Pursuing a High Protein Vegetarian Diet – Healthy Lentils and Amaranth Stew

A vegetarian diet high in protein is my new goal. Avoiding downpours of disapproval for my (almost pure) vegetarianism and all the deficiencies that the diet would cause, is also a target. I need to debunk the myth according to which a vegetarian diet is deficient in protein and would weaken my body.

I need to prove the world I can make it without pork, beef and chicken. Yes, prove it to The WORLD.

Or, to increase my odds of success, just to my mum, so that she can stop putting a pork-stuffed sandwich in my luggage whenever I leave Italy to go back to London. Argh.

lentilsamaranth-0323 So here I am in the kitchen willing to count the grams of protein, trying to pull together a fulfilling meal without jeopardizing the taste. According to classic studies, on average, I need 30-50 grams of protein per day (while men require 50-70 grams per day), the exact amount depending on the weight. Where can I get proteins from if I give up on meat? My new strategy is simple and can be broken down in 4 points:

1) I will replace pasta and rice with whole grains. The idea is to make room for foods containing a wider variety of nutrients whereas pasta and bread mostly contain only carbs. Black rice, amaranth, barley, buckwheat, millet, quinoa, spelt and oats provide the greatest opportunity to acquire carbs packaged with protein. Amaranth, for example, is the only grain documented to contain Vitamin C and with 14 grams of protein per 100 grams, it provides more protein than wheat.

2) I will make my plant-based diet more complete. Research has shown that at least 14% of the total calories of every plant are protein. “Broccoli contains more protein per calorie than steak and, per calorie, spinach is about equal to chicken and fish”. Beans (27% protein) lentils (36%), chickpeas (33%) and peas (30%)  also contain micronutrients together with protein. I will add more beans and legumes to salads, stews and soups and complete my meal with greens such as spinach, kale, swiss chard and broccoli. More Healthy Lentils and Amaranth Stew from now on.

3) I will consume more foods rich in soy protein such as Edamame, Soymilk (I regularly use it in my breakfast with oats and smoothies), Tofu and Whole soybeans. Soy is a high-quality protein source, one of the few plant-based complete proteins since it contains essential amino-acids too. Good to know: I can set an upper daily limit of 25 grams of soy.

4) I will eat more nuts and seeds. Here you find a great overview of the protein content of nuts and seeds. Greek yogurt, which has a higher protein content compared to the normal yogurt, with its creamy texture and velvety taste contrasts perfectly the crunchiness of seeds and nuts. My perfect snack? Greek yogurt with almonds and pumpkin seeds.


My new food strategy is all in these few points and I believe a calorie counter will not be necessary as long as I stick with such a diversified diet. It’s going to be great if I am be able to adopt it without missing my beloved pasta too much :).

What do you think about it? Any tips on how to plan a vegetarian diet and get more protein?

Lentils and Amaranth

Serving Size: Serves 4


  • 2 carrots, sliced
  • 1 red pepper, diced
  • 1 garlic cloves, minced
  • 1/2 cup lentils
  • 1 cup amaranth
  • 4-6 cups water (or vegetable broth)
  • 4-5 Tablespoons olive oil
  • salt, pepper and shopped spring onion to taste


  1. In a large pot, toast the amaranth for approximately 4 to 5 minutes on medium high heat. Put all the other ingredients except the diced pepper. Add 2 cups of water.
  2. Bring to boil, and let simmer for about 40 mins. Add more water when the stew becomes too dry.
  3. Stir occasionally to prevent from sticking to the bottom. Stir in the pepper and cook for about 10 minutes more.

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  • Reply Justin September 12, 2013 at 7:37 pm

    More important than boosting protein is getting a complete amino acid profile. As long as you have a complete source of the essential amino acids you never really have to worry about protein. I use/love a product from Bragg it’s called Liquid Aminos. 2 tablespoons of this in my hemp shake after my daily gym session and my recovery/growth is in high gear. Your body uses amino acids to synthesize protein on its own so animal protein is not necessary. It really does work, in the last year I’ve gained 55 lbs of muscle while being a strict vegetarian. Protein requirements are way over stated. Cheers.

    • Reply Daniela @FoodRecipesHQ September 12, 2013 at 7:42 pm

      I like comments that I can learn from and yours is one of them. My diet is too high in refined carbs, that’s why I aim to get more proteins. Thanks for remarking the importance of the association of amino-acids and protein! I eat soybeans especially because of their amino-acids content. I’ll try hemp seeds.

  • Reply Anne ~ Uni Homemaker September 13, 2013 at 7:35 am

    Good luck with your diet! I don’t think I can do it. I need the meat! 😉 This stew is a great start to that diet. Sounds hearty and delicious –well done!

  • Reply Kiran @ KiranTarun.com September 14, 2013 at 4:31 am

    Good luck in this healthy change — love lentils. it’s such a great and healthy protein source 🙂


  • Reply Rosa September 16, 2013 at 8:51 am

    A mouthwatering stew and interesting combination! The kind of healthy dish I could eat on a weekly basis.



  • Reply easyfoodsmith September 16, 2013 at 9:54 am

    Wow! This looks like a delicious and healthy meal. Glad to have come across your lovely blog 🙂

  • Reply Asmita September 16, 2013 at 4:02 pm

    Beautiful stew!

  • Reply Ash-foodfashionparty September 16, 2013 at 6:43 pm

    With you on not counting calories and loving your strategy. All the best and I will take some pointers too.
    The dish looks yummy.

  • Reply Shashi @ http://runninsrilakan.com September 17, 2013 at 3:08 am

    I love lentils – they are an amazing protein source! Good luck to you on your new journey navigating the meatless aisles 🙂

  • Reply Kalyan September 17, 2013 at 6:19 am

    Just mouthwatering…looks delicious!

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  • Reply Sarah @ Making Thyme for Health October 4, 2013 at 11:11 pm

    Hi Daniela! I just found your blog through Kiersten’s and I love it. Your photography is beautiful and your diet is right in line with mine. Although, I probably eat more cheese and sugar than I should. But I try to follow a diet similar to what you’ve listed. I actually made a quinoa chili very similar to yours recently. It’s kind of weird but I promise I didn’t see yours until now! 🙂
    Anyway, great work and I love that you’re Italian. I’m only 1/4 Italian but that counts, right? 😉

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