If you are interested in becoming a vegetarian or vegan, or would simply like to reduce the quantity of meat and poultry in your diet for health, economic or environmental reasons, you might be wondering how to get protein in your diet. Fortunately there is a wide range of vegetable protein products readily available, ranging from ordinary peas and beans to manufactured meat substitutes such as Quorn.
Tofu
One of the best known, and most widely eaten vegetable protein products, tofu is manufactured from soy beans. According to Soy Foods, tofu was invented in China in 2000 B.C. Three varieties are commonly available in the U.S.: firm tofu, which is great in stir-fries or burgers and can be grilled, baked or barbecued; soft tofu, which can blended into recipes or used in soups; and silken tofu, which is often used in desserts such as mousse. Since tofu quickly absorbs the flavor of whatever you cook it with, you can add it to almost any dish for a quick protein boost.
Seitan
Seitan---pronounced "say-tahn"---is another vegetable protein product that has roots in Asian cooking, according to the Vegetarian Resource Group. It is made from wheat gluten and you can make it at home, if you have the time, using high-gluten flour, water and plenty of kneading. However, seitan is readily available in shops and comes in a variety of shapes and flavors, so you can pick up a variety that suits your needs. Seitan is very low in fat and sodium, and has a dense meaty texture, so it is great for grilling and stir-frying.
Quorn
Quorn is vegetable protein based on a type of fungus called mycoprotein, which has all the essential amino acids you'd find in protein from meat like beef or chicken, according to the Quorn website. It is also low in fat and high in fiber, making it an exceptionally healthful protein source. Quorn products range from sandwich slices to mince so it is ideal for making veggie version of your favorite meat dishes such as club sandwiches or lasagna.
Pulses
According to the Vegetarian Society, one of the best vegetable sources of protein is pulses---especially garbanzo beans and lentils. These cheap, filling, nutritious staple foods are also high in fiber, low in fat and sodium and contain essential vitamins and minerals. Dried pulses are a great cupboard staple as they keep for a long time and can be used in a wide variety of recipes and cuisines. They also tend to be cheaper than other vegetable protein products so they are ideal if you are on a budget.
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