Vegetarian Non-Soy Protein Sources
- Beans come in a variety colors and tastes and complement almost any dish.4 Eyes Photography/Photodisc/Getty Images
According to both Women Fitness and The Vegetarian Society, it is possible for a vegetarian to get enough protein in her diet without consuming meat. By eating a balanced complement of protein sources, The Vegetarian Society says that it is possible to consume all the necessary amino acids even if a single source of protein is lacking. Although soy is an excellent protein substitute by itself, protein can be found in a variety of other sources. - Also referred to as legumes, beans are the best sources of non-animal protein. Beans are highly versatile and can substitute easily for meat in almost any recipe. Beans can be used as a component of soups, salads and dips, such as hummus, a traditional Middle Eastern food made with pureed chickpeas and spices. Types of beans include red beans, garbanzo beans, navy beans, black beans and lentils.
- Two types of vegetarians exist: Lacto-ovo-vegetarians and vegans. Lacto-ovo-vegetarians will consume dairy and eggs but shun all other animal products. Vegans refuse to eat any food product that came from an animal. There are some vegetarians who refuse eggs but will still eat milk. Diary products include milk, cheese and yogurt. Women's Fitness warns that whole-dairy products can be high in fat, so choose low-fat or skim dairy products.
- Nuts are an excellent source of protein but should be consumed in moderation as they are high in fat. Nuts can be eaten as a snack or used as garnishes on a salad or in breads. Good types of nuts include walnuts, cashews and almonds. They can be purchased raw, roasted, salted, whole, halved or chopped.
- The Vegetarian Society says that two slices of bread can provide up to 7 g of protein. According to Women Fitness, the Chinese make a food product called seitan that is similar to tofu but made from whole-wheat flour. The grains are boiled, rinsed to remove starch and then simmered. The longer it simmers, the firmer it becomes until it can be sliced or cubed and used in soups, casseroles or stir-fries. Other whole-grain options include muesli, rye bread, oatmeal and buckwheat pancakes.
- Spirulina is a blue-green algae that can be used as a protein supplement. Spirulina is available as a powder to be baked into breads or added to other dishes. Health food stores also sell products that already contain spirulina.
