8 Vegetarian Protein Sources

More and more people nowadays are interested in following vegetarian or vegan diets or reducing their use of animal products. A shift away from animal products is getting easier with more fortified and nutritious plant-based foods available.

Even so, getting enough protein and essentialvitaminsand minerals can be harder for people who do not eat meat or animal products. A person must plan ahead to ensure they get enough protein,calcium, iron, and vitamin B-12, which people on an omnivorous diet get from animal products.

Read on for a list of 8 best vegetarian foods for protein.

1. Greek Yogurt

Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics. Choose plain yogurt over flavored varieties to save added sugar.

2. Soy family

Soy products are among the richest sources of protein in a plant-based diet. This is inclusive of edamame beans, tofu, soy milk etc.

3. Lentils

Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron andpotassium. Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.

4. Chickpeas

Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online. They can, for example, be added to stews and curries, or spiced with paprika and roasted in the oven. A person can add hummus, which is made from chickpea paste, to a sandwich for a healthful, protein-rich alternative to butter.

5. Peanuts

Peanuts are protein-rich, full of healthful fats, and may improve heart health. It is also rich in protein, with 8 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.

6. Almonds

Almonds offer a high protein content. They also provide a good amount of vitamin E, which is great for the skin and eyes.

7. Spirulina

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins although not vitamin B-12 and manganese.

Spirulina isavailable online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.

8. Quinoa

Quinoa is a grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.

This grain is also rich in other nutrients, includingmagnesium, iron, fiber, and manganese. It is also highly versatile.

Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

Going vegan or vegetarian requires some planning. With the right protein-based plant food, however, people who avoid animal products can eat balanced diets that support a healthy body and reduce the risks of some diseases.

It is important to discuss dietary portions with a doctor or nutritionist, since vegan or vegetarian diets may lack some vital nutrients, necessitating the use of dietary supplements or learning how to include certain foods that are high in these nutrients.