Although many vegetarians eat dairy products and eggs, they also rely on plant-based foods, such as grains, vegetables, fruits, legumes and sprouts to supply their nutritional needs. Some people who are unfamiliar with the vegetarian way of life might think that a meatless diet is deficient, but that is far from the case. Plant sources of protein and iron are abundant.
Tofu
Tofu is a staple of vegetarian cuisine. This food is made by heating soybean milk until curds form, then pressing the curds into blocks. Tofu is used in stir-fry dishes, casseroles, sandwiches and desserts. Tofu is a complete protein and provides magnesium, selenium, calcium and copper. A 4-oz. serving provides about 9.2 g of protein and about 6 mg of iron, according to the George Mateljan Foundation's World's Healthiest Foods website.
Beans and Legumes
Beans and legumes, which are important parts of the vegetarian diet, are rich sources of iron and protein. One cup of cooked lentils, for example, contains about 18 g of protein and 6.6 mg of iron, according to the Vegetarian Resource Group. A cup of cooked black beans provides about 3.6 mg of iron and 6.7 g of protein. Other beans and legumes rich in protein and iron include pinto beans, chickpeas and lima beans. Most of these beans and legumes, however, must be combined with other foods to form complete proteins, which provide all essential amino acids.
Almonds
Almonds can be used in vegetarian desserts, as well as in stir-fries and other entrees to provide a sweet nutty flavor. They provide a variety of vitamins and minerals. According to the World's Healthiest Foods, these nuts are abundant sources of riboflavin, manganese, copper and vitamin E. A quarter-cup of almonds also provides about 7.6 g of protein and about 1.5 mg of iron. Like beans and legumes, almonds are incomplete proteins.
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