Edible Ethos: Six power foods
In Edible Ethos, Chetanya Pandey ’27 dives into the wild world of eating with a pinch of humor, a dash of honesty and a whole lot of love for plants. From simple switches to kitchen wizardry, this column explores how making small, conscious food choices can help save the planet… and your taste buds. Think of this as your guide to eating better, feeling better and saving the world, all while keeping it casual (and delicious).
When you think of protein and nourishment, it’s likely your mind immediately leaps to animal based products like chicken, fish and eggs. But the plant kingdom is actually bursting with nutritious, satisfying and even protein-rich foods that can rival and often beat non-vegetarian options in terms of health, sustainability and most importantly, flavor!
Whether you’re trying to cut down on meat or look for some spice in life, here are six foods to try instead of chicken that will keep your plate exciting and your body thriving.
- Lentils
First up are the unsung heroes of this world. Packed with protein (frickin’ 18 grams per cup cooked), iron, fiber and folate, lentils make an excellent substitute for minced meat in dishes like shepherd’s pie, tacos and curries. Aside from being incredibly affordable, they are also easy to cook and can even be eaten in soup form. Don’t forget to add a squeeze of lemon and fresh coriander for a flavor punch. Stanford Health Care even offers a recipe for Egyptian red lentil soup filled with multiple cancer-fighting ingredients.
- Chickpeas
Hearty and protein-rich, chickpeas are great in both Indian and Mediterranean dishes — think chole, hummus and falafel. Full of fiber and low in saturated fat, chickpeas aid digestion and keep you feeling full for longer. Maybe skip the chicken sandwich and go for a chickpea wrap with cucumber, onions and tahini sauce. Not convinced? Try your hand at this extremely delicious chickpea salad or this chickpeas and artichoke “crab” cake with remoulade over mushroom risotto by Chef Jay-ar Pugao.
- Jackfruit
Raw jackfruit is surprisingly similar in texture to pulled pork or shredded chicken. When cooked with the right spices, jackfruit makes a fantastic meat alternative. One could replace mutton curry with jackfruit masala. It has all the heaviness of meat minus the cholesterol. Unlike money, meat can grow on trees!
- Quinoa
It’s not a grain but a seed that offers all nine essential amino acids, making it a complete protein! High in fiber and minerals like magnesium and iron, quinoa is a great alternative to animal protein in salsa, bowls or even breakfast porridge. Don’t shy away from replacing your chicken-and-rice lunch with a quinoa bowl topped with beans, avocado, corn and a lime vinaigrette.
- Seitan, aka wheat-meat or mock duck
With a meat-like texture, seitan has 21 grams of protein per 3 ounce serving. A favorite amongst athletes, it’s a must-try and is easily found in grocery outlets! Here is a recipe for making seitan in a dorm kitchenette. And yes, from my own dining experience, it is convincingly meaty — proving you don’t need animals to enjoy meat. Seitan can sizzle on the grill, crisp in a stir-fry or stew in curry. As a bonus, it’s also low in fat.
- Soybeans
Like quinoa, soybeans are gifted with all the nine essential amino acids. Rich in calcium and iron, they provide 31 grams of protein per cup. They also contain isoflavones, which reduce cholesterol levels and improve heart health. Soy nuggets, tempeh and boiled edamame need to be on your to-eat list.
These alternative proteins are both sustainable and delicious. With this, I leave you to experiment and go have fun with the plant-based world!
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