1. Tempeh
Tempeh, a fermented soybean product, is an excellent protein source. With approximately 19 grams of protein per 100 grams, tempeh exceeds the protein content of eggs. It also has essential amino acids, fiber, and minerals, making it an excellent choice for vegetarians and vegans.
2. Chickpeas
Garbanzo beans, also popularly known as Chickpeas, are found in multiple cuisines worldwide that also contain a large amount of protein. Having 19 grams of protein per 100 grams, chickpeas can easily replace eggs in various recipes. These also include a good amount of fiber, iron, and folate, providing a satisfying and nutritious addition to your daily diet.
3. Lentils
Lentils are one of the healthier alternatives for eggs as they’re packed with rich protein and fiber. They offer approximately 9 grams of protein per 100 grams and fiber, iron, and other essential minerals while delighting your taste buds. Lentils have a low glycemic index, which means they have a minimum impact on blood sugar levels when consumed, making them a perfect choice for someone managing their blood sugar levels.
4. Quinoa
Quinoa is one of the superfoods, having 8 grams of protein per 100 grams; they contain all nine amino acids required for our body. Quinoa also has a high level of fiber that helps regulate blood sugar levels, supports weight management, and aids in preventing constipation. All these factors make it an excellent choice for vegetarians seeking to meet their protein requirements without relying on animal-based sources.
5. Hemp Seeds
With approximately 31.6 grams of protein per 100 grams, hemp seeds boast a higher protein content than eggs, making them an excellent option for those looking to boost their protein intake. These are also excellent sources of dietary fiber, maintaining a healthy digestive system.
6. Pumpkin seeds
Pumpkin seeds are a satisfying snack with a protein punch of 19 grams per 100 grams. These pepitas are also rich in minerals like magnesium and zinc that help maintain bone health. These seeds are also abundant in omega-3 fatty acids that support your heart health as well. So, pumpkin seeds are the ultimate package offering you all-around nutrition.
7. Greek Yogurt
For those who include dairy in their vegetarian diet, Greek yogurt is an excellent choice. With approximately 10 grams of protein per 100 grams, it is a highly valuable option to meet your daily protein needs. But Greek yogurt offers more than just protein. It is also rich in probiotics, calcium, and other essential nutrients, supporting digestive health and promoting strong bones.
8. Chia Seeds
Chia seeds, tiny black seeds with a mighty nutritional profile, offer more than just protein. Chia seeds have 19 grams of protein per 100 grams, providing a protein content that surpasses eggs based on weight. Additionally, chia seeds are a very good source of fiber, omega-3 fatty acids, and antioxidants as well.
9. Cottage cheese
Cottage cheese provides around 11 grams of protein per 100 grams. But that being said, Cottage cheese does not compromise on other nutritional ingredients. It is also a good source of calcium, essential for strong bones and teeth. In addition to these, it is also rich in phosphorus, vitamin B12, and vitamin B2, which play vital roles in energy production and the functioning of the nervous system.
10. Soybean
Soybeans or Soya Beans, a staple in many vegetarian diets, offer 36 grams of protein per 100 grams surpassing the protein content found in eggs. Soybeans are an ultimate protein source containing all 9 essential amino acids for optimal health. Not only do these suffice your taste palettes, but they also fulfill your dietary requirements thoroughly!
Conclusion
So, even if you're a committed vegetarian or just someone looking to explore new dietary options, these protein-rich foods will delight your taste buds and even nourish your body. By including these plant-based protein sources in your meals, you can enjoy a diverse and well-rounded vegetarian diet that supports your health, taste preferences, and ethical choices.
No longer will you be left searching for answers when asked, "What options do vegetarians have?" You can confidently respond with an array of these 10 delicious and nutritious vegetarian options that prove that being protein-rich is not limited to animal products. Try new recipes with these foods, and enjoy the abundance of vegetarian foods that can increase your protein intake.
