Proteins are essential nutrients our body needs regularly. Proteins help in breaking down the essential amino acids and aid in cell growth and repair. When it comes to protein-rich foods, we all know that meat-eaters have a wide range of protein sources such as dairy products, eggs, and meat. Unfortunately, all such meat products that are rich in protein are high in cholesterol and saturated fat. Also, we notice many vegetarians often complaining about the lack of plant-based protein-rich food sources. But the fact is that there are many proteins sources for vegetarians. So, you don’t need to thrive on cheese or meat to get enough of protein your body needs. You can also get enough of it from plant-based sources.
Here Are 10 Amazing Protein Sources For Vegetarians To Include In Their Diet
Beans
Beans are in fact a tasty food loaded with abundant proteins and fiber. It contains both soluble and insoluble fiber good for lowering bad cholesterol. It helps in improving digestion as well. There are different varieties in beans such as pinto, black etc. For instance, a cup of kidney beans contains around 13grams of protein.
Quinoa
Quinoa is, in fact, a seed that contains around 8 grams of protein per cup in addition to 9 amino acids our body needs for growth and repair. It is an excellent protein food and is versatile as well. It is not only delectable but is gluten-free as well. This amazing protein source can be included in your soups, salads etc. for an added taste. It is an excellent substitute to rice and is full of manganese, fiber, iron etc.
Chia Seeds
Chia seeds are one of the best plant-based sources of protein. It is also known as the highest plant-based source of omega 3s. They can be included in your smoothies or can be sprinkled over your fruit salad.
Tofu
Tofu is yet another protein-rich food for vegans. In addition to protein, tofu also contains good dosage of calcium. Choose silken varieties of tofu for blending in smoothies. Check out for the recipes that make use of tofu to reap the best of it.
Seitan
Seitan is an excellent protein source for vegans and is made of wheat gluten topped with savory and salt for an added taste. It contains around 36 grams of protein per half cup.
Nuts And Nut Butter
Nuts are excellent sources of protein. Snacking on nuts such as almonds, walnuts, peanuts etc. can boost your energy. In fact, bread toast with nut butter is an amazing snack containing a good dosage of protein. However, it is better to prefer low-fat varieties.
Tempeh
Tempeh is made using soya beans with a little twist. It is made by fermenting soya beans. Tempeh is an excellent alternative for meat in salads and sandwiches. This is an excellent protein source that contains around 21 grams per four ounces.
Lentils
One cup of lentils (cooked) contains 18 grams of protein. These little legumes are an excellent source of iron and folate. Include it in your casseroles, rice dishes etc. to reap the best out of it.
Non-Dairy Milk
Non-dairy milk products such as soy products and soy milk are excellent protein sources. One cup of soy milk provides your body with 8 grams of protein. This is an excellent protein substitute for lactose intolerant people.
Green Veggies
Green veggies are an excellent protein source loaded with all essential nutrients as well. One cup of spinach (cooked) contains around 7grams of protein.
