Research shows that 1 in 3 adults over 50 don’t meet the recommended daily allowance (RDA) for protein. The same goes for individuals following restrictive diets.
While uncommon, protein deficiency may also occur among those who follow plant-based diets. Fortunately, this is preventable, thanks to the numerous protein sources for vegetarians.
This guide discusses the best plant-based protein sources, so read on.
Soy-Based Foods
Soybean, or soy, is a complete protein containing all nine essential amino acids. It’s also one of the best vegetarian protein sources for meal diversification.
Foods made from this legume are usually either fermented or unfermented. Fermented soy-based foods include edamame, tofu, soy milk, nuts, and sprouts. Unfermented products include miso, natto, soy sauce, and tempeh.
Soy-based foods have varying protein levels, with 1/2 cup of tempeh offering the most, between 16 and 22 grams. Half a cup of canned white soybeans provides 13 g, while 3 ounces of water-packed tofu has 6 to 13 g. An ounce of soy nuts delivers 12 g, while soy milk contains between 3 and 10 g.
Quinoa
Quinoa is also among the best sources of protein as it contains all nine essential amino acids. It’s the seed of the Chenopodium quinoa plant, although some call it “pseudo-grain.” This is because its nutritional profile is similar to cereal grains.
Quinoa is an excellent source of nutrients, fiber, and protein for vegetarians. For example, it contains manganese, magnesium, phosphorus, iron, zinc, folate, and vitamin B6. One cup of cooked quinoa also delivers at least 5 g of fiber and 8 g of protein.
You can eat boiled quinoa as is or use it as the base of your grain bowls. It’s also perfect with salads or as sweet potato or squash stuffing. Another idea is to use it as your next wrap’s filling or in your favorite cookies.
Seitan
Seitan is a popular gluten-based ingredient in the vegetarian diet. Gluten is wheat’s primary protein.
Seitan resembles the appearance and texture of meat when cooked. A hundred grams of this wheat-based product contains over 24 g of healthy protein. It also has small amounts of calcium, fiber, and iron.
However, you should only add seitan to your diet if you don’t have a gluten-related condition.
Lentils
Lentils are tiny disc-shaped legumes packed with protein and fiber. Just 1/2 cup of cooked lentils provides 12 g of protein and 32% of your RDA for fiber. It also contains potassium, folate, iron, and manganese.
The specific type of fiber in lentils may also promote better colon health. Health experts say it can do so by feeding the good bacteria in the colon. They also note that lentils can help cut the risk of diabetes and heart disease.
Lentils make great soups, meatless burrito fillings, and casseroles. You can also turn them into veggie patties and chips.
Feast on These Protein Sources for Vegetarians
Now you know that soy, quinoa, seitan, and lentils are some of the best protein sources for vegetarians. They’re also flexible ingredients, letting you use them in various ways. So the next time you shop, go for these high-protein products.
For more plant-based tips, check out our post, How to Increase Protein Intake as a Vegetarian.
