Protein is essential to your body's health and well-being. It transports nutrients and provides your body with energy and stamina, according to Georgetown University. It also makes your muscles contract, helps maintain effective hormonal and immune systems, and is essential for building and repairing body tissue. If you're a vegetarian, include vegetables and grains in your diet for high sources of protein; such foods will help you stay healthy and active.
Legumes
Legumes are the seeds found within pods. Beans, peanuts, lentils, soybeans and peas are members of the legume family, according to Oregon State University. Legumes, which are a good source of protein, are versatile, highly nutritious and low in fat. For instance, a cup of cooked soybeans contains 29 g of protein, or about 6 g more protein than in a 3-oz. round steak. Such legumes as chickpeas, black beans, kidney beans, vegetarian baked beans, lima beans and black-eyed peas provide high sources of protein for the vegetarian diet.
Seitan
The meat-like appearance and texture of seitan makes it a popular meat replacement among vegetarians. Seitan is a low-fat, cholesterol-free form of wheat gluten--it's also a high source of protein. Three ounces of seitan contains 31 g of protein. Seitan is made from wheat flour and water that is kneaded and rinsed to rid it of starch, according to the Massachusetts Institute of Technology. The mixture is boiled in water before it's simmered in a stock made of water, kombu vegetables and tamari soy sauce. Use seitan in stir-fries, sandwiches and as a substitute for hamburger and other meats.
Tofu
High in soy protein, calcium and other nutrients, tofu is a convenient, versatile and easily digested food. Tofu curds are made from coagulated soy milk. Once the excess liquid is squeezed from the curds, they're pressed into blocks of tofu. There are three types of tofu--firm, firm silken and soft silken. According to the Illinois Center for Soy Foods, 3 oz. of firm tofu contains 13.4 g of protein, 3 oz. of firm silken tofu offers 5.9 g of protein and 3 oz. of soft silken tofu provides 4.1 g of protein. Substitute tofu for ground beef in tacos, casseroles and stews.
Tempeh
Tempeh is a traditional Indonesian food often used as a high protein meat substitute in vegetarian diets. One cup of tempeh contains 41 g of protein. Tempeh is made from soybeans that are soaked in water, cooked and combined with a mold culture called Rhizopodus, which causes the soybeans to ferment. The product is pressed into a patty shape, similar to garden or veggie burgers. Tempeh has a mushroom-like flavor and a firm texture. Add tempeh to soups, salads and sauces, or use it as a sandwich spread. Traditionally, tempeh is served deep fried, baked or broiled.
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