There are many sources of plant-based proteins that can be consumed by vegetarians either by themselves or mixed into dishes and meals. Plant-based proteins, unlike dairy-based proteins, provide vegetarians with incomplete protein sources. Therefore, to ensure you get all the essential amino acids it is important that you consume a variety of different proteins.
Seitan
Seitan can be flavored and used as a substitute for meats. Seitan is made from wheat gluten, notes the Food Network. Therefore, seitan would not be a recommended protein source for those vegetarians who are sensitive to gluten. According to Vegetarian Times, a half cup serving of setain contains 26 g of protein and 130 calories.
Cheese
Different types of cheese can provide vegetarians with quality protein, but vegetarians must take care when eating cheese because some cheeses are not vegetarian. Some cheeses are made with rennet, which is made from the stomach lining of cows. Look for cheeses that are labeled vegetarian. Cottage cheese and ricotta cheese both can provide vegetarians with significant sources of protein about 29 g and 28 g per cup, notes Vegetarian Times.
Fake Meats
There are many fake meat products available to vegetarians. These products are generally rich in protein because they are soy based. Fake meat products include, but are not limited to, hot dogs, turkey slices, ground beef, burgers, sausage, bacon, pepperoni, chicken fingers, chicken breasts and beef tips. A variety of different companies make these fake meat products such as Morning Star Farms, Tofurkey, Gardein and Boca. The Harvard School of Public Health recommends eating soy-based products in moderation and making sure your protein comes from a variety of different sources.
Lentils
Lentils are often used in Indian foods and soups. Lentils are rich in nutrients. They are a staple in the diet of many vegetarians because of their nutrient benefits and low cost. A cup of cooked lentils will provide you with 18 g of protein and a significant amount of magnesium, iron, zinc and calcium, reports Vegetarian Times.
Various Beans
All different kinds of beans are considered to be significant sources of protein. Beans are also high in fiber and fiber is an important part of a healthy diet. Fiber promotes healthy digestion and healthy weight. Beans can be added to salads, eaten in burritos or fajitas, mixed into rice and pasta dishes or eaten alone. Beans that you should eat include black beans, pinto beans, navy beans, black eyed peas and kidney beans.
Tempeh
Tempeh is a product that is derived from the whole soy bean and will provide you with a significant source of protein. Tempeh can be used similarly to seitan as a replacement for many meat products. Vegetarian Times reports that a half cup of tempeh contains 16 g of protein and is often good when breaded or baked.
Member Comments