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Sesame Greens & Tempeh Protein bowl

Hannah Mellsop

 A quick chat about plant-based protein.

I can't tell you how many times I have been asked, 'where do you get your protein from' as a plant-based eater. There is a huge misconception regarding how much protein our bodies really need, as well as the different forms that protein comes in.

Protein is made up of amino acids, some of which our bodies can create internally and and some of which can only be gained through food consumption. There are 8 essential amino acids our bodies can only gain through the consumption of food - These essential amino acids are all found in an abundance of fruits, vegetables, legumes and grains.

Cow's, gorilla's and giraffes are all vegetarian animals. Where do they source their protein to sustain such large bodies? They get all of their essential amino acids from their surrounding habitats vegetation. Proving that, as long as you are getting a wide variety of fruits, vegetables, grains and legumes within your diet, you are going to be getting enough amino acids to ensure sufficient protein levels.

Of course, some vegetables and plant-food sources are richer in protein than others (watch this video on the top vegan plant-based protein sources). Hence why I have created a recipe for a both nutrient and protein dense plant-based meal.

Tempeh; A fermented soybean product (tofu) that contains 15g of protein per every half cup!

Brown rice; 2.6g of protein per serving (100g)

Broccolini; 1.7g of protein per serving (4 pieces) - Also very high in vitamins A, C and K, calcium, folate, and iron

INGREDINETS 

100g cooked brown rice 
Cucumber
Pickled ginger
Red onion 
1/2 cup chopped tempeh 
Sesame oil 
Sesame seeds
Himalayan Salt & Pepper 
4 broccolini stalks (including leaves)

METHOD

Cook brown rice and chop vegetables. 

Tempeh;

In a pan heat a tablespoon of sesame oil. Once hot, add your tempeh and salt & pepper. Cook on medium heat from about 10 minutes, browning all sides. 

 Sesame greens;

In the same hot pan as you just cooked your tempeh, add another teaspoon of sesame oil and turn element to high. Add broccolini only when your pan reaches a HOT temperature (this is called flash frying). Add salt and pepper to taste and fry for around 2 minutes on high. In the last minute of cooking add a splash of cold water and cover your pan. This cooks the broccolini through, but leaves it crunchy and delicious.

 Add all your elements to a bowl and enjoy! I like to add a little vegan teriyaki sauce and wasabi on mine! Sriracha (hot sauce) also goes really well with this meal. 

 

I love to see you guys enjoying my recipes, so don't forget to tag me in any of your recreations!

 

*Note; All ingredients are subject to personal preference and taste. This meal can be totally altered with any of your preferred plant-protein sources. I just wanted to give you an idea for how I like to create my meals, to ensure I am not only getting a nutritionally balanced meal, but one that is packed with protein and loaded with flavour.


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1 comment

  • Great read Hannah, going to try recipe tomorrow night. Sally xx

    Sally Gatting

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