Vegetarian & Vegan Sources of Protein
Vegetarian sources of protein are abundant, if you know where to look. There are two types of protein: complete and incomplete. You can combine incomplete proteins to form complete protein.
Complete protein sources include soy, eggs, and dairy. Incomplete sources include whole grains, and nuts or beans. If you eat soy, be sure to choose organic. Most non-organic soy in the United States is genetically modified.
You do not need to eat complementary incomplete proteins in the same meal - it is enough if you eat them within the same day. For example, you could have oatmeal for breakfast and a bean burrito for lunch.
Vegetarians and vegans need to pay attention to other nutrients in addition to protein. Specifically, vegetarians needs iron and calcium. Vegans also need to take supplements or drink fortified soy milk to get vitamin B12 (it's naturally found in animal products, like eggs and dairy).
Soy
Tofu Stir Fry
Prep time: 15 min; Total time: 15 min
Look no further for a source of vegetarian protein. This tofu stir fry is simple, delicious, and
oh-so-healthy.
Gado Gado
Prep time: 10 min; Total time: 10 min
One of my favorite vegetarian sources of protein is gado gado. I always order it at an Indonesian
restaurant I love, so finally I came up with my own easy recipe.
Southern Fried Tofu
Prep time: 40 min; Total time: 40 min
This would make a great meal with a side of okra and some sweet tea to wash it all down.
Kung Pao Tofu
Prep time: 5 min; Total time: Overnight
Kung Pao Tofu, or Gong Bao Doufu as it is known in Mandarin, is an authentic Chinese dish that is
popular in China and America. My version may not be authentic, but it is delicious!
Legumes, Nuts, & Grains
Indian Chickpea Curry
Prep time: 15 minutes; Total time: 30 minutes
Most of the world's vegetarians live in India, so you better believe it that Indian cuisine lends us
some terrific sources of vegetarian protein. This recipe was written to make in a crock pot, but it
includes instructions to make it in 30 minutes in a saucepan.
Lemon Garbanzo Bulgur
Pilaf
Prep time: 30 minutes; Total time: 30 minutes
This recipe is packed with vegetarian protein, iron, and calcium. Also, the vitamin C from the
lemon helps you absorb the calcium better. Oh, and did I mention it's delicious?
Black Bean Burrito
Prep time: 5 minutes; Total time: 5 minutes
This simple vegetarian recipe includes an impressive list of superfoods: whole grains, tomatoes,
spinach, beans, and broccoli sprouts.
Apple Pine Nut Rice
Pilaf
Prep time: 15 min; Total time: 25 min
My delicious, vegetarian rice pilaf uses brown or wild rice and its flavor comes from its delectable,
healthy ingredients - not from heaps of oil! This is a great dish to share if you are dining with
non-veg friends.
Cilantro-Lime Pinto
Beans and Rice
Prep time: 30 min; Total time: 30 min
With superfoods such as beans, whole grains, and citrus, cilantro-lime pinto beans and rice is
healthy enough to stand on its own as a meal. However, if you are dining with friends or family, it
can add a flavorful complement alongside enchiladas, quesadillas, or
vegetarian tortilla soup.
Middle
Eastern Garbanzo Rice Pilaf
Prep time: 20 min; Total time: 25 min or overnight
This is a very flexible dish that you can make with just about anything you've got laying around
the kitchen - fresh mint, sundried tomatoes, chickpeas, rice, seitan, parsley, whatever's on hand.
Serve it as a main meal, a side dish, a wrap, or even a sandwich spread.
Vegan Oatmeal Chive
Scones
Prep time: 10 min; Total time: 30 min
These scones are simple to make and they are a great source of protein. Eat them as an easy,
healthy breakfast.