Vegetarian sources of protein
“How do you get your protein?”
If you are new to becoming a vegetarian or thinking of becoming one, but you are worried about getting enough protein. Well worry no more! There are a huge variety of protein alternatives to meat.
1. Beans and Lentils
Protein: 7.5 – 9 grams per ½ serving.
Beans (black, pinto, white, kidney, ect) full of fiber, protein, and magnesium and are also low in cholesterol. You can find them dried or canned. If you are preparing dried beans, be sure to examine them, removing any dirt, twigs, or damaged beans. Then rinse the beans thoroughly, removing any more debris you might find. Then fill a large bowl with cold water and soak the beans overnight. Then in the morning rinse and drain your beans until the water runs clear. Now your beans are ready to use!
If you prefer a faster less tedious way to use beans, just buy them canned. They are pre rinsed and pre cooked. Just remember you still have to rinse canned beans! Rinse them until the water runs clear.
2. Eggs and Dairy (non vegan)
Protein: Whole Egg 6.29 grams
Egg White 5 grams
Skim Milk 8.26 grams per 1 cup
Low-Fat Cottage Cheese 24 grams per 6oz
Low-Fat Cheese 8 grams per ¼ cup
Non-Dairy Milk (vegan) 1 cup of soy or almond milk 7-9 grams of protein.
To get the healthiest eggs, and dairy products find a local producer whose chicken flocks are small and feed off of grass, bugs, and organic grain; studies have shown that E. coli and salmonella contamination in eggs is directly related to the size of the flock.
Protein: 1 cup of cooked quinoa 8.14 grams
What is Quinoa (pronounced KEEN-WAH)? Quinoa is a gluten free grain or seed that contains all 9 of the essential amino acids that are crucial to human function and health. Making it a “Complete” protein. It is a great alternative to grains or meat, and can be substituted for pasta, rice, and couscous or added to soups or salads for an extra protein boost. It is prepared much like rice.
Protein: 10 grams per ½ cup serving (firm tofu)
15 grams per ½ cup serving (tempeh)
15 grams per ½ cup serving (natto)
There are many different types of soy products that can be used as meat substitutes.
Tofu is the most common. It is made from soy bean curds and has a somewhat spongy texture. Its better than it sounds I promise. It comes in soft, firm, and extra firm varieties. And can be prepared in many different ways (baked, grilled, fried, steamed, sautéed, or eaten raw).
Tempeh is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. Tempeh is also very high in protein and calcium, as well as beneficial isoflavones, but tastes nothing like tofu. Tempeh has a textured and nutty flavor. Because of it’s firm texture, you need to slice tempeh into small dices or cubes. Add it to stir fry or soups!
Natto is derived from fermented soybeans and is similar in appearance to overgrown kidney beans but can be an acquired taste because of its powerful smell, strong flavor, and slimy texture. It is a traditional Japanese food and can be hard to find in most grocery stores.
5. Nuts, Seeds and Nut butters
Protein: 7 – 11 grams
Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. They make a great quick snack when you are on the go. While pretty high in calories, nuts provides a good dose of all the essential amino acids and plenty of healthy fats. When choosing nut butters, chose those with the least amount of ingredients (just the nuts or nuts and salt). Stay away from ones loaded with sugar and hydrogenated oils.
Protein 36 grams
Seitan is made from wheat gluten. It becomes surprisingly similar to the look and texture of meat when cooked, and absorbs the flavors of whatever it’s cooked with. Seitan is quickly gaining popularity, and is being used in many restaurants and in most prepared vegetarian meals.
Dont forget your veggies! Vegetables are loaded with proteins! Did you know that raw Red Cabbage has 12 grams of protein? Cauliflower has 11, Peas have 9, Spinach, Broccoli, Kale and Avocados have 5 grams of protein. So load up on your veggies!
Sorces : http://vegetarian.about.com/od/healthnutrition/tp/protein.htm