Protein is an essential nutrient that helps build and repair tissues in the body. While many people associate protein with meat, there are plenty of vegetarian options that are just as protein-rich. If you’re a vegetarian looking to up your protein intake, wellhealthorganic.com/vegetarian-protein-sources check out this guide to big vegetarian protein sources, including beans, tofu, and more.
Beans and Legumes
Beans and legumes are a great source of vegetarian protein. They are also high in fiber, which can help keep you feeling full and satisfied. Some of the best options include black beans, lentils, chickpeas, and kidney beans. These can be used in a variety of dishes, wellhealthorganic.com/vegetarian-protein-sources from salads to soups to veggie burgers. Plus, they are often affordable and easy to find at your local grocery store.
Tofu and Tempeh
This and tempeh are two popular vegetarian protein sources that are made from soybeans. Tofu is a versatile ingredient that can be used in a variety of dishes, from stir-fries to smoothies. It comes in different textures, such as firm or silken, and wellhealthorganic.com/vegetarian-protein-sources can be flavored with marinades or spices. Tempeh is a firmer, nuttier option that can be sliced and used in sandwiches or salads. Both tofu and tempeh are also high in other nutrients, such as calcium and iron.
Nuts and Seeds
Nuts and seeds are another great source of vegetarian protein. Almonds, peanuts, cashews, and pistachios are all high in protein, with almonds containing the most at 6 grams per ounce. Chia seeds, hemp seeds, and pumpkin seeds are also great options, with chia seeds containing 4 grams of protein per ounce and hemp seeds containing 9 grams per ounce. These can be added to smoothies, salads, or eaten as a snack for a protein boost. visit wellhealthorganic.com/vegetarian-protein-sources .
Quinoa and Other Grains
Quinoa is a popular grain that is high in protein, with 8 grams per cup. Other grains that are high in protein include amaranth, bulgur, and farro. Amaranth contains 9 grams of protein per cup, while bulgur and farro contain 6 grams per cup. These grains can be used in a variety of dishes, from salads to soups, and are a great way to add protein to your vegetarian diet.
Vegetables and Greens
Vegetables and greens are not only packed with vitamins and minerals, but they can also be a great source of protein for vegetarians. Some of the highest protein vegetables include spinach, broccoli, Brussels sprouts, and asparagus and wellhealthorganic.com/vegetarian-protein-sources. Spinach contains 5 grams of protein per cup, while broccoli and Brussels sprouts contain 4 grams per cup. Asparagus contains 3 grams of protein per cup. These vegetables can be incorporated into salads, stir-fries, and roasted dishes for a protein boost.
