Top 10 Protein Sources for Vegetarians

9. Green Peas

Green peas, or simply peas, are one of the best sources of vegetable protein. They also contain fiber, potassium, magnesium, iron, zinc, folate and vitamins B, C, A and K. In addition, they are low in calories. One cup of cooked green peas provides about 8 to 10 grams of protein.

You can enjoy green peas in fresh or frozen form. You can add them to soups, stews, stir-fry dishes, side dishes, casseroles and salads.

Apart from the versatile taste, green peas are also good for your health. They help in lowering the risk of heart disease, arthritis and Type 2 diabetes.
 
10. Peanut Butter

Just a few spoonfuls of peanut butter give you a quick and easy protein boost. This nut butter is a good source of monounsaturated fat and fiber.

It is also rich in vitamins E, B3 and B6, magnesium, manganese, iron, zinc and folate. Just 2 tablespoons of peanut butter contains 8 grams of protein.

Peanut butter is readily available in the market and you can even make it at home easily. You can spread peanut butter on toast, stir it into stews, whirl it into smoothies or use it on baked products.

When taken in moderation, this butter can help lower bad (low-density lipoprotein or LDL) cholesterol, reduce the risk of Type 2 diabetes, build muscle and help in weight management.