently very popular, hemp seeds have been rediscovered thanks to their phenomenal properties and exceptional flavour, which make them a must-have in our kitchens. Hemp seeds are - literally - one of the most protein-rich foods on earth. They contain all the essential amino acids, which are the building blocks that make up proteins - enough to define them a complete foodstuff, which is also rich in polyunsaturated fats, potassium, magnesium, calcium and a remarkable amount of vitamin E that make them greatfor protecting the body. Integrate them in your diet to get a wellbeing boost! Use them wherever it takes your fancy: you’ll love their fruity nutty tones.

3. Quinoa

It hasn’t gone unnoticed. In fact, we’ve written already about the article discover quinoa: quinoa is a real marvel. Looking at it, one would say it's a cereal. However, it's a seed that is different precisely because it's a vegetable variety and due to its high nutritional content. Unlike cereals, quinoa contains all 9 amino acids essential for a well functioning body, with a significant protein content (about 4.4 grams per 100 grams). You can use it in endless recipes: steamed, in risotto, sautéed, stewed, fried, in bread, in desserts or for home-made energy bars... Your imagination is the only limit.

4. Chia Seed

Chia seeds are tiny, but tasty. Rich in amino acids, these seeds, from a small bush native to Central America, are rich in cysteine, lysine and methionine, important elements for the formation of proteins. But that’s not all: they also have a high iron, potassium, selenium, zinc, Omega 3 and Omega 6 content. Not bad! Suitable for any recipe, you can add them to your soups, salads or even bread dough. Or you can use them for breading. But they’re best used at breakfast time: you can prepare excellent breakfast puddings by soaking the seeds in rice milk or almond milk overnight. Adding cocoa and fresh fruit will make for a sweet awakening.

5. Spirulina

Spirulina is a common kelp, and a real wellspring of proteins. With its natural anticarcinogenic properties, this kelp stimulates the metabolism as well as benefiting the nervous and immune systems, and protecting against osteoporosis. It’s usually sold in dried form in organic or whole-food stores. You can add it to all of your recipes in powder form. We recommend integrating it into your diet in the simplest way possible: put it in your pasta! How? It’s easy: just take 200 grams of flour and 100 grams of egg to 10 grams of spirulina. With the pasta Attachments for KitchenAid Stand mixer, you can be sure of professional results with a minimum of effort