Great Protein Sources For Vegetarians

Protein is an essential nutrient that plays many important roles in the body, including building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. While many people associate protein with meat, there are plenty of plant-based sources of protein that can provide all the amino acids your body needs. If you’re a vegetarian or simply looking to reduce your meat intake, incorporating these high-protein foods into your diet can help ensure you’re getting the nutrients you need.

Chana Masala

Protein per 100g: 3.9g

This Indian dish made up of chickpeas (also known as garbanzo beans) has been popularized by many restaurants across America. It comes together quickly and makes a filling meal when served with rice.

Beans

Protein per 100g: 8.7g

These high-protein legumes come with their own set of health benefits and can be eaten as they are or added into soups and stews. The best part about beans is that they take very little preparation time compared to other proteins such as tofu or tempeh. They are an excellent choice if you like your food spicy!

Lentils

Protein per 100g: 9g

Another bean, lentils are another popular vegetarian option. You may think that these tiny round balls don’t contain much protein, but they do! One cup contains 13 grams of protein. A serving size would only be around 40 calories so it’s easy on your stomach too. Add some spices and herbs to the mix and you’ve got yourself a delicious soup.

These beans grow in pods and look similar to green peas. They’re often used in Japanese cooking where they are combined with miso paste and cooked until soft before being tossed back into the pot. They have a mild flavor and add a nice texture to dishes. Also, try adding soy sauce to any kind of stir fry.

Tofu

Protein per 100g: 10g

Tofu is made from soybeans and is a popular protein source for vegetarians and vegans. Tofu is also a good source of calcium and iron, and can be used in a variety of dishes, from stir-fries to smoothies.

Edamame

Protein per 100g: 11.7g

Edamame are young soybeans that are often served as a snack or appetizer. They are also a great source of protein, with one cup of cooked edamame providing around 17 grams of protein. Edamame is also high in fiber, iron, and folate.

Dry quinoa

Protein per 100g: 14.1g

Similar to couscous, quinoa is a seed that grows in clusters. Its small size means it cooks fast and requires less water. Perfectly suited for those who need something light yet satisfying.

Soybeans

Protein per 100g: 18g

Tempeh

Protein per 100g: 20g

This fermented soy product takes longer to prepare than tofu but has more nutritional value. It goes well in sandwiches or wraps and adds great depth of flavor to curries.

Almonds

Protein per 100g: 23.1g

All nuts are rich in vitamin E and fiber but almonds also offer more than just nutrition. Their crunchy texture pairs perfectly with almond butter which is great spread on toast or stirred into oatmeal.

Hemp Seeds

Protein per 100g: 31.7.g

Hemp seeds are a fantastic source of omega-three fatty acids. Not only are they high in protein but also provide plenty of vitamins and minerals. Sprinkle them onto your cereal or salad for extra goodness.