Vegetarian protein

As a vegetarian, I get asked a lot, "Where do you get your protein from?"  Protein can actually be found in a wide array of vegetarian foods.  Some of my favorite sources are:

1)  Quinoa

As mentioned in a prior post, quinoa is a good source of many nutrients, including protein.  It also contains all of the essential amino acids, which makes it a "complete protein."  One cup of cooked quinoa contains more than 8 grams of protein.  You can use quinoa as a substitute for rice; there are tons of recipes for quinoa salads/casseroles out there; you can even use quinoa as a replacement for your oats in the morning.

2) Beans, lentils, and legumes

All types of beans, lentils and legumes contain protein, making them a popular source of vegetarian protein.  They are also one of the cheapest sources of protein out there.  One cup of cooked beans contains 12-14 grams.  I never used to care for beans much, but I have started to appreciate them more lately.  They're so easy to throw onto salads, tacos, etc.  And I've always liked peanuts.  :)

3) Nuts, seeds and nut butters

These are great sources of protein.  Since nuts are high in fat though, they probably shouldn't be your main source of protein.  They are fantastic as a snack though.  Plus, who doesn't love nut butter?!  Two tablespoons of peanut butter contains about 8 grams of protein.  The possibilities for nut butters are endless.  Spread a little on your apple for a snack, put a spoonful in your oats for breakfast, or mix up some tasty Asian sauces with it.  Really, you can't go wrong with the stuff.  (At the moment, MaraNatha is my favorite nut butter brand.)

4) Chia seeds

While chia may not have as much protein as other sources, it provides many other nutrients as well.  They are a great source of fiber, as well as calcium, and they don't have to be ground in order to be absorbed by the body.  Chia contains about 4 grams of protein per ounce.  It is easy to sprinkle on all sorts of things - salads, oats, quinoa, etc.  I love putting some in my smoothie in the morning.  Also, if you let them soak in liquid, they will puff up and form sort of a gel.  (Personally, I'm not crazy about doing this, but I know lots of people enjoy it.)

5) Spinach

1 cup of cooked spinach contains about 5 grams of protein.  It is also a good source of calcium and iron.  Like many of the sources listed, spinach is very versatile and can be added to so many dishes.  Cook some up to add to your eggs, toss with some chopped veggies for an easy salad, blend some up in your smoothie, and so on.  We always have some on hand.

6) Greek Yogurt

Now, remember I said vegetarian, not vegan.  Greek yogurt (which is far superior to regular yogurt) is a great source of protein packing about 15 grams per cup.  I love using yogurt in my smoothies - it gives them such a great consistency.  I also love tossing some granola, and maybe even some fruit, into yogurt to create some sort of parfait.

So, there you have it - vegetarian protein.  This list could really go on and on, but as I said, these are just a few of my favorites.  So, now you won't have to wonder anymore where vegetarians get their protein from!