Peas and beans for Lent

Some people have been making sacrifices in Lent. These sacrifices include animal flesh, that is, any meat or fish. These people become vegans for 40 days. The vegan lifestyle can be healthy with benefits such as a low intake of saturated fats and cholesterol. However, once flesh or animal products are omitted from the diet, an alternative source of protein should be found.

The body depends on protein for many important functions. If protein is not provided, there will be a continued breakdown of existing muscles to carry out body functions, and there will be insufficient raw material to replace the deficit. Plant source proteins include peas, beans, and nuts, and these are supplemented by cereals such as rice, corn, and oatmeal. This means all meals should contain some form of peas, beans or nuts along with cereal while on a vegan diet. This requires creativity and variety in meal preparation to prevent monotony.

Steamed greens and beans

A well-seasoned meal of steamed greens will not provide the proteins that animal foods would provide, although this dish could make a tasty combination to a cereal dish. To complete this steamed-greens dish, some beans, such as broad beans, could be added. One-third cup of broad beans is equal to one ounce of meat or fish. But not all peas and beans are created equal. For example, one cup of dry lentils has 914 calories, 46 grams of proteins and 37 grams fat. If you are concerned about high calories and fat content, have split peas instead as one cup of dry split peas has 629 calories, 45 grams protein, and two grams fat.

Split peas

During this season, have some split peas for a change, it is easy to cook, makes a delicious soup, or in combination with grated carrots, beet, and fresh herbs, makes delicious balls and burger patties. Those people who have never tried split peas or lentils and are not game, broad beans are also low in calories, with one cup cooked yielding 299 calories, 12 grams proteins, and 14 grams fats.

Do not have monotonous and protein-poor meals during Lent. Experiment with a variety of peas and beans as well as nuts in moderation, and you can add them to vegetables, rice, stews, and even porridge. To get your quota of protein, you must have a minimum of one-third cup of peas or beans for one ounce of meat or fish.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.