Top 10 Protein Sources for Vegetarians

3. Edamame

Edamame comes straight from young soybean. They they remain in the pod and are harvested before the beans become hard.

This soy product is a complete protein food, which means it provides all of the essential amino acids needed in the diet. One cup of cooked edamame contains 17 grams of protein.

These beans also contain fiber, iron, calcium, zinc, copper, potassium, magnesium, vitamins C and K along with healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid. In addition, they are naturally gluten-free and low in calorie and contain.

You can buy them shelled or in the pod, fresh or frozen. You can eat boiled edamame (hot or cold) sprinkled with salt and dry herbs. You can use edamame in soups, salads, stews, casseroles or pastas.

This plant-based protein food reduces the risk of obesity, diabetes and heart disease. It also promotes a healthy complexion and hair.

4. Kidney Beans

Kidney beans are an excellent source of protein. One cup of boiled kidney beans provides 15 grams of protein. They contain all the nine amino acids, but they are a little short on methionine, a proteinogenic amino acid, so they are not a complete protein.

In addition to protein, they are a good source of fiber, iron, folate, magnesium, potassium, zinc and vitamins K and B6. They are also low in fat and cholesterol.

Kidney beans should be soaked in water for several hours. Before cooking the beans, drain the water, rinse them with clean water and then boil a big batch of beans for use throughout the week. You can use boiled kidney beans in soups, salads, stews or casseroles.

These healthy beans aid weight loss, regulate blood sugar, keep your digestive system healthy and prevent cardiovascular disease by lowering cholesterol.

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