Meat substitute made from peas - vegetable protein instead of meat

The pea is one of the oldest cultivated plants of all. As archaeological finds show, the small power ball was cultivated around 10,000 years ago.

In the oldest farming culture of the Neolithic period in Central Europe, the Bandkeramik, it was one of the most important staple foods alongside lentils and grain.

After the delicious legume lived in the shadows for many years and was considered a fattening food and poor man's food, it is now enjoying growing popularity. This is not least because it contains a maximum of nutrients but very little fat.

The basis for pea-based meat is the protein contained in the fruit. This is obtained by removing the ripe power fruits (usually yellow split peas) from the pod and grinding them.

The resulting pea flour is stripped of fiber and starch, leaving only pure pea protein . This is cooked in a special process, which gives it a meat-like fiber structure.

Vegan meat substitutes made from peas contain around 33 percent protein .

In addition, only natural ingredients such as water, potato starch, oats, spices and rapeseed oil are used. Manufacturers of high-quality products completely avoid sugar, colorings and preservatives.

Whether you have an appetite for a burger, meatballs or schnitzel or want to prepare the plant-based Bolognese sauce mentioned above: you have a wide range of options with vegan alternatives based on peas .

Thanks to the special manufacturing process, they are even already cooked. All you need to do is heat them up for a few minutes. This makes them perfect as a quick meal on a short lunch break.

Since pea protein is almost tasteless, you can let your creativity run wild when it comes to seasoning.

If you want to prepare Bolognese , lasagna , or a delicious pizza soup with vegan mince , pea protein granules are the right choice. This is a dry product that you have to let soak in water for 20 minutes. You can then process it like minced meat.

If you want to replace chicken with vegan products , the slightly larger pea protein shreds are best. The consistency is reminiscent of poultry meat.

They are marinated in hot vegetable broth for around 15 to 20 minutes. and can then also be seasoned and fried in a pan, for example.

1. Cardiovascular system

If you replace red meat with plant-based foods such as pea-based meat substitutes, your risk of coronary heart disease will decrease, according to a study published in the British medical journal BMJ .

The reason for this is the high proportion of L-arginine in pea protein . Your body needs this connection in order to optimally expand the blood vessels. The amino acid also promotes blood flow and helps keep the cardiovascular system healthy.

A test on rats also provided evidence that pea protein could lower cholesterol levels. Whether the result can be transferred to humans remains to be proven in further studies.

2. Building muscle

If you switch from animal to vegetable protein , you don't have to worry about your muscles.

The fact that plant protein such as pea protein has a positive effect on muscle development has been proven, among other things, in a study published in the “ Journal of International Society of Sports Nutrition ”. The high L-arginine content also comes into play here.

3. Weight control

Protein and fiber have been proven to increase the feeling of satiety. Pea meat can therefore help you lose excess kilos or maintain a healthy body weight.

Additionally, studies found that consuming protein-rich foods reduces ghrelin levels. This counteracts cravings and curbs the appetite.

4. Meet lysine needs

People who use grains as their main source of protein are at increased risk of lysine deficiency. This is because grain protein contains very little L-lysine. Meat substitutes made from peas are a good source of lysine and can effectively counteract a deficiency.

5. Better iron supply

Just 20 to 25 g of pea protein is enough to cover a third of a woman's iron needs.

The absorption of the trivalent iron contained in pea meat can be increased by combining it with freshly squeezed lemon or orange juice. Calcium-rich foods, coffee and black tea have the opposite effect.

6. Antioxidant and anti-inflammatory effects

Some yellow pea seed components have high antibacterial and antioxidant activity, according to a study published in 2012 . Pea protein had a significant inhibitory effect on the nitric oxide produced during cell metabolism.

In large quantities, this can have a cell-damaging effect. A significant suppression of inflammatory messenger substances was also found.

Be careful with histamine intolerance and gout

The yellow peas used to make the meat substitute are considered a histamine liberator. They can promote the release of histamine and thus cause significant problems for people with histamine intolerance.

Symptoms such as abdominal cramps, diarrhea, nausea, dizziness and a racing heart are typical. Shortness of breath and circulatory problems can also occur.

Like other legumes, the pea contains purines. These are broken down by the body into uric acid.

Do you suffer from gout? Then you should not consume vegan products with pea protein in large quantities. This means you don't risk a gout attack and avoid long-term damage.

High sodium content

Pea-based meat substitutes can be high in sodium. Healthy people can easily consume up to 2,300 mg of sodium per day. If high blood pressure bothers you, it should be a maximum of 1,500 mg.

Rich in amino acids

All essential amino acids are found in pea protein.

It is rich in the branched chain amino acids...

• L-valine,
• L-Leucine,
• L-Isoleucine,
• L-lysine and
• L-arginine.

What is striking, however, is the low L-methionine content. However, this can easily be compensated for by adding another protein source. Simply nibble on a few almonds, peanuts or cashews for dessert and your body will have all the amino acids it needs.