{"id":11058,"date":"2021-04-08T11:42:21","date_gmt":"2021-04-08T09:42:21","guid":{"rendered":"https:\/\/www.greenpeace.org\/luxembourg\/?p=11058"},"modified":"2026-03-12T16:39:59","modified_gmt":"2026-03-12T14:39:59","slug":"tofu-lentilles-quinoa-les-alternatives-a-la-viande-sont-nombreuses","status":"publish","type":"post","link":"https:\/\/www.greenpeace.org\/luxembourg\/fr\/actualites\/11058\/tofu-lentilles-quinoa-les-alternatives-a-la-viande-sont-nombreuses\/","title":{"rendered":"Tofu, lentilles, quinoa : les alternatives \u00e0 la viande sont nombreuses"},"content":{"rendered":"\n<p><em>Quand on pense \u00e0 remplacer le steak qui tr\u00f4ne bien trop souvent dans nos assiettes par un autre aliment riche en prot\u00e9ines, on pense imm\u00e9diatement au tofu. Et pourtant, les alternatives sont bien plus nombreuses qu\u2019on ne le croit ! Petit tour d\u2019horizon de tous ces aliments qui rendront vos menus plus \u00e9co-responsables tout en r\u00e9pondant \u00e0 vos besoins nutritionnels.<\/em><\/p>\n\n<h3 class=\"wp-block-heading\">V\u00e9g\u00e9taliser son alimentation : les bienfaits sur l\u2019environnement<\/h3>\n\n<p>Aujourd\u2019hui, l&#8217;\u00e9levage industriel&nbsp;a des cons\u00e9quences d\u00e9sastreuses sur l\u2019environnement. La surproduction de viande, d\u2019\u0153ufs et de produits laitiers est l\u2019une des causes du r\u00e9chauffement climatique : l\u2019\u00e9levage repr\u00e9sente plus de 14 % des \u00e9missions globales de gaz \u00e0 effet de serre, d\u2019apr\u00e8s l\u2019Organisation des Nations unies pour l\u2019alimentation et l\u2019agriculture (FAO). Pour r\u00e9duire ces effets n\u00e9fastes sur le climat, chacun peut agir d\u00e8s \u00e0 pr\u00e9sent, en&nbsp;<strong>changeant ses habitudes de consommation<\/strong>. En rempla\u00e7ant au moins une partie des prot\u00e9ines animales par des prot\u00e9ines v\u00e9g\u00e9tales dans son assiette, on r\u00e9duit son empreinte \u00e9cologique tout en limitant de potentielles cons\u00e9quences n\u00e9gatives sur sa sant\u00e9.<\/p>\n\n<h3 class=\"wp-block-heading\">Sant\u00e9 et prot\u00e9ines animales<\/h3>\n\n<h4 class=\"wp-block-heading\">Limiter la viande pour pr\u00e9venir certaines maladies<\/h4>\n\n<p>En 2015, l\u2019Organisation mondiale de la sant\u00e9 (OMS) a class\u00e9 la viande rouge comme \u201cprobablement canc\u00e9rog\u00e8ne\u201d pour l\u2019\u00eatre humain. Cela ne signifie pas que les carnivores mettent leur vie en p\u00e9ril \u00e0 chaque repas, mais plut\u00f4t qu\u2019il faut surveiller sa consommation de pr\u00e8s et ne pas abuser de ces aliments. Manger trop de viande peut en effet&nbsp;<a href=\"https:\/\/www.greenpeace.fr\/viande-produits-laitiers-bons-sante\/\">provoquer l\u2019apparition de maladies<\/a>&nbsp;telles que le diab\u00e8te, l\u2019hypertension art\u00e9rielle, l\u2019ob\u00e9sit\u00e9 ou encore des maladies cardiovasculaires. <\/p>\n\n<h4 class=\"wp-block-heading\">Quelle est la quantit\u00e9 de prot\u00e9ines dont notre corps a besoin ?<\/h4>\n\n<p>Selon les&nbsp;<a href=\"https:\/\/www.anses.fr\/fr\/content\/les-%C3%A9tudes-inca\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e9tudes INCA 1 et 2<\/a>, nous consommons&nbsp;<strong>45 % de prot\u00e9ines en trop par rapport \u00e0 nos besoins nutritionnels<\/strong>, soit 90 grammes par jour et par personne au lieu des 52 grammes conseill\u00e9s. Et les prot\u00e9ines animales constituent notre source principale de prot\u00e9ines puisqu\u2019elles repr\u00e9sentent aujourd\u2019hui 61 % de nos apports en prot\u00e9ines. Les lobbies nous vantent d\u2019ailleurs \u00e0 tort les bienfaits d\u2019une consommation excessive de produits laitiers et de viande car il est imp\u00e9ratif de surveiller sa consommation de prot\u00e9ines animales. La solution pour r\u00e9duire la part que prennent ces prot\u00e9ines animales dans nos assiettes ? Les remplacer par des prot\u00e9ines v\u00e9g\u00e9tales ! Les aliments v\u00e9g\u00e9taux sont riches en fibres, et sont \u00e9galement des sources essentielles pour nos apports journaliers en :<\/p>\n\n<ul class=\"wp-block-list\"><li>Vitamines : groupe B, vitamine E, vitamine C<\/li><li>Min\u00e9raux : magn\u00e9sium, potassium, s\u00e9l\u00e9nium, fer non h\u00e9minique<\/li><li>Polyph\u00e9nols<\/li><li>Acides gras essentiels (AGMI et AGPI)<\/li><\/ul>\n\n<p>Nombreux sont les aliments v\u00e9g\u00e9taux qui en contiennent et qui peuvent diversifier et enrichir nos recettes.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-683x1024.jpeg\" alt=\"\" class=\"wp-image-11059\" srcset=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-683x1024.jpeg 683w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-200x300.jpeg 200w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-768x1152.jpeg 768w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-1024x1536.jpeg 1024w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-1366x2048.jpeg 1366w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-911x1366.jpeg 911w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace-227x340.jpeg 227w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/8a790d44-gp0stqnwq_-\u00a9-dennis-reher-_-greenpeace.jpeg 1667w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><figcaption>Des fruits \u00e0 coque en libre-service dans une \u00e9picerie sans emballages \u00e0 Hambourg.<br>\u00a9 Dennis Reher \/ Greenpeace<\/figcaption><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">En cuisine, \u00e7a donne quoi ?<\/h3>\n\n<h4 class=\"wp-block-heading\">Quels aliments riches en prot\u00e9ines v\u00e9g\u00e9tales faut-il privil\u00e9gier ?<\/h4>\n\n<p>Les prot\u00e9ines sont pr\u00e9sentes dans de nombreux v\u00e9g\u00e9taux :<\/p>\n\n<ul class=\"wp-block-list\"><li>Les&nbsp;<strong>l\u00e9gumineuses :&nbsp;<\/strong>ce sont les aliments les plus riches en prot\u00e9ines, mais \u00e9galement en fer. Dans cette famille d\u2019aliments, on retrouve les lentilles, les pois, les f\u00e8ves, les haricots, mais aussi le soja.<\/li><li>Les&nbsp;<strong>c\u00e9r\u00e9ales<\/strong>&nbsp;: elles sont riches en glucides et en prot\u00e9ines. Les c\u00e9r\u00e9ales compl\u00e8tes contiennent \u00e9galement du fer, des fibres et de nombreux autres min\u00e9raux.<\/li><li>Les&nbsp;<strong>ol\u00e9agineux<\/strong>&nbsp;: ce sont les plantes cultiv\u00e9es pour leurs graines et leurs fruits, et ceux-ci contiennent des mati\u00e8res grasses essentielles. Les fruits \u00e0 coque (amandes, noix, noisettes\u2026) sont particuli\u00e8rement riches en prot\u00e9ines.<\/li><\/ul>\n\n<p>Le tout est de savoir comment les associer :<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"731\" src=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-1024x731.jpeg\" alt=\"\" class=\"wp-image-11061\" srcset=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-1024x731.jpeg 1024w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-300x214.jpeg 300w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-768x548.jpeg 768w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-1536x1096.jpeg 1536w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-2048x1462.jpeg 2048w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-1914x1366.jpeg 1914w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/3380030a-assiette3-476x340.jpeg 476w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<p>Ajouter la bonne dose de ces ingr\u00e9dients \u00e0 ses recettes, c\u2019est s\u2019assurer d\u2019avoir un menu \u00e9quilibr\u00e9, sans regretter un instant la pr\u00e9sence des prot\u00e9ines animales dans son assiette. Alors, \u00e0 nos fourneaux !<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"679\" src=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/83dcd672-gp02urc_-\u00a9-greenpeace-_-fred-dott-1024x679.jpeg\" alt=\"\" class=\"wp-image-11063\" srcset=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/83dcd672-gp02urc_-\u00a9-greenpeace-_-fred-dott-1024x679.jpeg 1024w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/83dcd672-gp02urc_-\u00a9-greenpeace-_-fred-dott-300x199.jpeg 300w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/83dcd672-gp02urc_-\u00a9-greenpeace-_-fred-dott-768x509.jpeg 768w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/83dcd672-gp02urc_-\u00a9-greenpeace-_-fred-dott-1536x1019.jpeg 1536w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/83dcd672-gp02urc_-\u00a9-greenpeace-_-fred-dott-2048x1359.jpeg 2048w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/83dcd672-gp02urc_-\u00a9-greenpeace-_-fred-dott-510x338.jpeg 510w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Un plat au tofu et aux graines de soja.<br>\u00a9 Fred Dott \/ Greenpeace.<\/figcaption><\/figure>\n\n<h4 class=\"wp-block-heading\">Quelques id\u00e9es de recettes\u2026 avec ou sans tofu !<\/h4>\n\n<p>Nous vous conseillons vivement de tester diff\u00e9rentes recettes : il n\u2019y a pas de meilleure solution pour vous convaincre que les produits issus de l\u2019\u00e9levage industriel ne sont pas n\u00e9cessaires \u00e0 la constitution d\u2019un menu \u00e9quilibr\u00e9 et savoureux, bien au contraire.<\/p>\n\n<p>Optez en entr\u00e9e pour une&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.latableverte.fr\/soupe-pois-chiches-hoummous\/\" target=\"_blank\">soupe de pois chiches fa\u00e7on houmous<\/a>, une recette nutritive qui permet de varier les plaisirs tout en r\u00e9chauffant les c\u0153urs. Si vous recevez des amis, essayez les&nbsp;<a rel=\"noreferrer noopener\" href=\"http:\/\/123veggie.fr\/recette\/falafels-de-lentilles-corail\/\" target=\"_blank\">falafels de lentilles corail<\/a>&nbsp;\u00e0 tremper dans leur sauce ap\u00e9ro.<\/p>\n\n<p>En plat principal, vous avez l\u2019embarras du choix : un&nbsp;<a href=\"https:\/\/vegan-pratique.fr\/recette\/hachis-parmentier-aux-proteines-de-soja\/\" target=\"_blank\" rel=\"noreferrer noopener\">hachis parmentier aux \u00e9pinards et au soja<\/a>, des&nbsp;<a href=\"http:\/\/123veggie.fr\/recette\/burgers-de-pois-chiches\/\" target=\"_blank\" rel=\"noreferrer noopener\">burgers de pois chiches au ma\u00efs<\/a>, des&nbsp;<a href=\"https:\/\/vegan-pratique.fr\/recette\/champignons-farcis-a-creme-de-cajou-tomates-sechees-pesto-depinards\/\" target=\"_blank\" rel=\"noreferrer noopener\">champignons farcis \u00e0 la cr\u00e8me de cajou et aux tomates s\u00e9ch\u00e9es<\/a>, une&nbsp;<a href=\"https:\/\/patateetcornichon.com\/recettes\/moussaka-grecque-vegan\" target=\"_blank\" rel=\"noreferrer noopener\">moussaka vegan<\/a>&nbsp;ou encore un&nbsp;<a href=\"http:\/\/cuisine.journaldesfemmes.com\/recette\/316795-couscous-de-tofu-et-ses-courgettes-a-la-menthe\" target=\"_blank\" rel=\"noreferrer noopener\">couscous au tofu<\/a>.<\/p>\n\n<p>De nombreuses recettes de desserts contiennent \u00e9galement des prot\u00e9ines v\u00e9g\u00e9tales, comme ce&nbsp;<a href=\"https:\/\/www.latableverte.fr\/gateau-moelleux-au-chocolat-a-la-courge-sucrine-et-aux-epices-vegan\/\" target=\"_blank\" rel=\"noreferrer noopener\">g\u00e2teau moelleux au chocolat et \u00e0 la courge sucrine<\/a>, ou encore ces&nbsp;<a href=\"https:\/\/patateetcornichon.com\/recettes\/cookies-vegan-chocolat-noix-de-pecan\" target=\"_blank\" rel=\"noreferrer noopener\">cookies au chocolat vegan et aux noix de p\u00e9can<\/a>.<\/p>\n\n<p>Bon app\u00e9tit !<\/p>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-cta\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/4c367ab1-plantatlas_refonte_poster.pdf\">CONSULTEZ LE GUIDE DE  L&#8217;ALIMENTATION VEGETALE<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-cta\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2021\/04\/f7b3a8f9-brochure-idee-recues-exe-web.pdf\">5 IDEES RECUES POUR LA CONSOMMATION  DE VIANDE CHEZ LES ENFANTS<\/a><\/div>\n<\/div>\n\n<hr class=\"wp-block-separator has-text-color has-background has-grey-500-background-color has-grey-500-color is-style-wide\"\/>\n\n<p><a href=\"https:\/\/www.greenpeace.fr\/tofu-lentilles-amandes-quinoa-les-alternatives-a-la-viande-sont-nombreuses\/\">Source article<\/a> : Greenpeace France<\/p>\n\t\t\t<section\n\t\t\tclass=\"boxout post-396 \"\n\t\t\t\n\t\t>\n\t\t\t<a\n\t\t\t\tdata-ga-category=\"Take Action Boxout\"\n\t\t\t\tdata-ga-action=\"Image\"\n\t\t\t\tdata-ga-label=\"n\/a\"\n\t\t\t\tclass=\"cover-card-overlay\"\n\t\t\t\thref=\"https:\/\/www.greenpeace.org\/luxembourg\/fr\/agir\/adherer-a-greenpeace\/\" \n\t\t\t><\/a>\n\t\t\t\t\t\t\t<img\n\t\t\t\t\t\tsrc=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2020\/04\/99eaaf9b-gp04tdo-1024x683.jpg\"\n\t\t\t\t\t\tsrcset=\"https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2020\/04\/99eaaf9b-gp04tdo-300x200.jpg 300w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2020\/04\/99eaaf9b-gp04tdo-1024x683.jpg 1024w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2020\/04\/99eaaf9b-gp04tdo-768x512.jpg 768w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2020\/04\/99eaaf9b-gp04tdo-510x340.jpg 510w, https:\/\/www.greenpeace.org\/static\/planet4-luxembourg-stateless\/2020\/04\/99eaaf9b-gp04tdo.jpg 1200w\"\n\t\t\t\t\t\tsizes=\"(min-width: 1000px) 358px, (min-width: 780px) 313px, 88px\"\n\t\t\t\t\t\talt=\"Tundra in Alaska. \u00a9 Markus Mauthe \/ Greenpeace\" title=\"Tundra in Alaska. \u00a9 Markus Mauthe \/ Greenpeace\"\n\t\t\t\t\/>\n            \t\t\t<div class=\"boxout-content\">\n\t\t\t\t\t\t\t\t\t<a\n\t\t\t\t\t\tclass=\"boxout-heading medium\"\n\t\t\t\t\t\tdata-ga-category=\"Take Action Boxout\"\n\t\t\t\t\t\tdata-ga-action=\"Title\"\n\t\t\t\t\t\tdata-ga-label=\"n\/a\"\n\t\t\t\t\t\thref=\"https:\/\/www.greenpeace.org\/luxembourg\/fr\/agir\/adherer-a-greenpeace\/\"\n\t\t\t\t\t\t\n\t\t\t\t\t>\n\t\t\t\t\t\tDevenir Adh\u00e9rent\u00b7e\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"boxout-excerpt\">Donnez vie \u00e0 vos id\u00e9aux : votre don nous permet d&#8217;agir au Luxembourg et partout dans le monde !<\/p>\n\t\t\t\t                                    <a\n                        class=\"btn btn-primary\"\n                        data-ga-category=\"Take Action Boxout\"\n                        data-ga-action=\"Call to Action\"\n                        data-ga-label=\"n\/a\"\n                        href=\"https:\/\/www.greenpeace.org\/luxembourg\/fr\/agir\/adherer-a-greenpeace\/\"\n                        \n                    >\n                        S&#039;engager\n                    <\/a>\n                \t\t\t<\/div>\n\t\t\t\t\t<\/section>\n\t","protected":false},"excerpt":{"rendered":"<p>Quand on pense \u00e0 remplacer le steak qui tr\u00f4ne bien trop souvent dans nos assiettes par un autre aliment riche en prot\u00e9ines, on pense imm\u00e9diatement au tofu. Et pourtant, les&hellip;<\/p>\n","protected":false},"author":25,"featured_media":11059,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ep_exclude_from_search":false,"p4_og_title":"Tofu, lentilles, quinoa : les alternatives \u00e0 la viande sont nombreuses","p4_og_description":"Steak vs tofu : quelles alternatives durables pour nos assiettes ? Greenpeace explore les prot\u00e9ines v\u00e9g\u00e9tales pour un r\u00e9gime plus vert.","p4_og_image":"","p4_og_image_id":"","p4_seo_canonical_url":"","p4_campaign_name":"not set","p4_local_project":"not set","p4_basket_name":"not set","p4_department":"","footnotes":""},"categories":[17],"tags":[39],"p4-page-type":[85],"class_list":["post-11058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-greenpeace","tag-agriculturedurable","p4-page-type-actualites"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.9 (Yoast SEO v23.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tofu, lentilles, quinoa : les alternatives \u00e0 la viande sont nombreuses - Greenpeace Luxembourg<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.greenpeace.org\/luxembourg\/fr\/actualites\/11058\/tofu-lentilles-quinoa-les-alternatives-a-la-viande-sont-nombreuses\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tofu, lentilles, quinoa : les alternatives \u00e0 la viande sont nombreuses\" \/>\n<meta property=\"og:description\" content=\"Quand on pense \u00e0 remplacer le steak qui tr\u00f4ne bien trop souvent dans nos assiettes par un autre aliment riche en prot\u00e9ines, on pense imm\u00e9diatement au tofu. 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