Top 10 Protein Sources for Vegetarians

5. Tofu

Tofu (bean curd), a soymilk product, is another good source of protein. Just ½ cup of tofu gives you 10 grams of protein. It contains eight essential amino acids as well as a good amount of iron and calcium.

It also has manganese, selenium, phosphorous, magnesium, copper, zinc and vitamin B1.

Made from soymilk through the process of curdling and then draining, you can buy tofu in fresh, dried or fried form. A staple ingredient in Thai and Chinese cuisine, it has a neutral taste and will soak up the flavors of whatever you add to it. You can use this soy product in baking, grilling, stir-fry dishes, soups, desserts, shakes and salads.

By adding tofu in your diet, you can lower your risk of obesity, Type 2 diabetes, high cholesterol, cardiovascular disease, and cancer.

Note: Tofu and other soybean products may not be suitable for people on a low oxalate diet. There is also some controversy over soybeans and thyroid health but with complicated and inconclusive scientific research.

6. Chia Seeds

When it comes to protein for vegetarians, chia seeds are a good option. Two tablespoons of superfood provides 9.4 grams of protein. These seeds are also one of the best plant source of omega-3 fatty acids.

They are also a powerhouse of fiber, iron, calcium, zinc, manganese, magnesium and phosphorus. In addition to providing protein, they help improve digestion, treat anemia, make you energetic, regulate blood sugar, prevent premature aging signs and boost brainpower.

When including chia seeds in your diet, you can soak them in water and add the resultant chia gel to healthy recipes, even baked goods. You can also add whole or ground chia seeds to fresh juices and smoothies.

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