The beginning of lent, a time of hard thinking on high for all "fasting" religions. Their traditions have Jews and Muslims, but perhaps only Christians are fasting so often and variously, that can be confused. Catholics, for example, began on March 5. Orthodox started the 14th, and approach the process with much more renunciation than their Western counterparts.

If those who adhere to the Orthodox tradition, refuse from food of animal origin during the whole of lent (well, almost, twice can and the fish, and once the caviar), for Catholics and Protestants, the diet is not so strict. They are prescribed less often (one full meal and two snack — most of us are so fed and without prescriptions from the Church) — all days except Sundays. Meat not only on Fridays and on ash Wednesday (the first day of lent) and Holy Saturday. And to pray and to repent. Than they while fasting and doing without being distracted by the search for recipes meatless dishes, discussing with colleagues issues shoedini and kneading dough for pies on solid flour, water and vegetable oil.

Today, each restaurant Lenten menu for office kitchens girls exchanging recipes, vegetable cutlets and explain to each other that fasting need to be cleansed spiritually and not to lose weight. And vegans who avoid animal products all year round, indulgently glancing on fasting.

They know — and vegetable patties and vegan kasukabe, and vegetable sources of protein.

Them, and proteins in the post lacking the most. Most get protein from animal products — meat, fish, eggs, dairy products. Excluding them, we are left alone with buckwheat and potatoes — and pretty quickly we begin to dream about a good piece of meat, forgetting about repentance. To avoid this, please do not forget about vegetable sources of protein — they will last until the end of the post.

Quinoa

Как правильно поститься или Пять растительных источника белка
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This cereal plants of the family Chenopodiaceae, is the source of protein for the rich: fashion croup is not cheap and not sold everywhere. But it 14,12 g protein per 100 g of the product (and also vitamin A, B vitamins, vitamin C, iron, potassium, calcium, copper, magnesium, phosphorus, selenium and zinc). Cooking quinoa is easy.

Washed grits is soaked for two hours, and then cook for about 15 minutes. After that the rump, which is itself, admittedly, has no special taste, can be put in vegetable salad for nutritional value, mixed with dried apricots and pistachios for beauty or to add to the filling for stuffed vegetables for variety. In General, quinoa can do so, as with rice.

Pumpkin seeds

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Forget about what to nibble sunflower seeds — it is a bad habit, especially if you do it on the bench and under the beer. Perhaps pumpkin seeds with beer and good, but now not about it. We care about their nutritional value — 19 g per 100 g of the product plus iron, calcium, magnesium, vitamins a and C, polyunsaturated and monounsaturated fatty acids.

Toasted pumpkin seeds taste great in green salads, pumpkin soup or homemade pesto sauce — they are great substitute for pine nuts.

Basil, incidentally, could be replaced — by cheaper parsley, and Parmesan cheese will have to give it up altogether. But we from it have refused.

Beans

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One of the most popular plant sources of protein, beans contains 21 grams of protein per 100 g of the product plus any extraordinary amount of vitamins, macro - and micronutrients. Calcium, magnesium, phosphorus, potassium, sulphur. The b vitamins, vitamin PP, vitamin E. Iron, zinc, iodine, manganese, selenium. The basis of the Mediterranean diet, beans quite successfully nourishes the inhabitants of the Middle East, Greece, countries of Transcaucasia, Central and Latin America.

If the beans are fresh, then cook it pretty quickly (unless, of course, pre-soak overnight).

And then with it you can do anything — stew with onions and tomatoes, add the greens and walnuts, put it in soup or even in a basic salad in the Italian spirit with parsley, thinly sliced red onion, tomatoes, olive oil and balsamic vinegar.

Mash

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The variety of beans, popular in India and Central Asia, mung beans contains 24 g of protein per 100 g of product. It's nutritional value is not exhausted — it is quite a lot of potassium, calcium, iron and magnesium. In India, where for vegans this expanse, from Mary cook gave: liquid boiled porridge of this type of pea (it is, however, possible to call and thick soup) pre-seasoned with roasted spices and served with basmati rice.

To cook gave from Mary green, you need to soak it for two hours, and then put to boil until soft.

Meanwhile fry in hot oil seeds of cumin, chopped onion, diced tomatoes, adding the turmeric, ground coriander and spicy red pepper. When vegetables are softened, then add to mash seethe, pour water and simmer for a few minutes. Ready gave the remains to squeeze a little lemon juice and throw a handful of cilantro.

Peanuts

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If you're not allergic, eat peanuts. Just don't call him nuts — he also legumes. Beans peanuts contain a whopping 26 grams of protein per 100 g of product, polyunsaturated and monounsaturated fatty acids, potassium, calcium, iron and magnesium. There is an option of peanut butter, which I love to smear on their sandwiches Americans (those, of course, who also have no allergies).

A special delicacy is a sandwich with peanut butter and jam.

It's really good. If you think that Bank of American oil is too expensive for a meatless product, make peanut butter by yourself: scroll roasted peanuts in the blender until complete homogenization.