3 Easy And Original Protein-rich Recipes Without Chicken

Knowing other foods rich in protein will allow us to take care of our diet without having to depend exclusively on chicken or limit ourselves to tasteless recipes.

It is necessary  to have a balanced diet where all food groups, including proteins, have a place to maintain the health of the body. Our body needs nutrients that promote its development and strengthen it. 

One of the vital elements is the proteins. These  They help harness energy, reduce glucose spikes and increase muscle mass.  Element present in foods such as chicken meat.

In contrast to red meat, it has less myoglobin content. These are the cells that carry oxygen to tissues through the bloodstream.  In addition to a lower cholesterol content and lower caloric content.

However, there are foods that can be considered substitutes.  With them, you can prepare delicious meals that are equally rich in protein. Below we develop 3 of them.

1. Chickpeas in natural yogurt sauce, providing protein

The first of the recipes are based on two high protein ingredients. The chickpeas are a favorite food for meat substitute in vegetarian diets .

This time we combine it with natural yogurt, which provides a fine and creamy texture.

Ingredients

• 1 cup of cooked chickpeas, 220 grams, and  1 red pepper in strips.
• 1 teaspoon of cumin seeds, 5 grams.
• 2 tablespoons of chopped coriander 30 grams and  1 tablespoon of olive oil, 16 grams.
• Salt, pepper and 1 medium garlic, minced.

As for the ingredients used for the sauce, the following are necessary:

• ½ cup of natural yogurt, 100 grams.
• 1 tablespoon of chopped coriander, 15 grams.
• 1 tablespoon of soy sauce, 15 ml.
• Salt and pepper.

Preparation

First, heat the olive oil in a pan. Then to Add the salt and cumin seeds and sauté.  Add the bell pepper one minute after adding the cumin.   Then add the chickpeas and stir until everything is well combined and turn off.

For the sauce, take a small bowl and combine the four ingredients.   Serve the chickpeas and decorate with the yogurt sauce.

You can accompany this recipe with some tostadas or nachos. Just be careful not to overdo it, as you could add too many calories. Another option to accompany this recipe is a good portion of vegetables.

2. Fresh tuna salad with vegetables

The second option puts its base in a good portion of   tuna cool.  Besides being an inexpensive fish, has a distinctive flavor that will give a new touch to your vegetables of a lifetime .

Ingredients

• 1 fresh tuna medallion, 5 broccoli saplings and 5 cauliflower saplings.
• ¼ medium aubergine and 1 carrot in strips.

• 1 zucchini in strips, ¼ red onion and 1 small garlic, crushed.
• 3 tablespoons of olive oil, 48 grams.
• 1 tablespoon of soy sauce, 15 ml .
• Salt and pepper.

Preparation

In a frying pan, cook the tuna medallion in a teaspoon of olive oil and reserve. While In another skillet, heat the remaining two teaspoons of oil and sauté the vegetables until cooked.

Next, chop the tuna medallion into small pieces and add to the pan with vegetables. Then yes add salt, pepper and soy sauce. Finally, from Ha the vegetables finish cooking and serve.

We recommend that you be careful when adding salt, as tuna has the characteristic of increasing its flavor.

3. Potato balls with shrimp powder

It can be easy to find shrimp powder, you can buy it in any large supermarket. Alternatively, some dried shrimp or prawns can be used  and ground into powder.

Ingredients

• 2 tablespoons of dried shrimp powder, 30 grams.
• 4 medium potatoes previously cooked with salt and  ¼ medium onion in cubes.
• Spray oil
• 1 sprig of coriander finely chopped.
• Salt and pepper.

Preparation

First crush the p atatas cooked until pureed. Then add the onion, coriander, salt and pepper and mix all the ingredients well.

With a spoon, take small portions of the potato and make balls about 2 inches in diameter. In a frying pan, drizzle a little oil and, when hot, add the balls. Finally, let them cook on all sides until they are golden brown.

You can serve these potato balls with a green salad, since they are quick to prepare. Similarly, it should be mentioned that they can be eaten hot or cold.

You can accompany these balls with dressings, but remember to opt for those that have natural yogurt as a base and avoid commercial ones.

As can be seen, tasty and equally nutritious recipes can be made using meat substitutes. It is highly recommended to know the properties of different types of food. Thus, the best combinations between them can be achieved.