Top 10 Protein Sources for Vegetarians

7. Quinoa

Quinoa is another good non-animal source of protein. It is a complete protein, containing all nine of the essential amino acids.

One cup of cooked quinoa contains 8.14 grams of protein. This grain also contains fiber, iron, magnesium, potassium, phosphorus and folate.

To cook quinoa, add 1 part quinoa to 2 parts water and cook on low heat for 10 to 15 minutes. Add nuts and fruits to cooked quinoa to make breakfast porridge. You can even combine cooked chilled quinoa with other vegetables and fruits to make a tasty salad.
Eating quinoa daily can help reduce inflammation and decrease your risk of Type 2 diabetes, cardiovascular disease and colon cancer. It can also improve your digestion and help you maintain a healthy body weight.

8. Soy Milk

Soy milk is a popular milk alternative for vegans and people who are lactose intolerant. It is produced by soaking dried soybeans and then grinding them in water. It is chock-full of protein and contains vitamins A, B12 and D. Just 1 cup of soy milk contains 8 grams protein.

You can easily find soy milk in the market or you can even make it at home using a soy milk machine. A traditional staple of East Asian cuisine, soy milk is used in making soy yogurt, soy cream, soy kefir and soy-based cheese analogues.

Soy milk is good for your cardiovascular and bone health. It can even reduce the risk of Type 2 diabetes and obesity.
Note: As mentioned earlier, soy products may not be suitable for people on a low oxalate diet and those suffering from thyroid disorders.

...[ Continue to next page ]