Vegetarians solely rely on plant-based foods. We get maximum nutrients that our body daily needs. If there’s a question or debate about protein, you can confidently say that we never miss that. There’s enough protein absorbed but not in meat, egg, or fish. We can consume some vegetables, nuts, and seeds that contain this essential compound. And if you’re just a beginner, this is the information you need to know.
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With these foods, you can make a healthy salad and absolutely protein packed. From salad to soups, wraps to sautéed dish, there’s endless options of recipes you can make. Let’s take a look of the protein veggies you can eat regularly.
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#1 – Tofu
Tofu is made of soy beans, and this is famously used to replace meat. You can chop them in big chunks, long thin slices, and rectangles. You may also crush them into pieces to form as ground meat-like ingredient. Sometimes, the addition of tofu in green salads can contrast the crunchy leaves of lettuce or kale, but makes it a tastier meal. This won’t make your food tastes boring.
Recipe Examples:
• Grilled Tofu Skewers
• Baked Tofu Bites
• Tofu Tacos
• Tempura Tofu
• Pan-Crisped Tofu with Greens
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#2 – Legumes
Legumes mainly refer to lentils and beans (the seeds in pods). These are great choices to absorb protein, but they also contain other minerals necessary to our needs. You can cook two variants of lentils or combined with beans in butter alone, or sprinkled on any of your favorite traditional veggie dish. They can be also incorporated in salads, stews, and soups. Believe it or not, these bits can be blended to create a puree.
Recipe Examples:
• Black Bean Soup
• Red Lentil and Vegetable Stew
• Baked Beans
• Southern Chili
• Lima Beans with Tomatoes and Sage
• Slow Cooker Pinto Beans
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#3 – Nuts and Seeds
These tiny crunchies also provide you protein and good fats. Whether they are roasted or not, they can add flavor to your snacks, meals, or desserts. It’s even a good choice of food to bite when watching a TV show, reading some book, or traveling by bus or plane.
Recipe Examples:
• Spiced Acai Energy Bars
• Butterscotch Brownies
• Coconut and Almond Macaroons
• Oatmeal Raisin Cookies
• Carrot-Apple and Walnut Salad
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#4 – Quinoa
From a distance, quinoa would look like rice, although it’s a type of grain. It’s easy to chew and digest and can be a quick meal to have when you’re on the go. Just add some green peas, corn, and finely chopped green onion or parsley. You can also prepare wraps and use quinoa with carrots as the filling. It’s a great ingredient for stuffing. It can be powdered to become flour as well, and you can use to make fritters, pancakes, cookies, and bread.
Recipe Examples:
• Parsley and Quinoa Salad
• Quinoa and Zucchini Ribbon Salad
• Toasted Quinoa Salad with Snow Peas and Carrots
• Quinoa Salad with Dried Fruits and Spinach
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#5 – Feta Cheese
Another myth about vegetarian diet that we can disprove is that we can certainly eat burgers, sandwiches, and pizza. They don’t have to contain meat to make such foods complete. There’s the veggie pizza and veggie burger. And you can still enjoy the rich creamy flavor of cheese. But if you need some protein, opt for feta. Of course, this cheese can be used in other meals as well as desserts and snacks.
Recipe Examples:
• Tomato and Feta Skewers
• Greek Salad with Feta Cheese
• Roasted Veggies and Feta Tart
It’s not just meatless Monday anymore. It should be meatless everyday! And you can never lack of protein with these healthy food choices. By means of healthy, there’s no meat at all.
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