How to cook with pea protein

Pea protein is here to stay. It may surprise you, because peas are not especially high in protein, like other legumes are.

The products that we find made from pea protein do not come from the green pea, but rather are produced from the yellow peaa less common variety in our supermarkets.

Pea protein benefits

The pea contributes complete proteins. It is true that, when eating raw, frozen or canned green peas, we do not see them as the main sources of protein, but what they contain is of high biological value.

It is possible that, if you do a search for pea protein, in a first sweep you will only find the protein powder, often used in shakes. It is not the same as textured protein.

1. Protein powder

Being a high quality protein and high in essential amino acids, it is used to increase muscle growth and the offer of this format has skyrocketed.

For my part, I have to say that the isolated proteins (extracted from food), the protein powders that are sold for shakes seem to me to be another option; and they are one good choice for athletes when you cannot reach your daily protein requirements by eating. But it can also be very useful in other situations, such as on bland diets or on residue-free diets.

However, I have not come here to explain the benefits of this wonderful protein in powder format, but in one of the most useful formats in the kitchen: textured protein.

2. Textured protein

By now you are surely familiar with textured soybeans and its many uses. It is a product that you can find even in conventional supermarkets. I have also told you about the textured chickpea, which has been going strong. Well, you also have the option of textured pea protein, which adds to this range of proteins without soy or gluten among its ingredients.

These are the main advantages of textured pea protein:

does not contain soywhich makes it ideal for people with allergies or intolerance to this legume. you can find it gluten free. Be careful with the one that is sold in bulk and cross contamination, especially if the store also sells flour in bulk. It is very practical, because hydrates before soy (be careful because it also undoes before). It is ideal for emulating meat in meatballs, croquettes, fillings and hamburgers. You will find a recipe for meatballs with textured pea protein in this post on vegan meatballs. When making those recipes for meatballs, croquettes or other you need less compactants, either flours or starches.

As an inconvenience, it should be taken into account that it is possible that some types of this protein with a small weight can break down, even in relatively short cooking times.

If you’re thinking of making a curry or stew that usually works well with soy, try to hydrate or cook a small part before of textured pea protein to see how it performs.

How to moisturize textured pea

As in the case of textured soybeans, you have to take into account two main aspects. On one hand, the grammagesince it is not the same when it is textured very fine than when it is thick or they are fillets.

On the other hand, the brand Still of the same type there may be changes of a brand to another, including here those in bulk. The differences are usually greater when we talk about thick texturing.

Of course, in general, to use the textured pea protein you will not need to cook for it to softenbut watch that it does not “disappear” because it has been undone if you do not look for that effect.

To hydrate the textured protein, then, follow these tips according to the grammage.

With the thin grammage protein:

Use hot water to make vegetable meat recipes. Put it directly into the sauce or stew, but only for a few minutes, even at the end of cooking.

With the medium grammage:

Put it in hot water or broth until it softens and then drain well. Add it directly to the stew or sauce, but cook until it softens.

With the thick grammage:

Pour into hot water or broth to add spices.Put into marinade liquid to cover and let sit, checking texture.

How to include it in recipes

When organizing your weekly menus, cook with textured proteins helps you to make a simple, varied and rich menu with traditional recipes or those that you master wellchanging the meat for the texturing of the corresponding size.

A little hydration and you already have the minced meat for pasta or filling of the gutters. It is also a good choice for stir-fries and other dishes such as creamsin which you can add it in crunchy format.

Despite this, it must be taken into account that as a source of protein they are still very legumes, tofu and tempeh are more nutritious. For this reason, the ideal is to combine the different options during the week, so that your menu is as balanced as possible. Add seasonal fruits and vegetables, salads and cold soups to take advantage of everything the earth has to offer.

Pea protein recipe: vegan thrush

The zorza is a typical dish that is made with the meat of some types of sausages or with minced meat seasoned in a similar style. It is a very simple dish to introduce you to the coarse pea protein And what can you also do with soy protein if it’s the one you have at home.

Remember to adjust the spices to your liking. It is not necessary to use hot paprika.

Ingredients:

200 g medium or coarse textured pea protein 250 ml vegetable broth 1 teaspoon Vera hot paprika 1 teaspoon sweet paprika 1 tablespoon oregano 1 teaspoon garlic powder 1 teaspoon onion powder 4 tablespoons olive oil salt and pepper to taste water

Preparation:

Hydrate the pea protein in the broth for as long as necessary, adding hot water to cover at least two fingers. Press to remove all the liquid.Mix all the spices.With the protein well drained, add two tablespoons of oil and stir so that it is impregnated.Add the spice mixture evenly and mix well.Leave to marinate for a while, so that it thickens absorb the flavors, in the fridge. Cook in the oven or in the pan with the rest of the oil.

You can accompany it with potatoes or any whole grain, and add sautéed or braised vegetables.