7 Of The Best Protein Sources For Vegetarians

by Divyata Raut
FOOD  |  April 27, 2018
  • Tofu
    1 / 7 Tofu

    Tofu is made from soybeans which makes it an excellent source of protein. What makes this meat-alternative nutritious are its amino acids which are the building blocks of protein. Tofu is also rich in iron, calcium and other nutrients which makes it a great choice for vegetarians to include in their meals. Its firm, chewy texture and neutral taste also makes it a wonderful addition to various items like stir-fry dishes, soups and even salad.

    (Also read: 9 Signs You Need To Eat More Protein)

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  • Soba noodles
    2 / 7 Soba noodles

    Japanese food lovers, rejoice! Soba noodles are made with buckwheat which is derived from an insanely healthy seed. This powerhouse food is gluten-free, but is rich in protein and provides a substantial amount of fibre. It is unlikely that we think of soba noodles as a source of protein, but buckwheat has amino acids that fuel you up pretty well. Switch it up by preparing your pasta dishes with soba as well – they taste just as good!

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  • Lentils
    3 / 7 Lentils

    Lentils are one of the highest protein sources for vegetarians. The most common kind, yellow lentil, is frequently used in the Indian dish, Dal. Lentils also come in red, black and green variations. Upon being boiled, lentils can be added to stir-fry or soup dishes to easily increase the protein content of your meals. These power-packed gems also provide you with essential minerals and vitamins. So, load up on lentils!

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  • Beans
    4 / 7 Beans

    Vegetarians and vegans will benefit greatly from beans such as mung beans, garbanzo beans and kidney beans as they are all amazing sources of protein. You can depend on these neutral-tasting beans to supply your dishes with an ample amount of protein. Beans are high in amino acids so incorporating them in your dishes easily amps up your protein macros for the day. Beans can also be enjoyed in so many different ways – use them in stir-fry dishes, soups, wraps or even pasta!

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  • Quinoa
    5 / 7 Quinoa

    Quinoa is a groundbreaking grain that looks a lot like couscous, but with way more nutrition and benefits. Quinoa is packed with protein, fibre, iron and magnesium. This chewy grain can be used to substitute rice, and can even be used as the base for recipes like healthy cookies and pancakes. You can also add a few spoons of it into your morning oatmeal for a protein boost.

    (Also read: 13 Cafes in Singapore to Get Your Quinoa Fix)

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  • Chia seeds
    6 / 7 Chia seeds

    Chia seeds are a protein powerhouse as they are one of the highest vegetarian sources for omega-3 fatty acids. It also gives you a good dose of iron, calcium and zinc. Due to its high-fibre content, it keeps you full for long which prevents you from overeating. Get a kick of metabolism-boosting protein in your smoothies because a tiny pinch of chia seeds expands into a substantial amount of chewy goodness.

    (Also read: 5 Delicious Ways to Eat Chia Seeds)

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  • Nuts
    7 / 7 Nuts

    Nuts are another valuable source of protein for vegetarians. These tiny items give you a whole load of heart-healthy omega-3 fatty acids as well as lots of vitamins and minerals. Including nuts in your diet is also a great way to make sure you are getting your required serving of healthy fat. We think that savouring nut butters like almond or peanut butter is the tastiest way to get a heaping load of protein and plenty of good fat. Be sure not to have too much, as calories still count!

    (Also read: 5 Foods That May Help You Lose Weight While Snacking)

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