In an era where making wise nutritional choices is paramount, we often hear the advice: “Think twice before you bite!”. The subtle whispers in our surroundings hint that indulging in that steak might not be our best choice. There’s a growing agreement that the excessive consumption of animal products isn’t the best path for our health supported by extensive research. Considering the hidden toxins in meats, the burden of saturated fats, and the ethical and environmental concerns, there is much to contemplate.
This awareness leads many to explore vegetarianism or veganism, not necessarily intending to eliminate animal products but to reduce their consumption due to health concerns. Here we are, at the forefront of a green revolution, entertaining the idea of embracing vegetables. However, we soon encounter the age-old problem that challenges our dietary choices: “But what about protein?”
Vegetarian protein sources are not enough – are they?
This mythical beast, the protein monster, is meant to cause doubts for those daring to explore the leafy paths of vegetarianism or veganism. So whether you’re ready to don the veggie badge full-time or just aim to play it cool with less meat, panicking about insufficient plant-based protein is entirely unnecessary.
So, let’s debunk the myth that vegetarian protein sources aren’t sufficient. Discover how plant-based dishes benefit our precious planet, a visual delight, and are rich in protein. Let the veggie party begin as we introduce the 5 best vegetarian protein sources!
5 best vegetarian protein sources!
Before we explore the 5 best vegetarian protein sources, it’s crucial to understand the criteria behind my selection – focusing on both quality and quantity of protein. ‘Quality’ means whether the protein is complete, containing all nine essential amino acids our bodies can’t produce independently, and must be obtained through diet. This distinction is vital for vegetarians and vegans to ensure a well-rounded nutrient intake. Additionally, I’ve considered the protein content per 100 grams to rank these sources. Here’s the lineup:
- First and foremost is soy! Soy products, especially tofu, have been staples in vegetarian protein sources, containing about 10-20 grams of protein per 100 grams, depending on the form. This is where it’s noteworthy to mention that soy stands toe-to-toe with animal proteins. For context, beef typically contains about 20-25 grams of protein per 100 grams, though this amount can vary slightly depending on the cut and how it’s cooked.
Soy is considered a valid and versatile superfood, not only due to its high protein content and completeness – meaning it contains all nine essential amino acids – but also due to its impressive overall nutritional profile and the diverse ways it can be incorporated into diets, from silken tofu in smoothies to tempeh chips. Tempeh is a popular fermented soy product known for its firm texture and rich, nutty flavor, making it a great meat substitute for protein and flavor. The tempeh can be grilled or sautéed and then added as a side dish to salads. The dietary guidelines for Americans published for the years 2020-2025 recognize soy as a leading nutrient choice and confirm it as a complete protein suitable for inclusion in various nutritional categories, including protein foods.
How did soy find its way into the modern world? Soy’s journey into the modern nutrition landscape, especially in the Western world, is a fascinating story of globalization and nutritional discovery. Once rooted in East Asian tradition, soy began its global journey as international trade and cultural exchange flourished in the late 15th century. It was introduced to other regions as a versatile and nutritious plant protein source. In terms of its recognition as a healthy plant-based protein, its prominence gained momentum in the 20th century, especially in the second half, when health and environmental awareness rose worldwide.
- Because you really can’t do without them – lentils! These tiny powerhouses are known for their protein richness, which is about 9 grams per 100 grams, and contribute significantly to dietary requirements, making them one of the top vegetarian protein sources. Available in various colors like brown, green, and orange, each type maintains a similar protein content while varying slightly in taste and texture. It’s crucial to note while lentils contain essential amino acids, they are not considered a complete protein due to the absence of methionine. But don’t worry, we’ll address this point later.
Lentils originated in the Near East, the region encompassing parts of Western Asia and the Middle East, including countries such as Turkey, Syria, Lebanon, Israel, and Iraq. Known for its rich history and cultural significance, this area is where humans first cultivated lentils, dating back thousands of years and marking them as one of the earliest domesticated crops. The ability of lentils to thrive in this diverse and fertile region has contributed to their spread and adoption into diets worldwide.
Adherents of the raw food diet will find this interesting: lentils, particularly red lentils, are celebrated for their nutritional benefits and versatility in the kitchen. Notably, red lentils can be enjoyed in a sprouted form, eliminating the need for cooking. This method, perfect for adding to a raw salad, enhances their nutritional profile—boosting the content of proteins, vitamins, and minerals. For those intrigued by the prospect of sprouting lentils at home, it’s both straightforward and quick.
- The chickpeas! The versatile chickpea, with its rich history in Middle Eastern and Indian cuisines, has been a culinary staple for thousands of years. As noted by the USDA, chickpeas provide about 8 grams of protein per 100 grams. However, they are not considered complete proteins due to the lack of certain essential amino acids like methionine. Chickpeas are versatile in the kitchen; they’re prized for their ability to absorb flavors and add texture, serving as a base in various dishes, including stews, salads, and the beloved hummus spread.
And how I love the hummus spread… A staple in my kitchen, this popular spread made mostly from chickpeas, tahini, lemon, and garlic is an essential part of my daily diet. In other words, a day without hummus is unthinkable for me. And it’s not just any hummus, but the kind I make myself (add a link to the hummus recipe). This way, I ensure it’s the healthiest, most nutritious—and in my opinion, the tastiest (though I might be biased😊)—version possible, free from the preservatives and harmful substances often found in commercial hummus.
- Quinoa! Quinoa, which in recent years has been called a “superfood” (and rightfully so!), is unique among plant protein sources in that it is a complete protein, containing all nine essential amino acids, just like its friend soy. Its adaptation to different climates and soil types has resulted in a global increase in its cultivation and consumption, highlighting its potential as a sustainable crop for food security. Quinoa originates from the Andes region of South America, where it was regarded as the “mother grain” by the Incas. Quinoa provides about 4-5 grams of protein per 100 grams when cooked, making it slightly less dense in protein than soy products but highly valued for its balanced amino acid profile.
Avoiding gluten? This is for you: An exciting and lesser-known fact about quinoa is its unique botanical classification as a pseudo-grain, according to the USDA, meaning it is technically a seed but is consumed as a grain. This characteristic can offer a gluten-free alternative to natural grains, making it a versatile and nutritious option for various diets.
- Last but not least – Yogurt! Rich in protein, yogurt is an excellent source but ranks lower for those avoiding dairy, including vegetarians, vegans, those sensitive to lactose, or individuals reducing animal product intake. Chosen from lacto-vegetarian sources, yogurt provides complete protein thanks to its full spectrum of amino acids. Typically, it contains about 10 grams of protein per 100 grams.
For those looking for plant-based and vegan alternatives, dairy-free yogurts made from almond, coconut, soy, or oat milk can be excellent substitutes, offering variable protein content and the benefit of being compatible with these dietary approaches. For my full article on dairy-free yogurts, click here.
Legumes or not to be!
Let’s delve more deeply for the discerning among you 😊 who’ve noticed that the top three of the 5 best vegetarian protein sources are indeed legumes. Legumes aren’t just rich in high-quality protein; they’re nutritional giants deserving daily spotlight in our diets. Thanks to their vast health benefits, nutritional value, and role in sustainable agriculture, the United Nations—yes, you read that correctly—the United Nations General Assembly! It proudly declared 2016 as the International Year of Pulses.
Those interested in the official festive announcement are welcome to click on the link that will direct them to the relevant UN website. This commendable initiative aims to highlight the benefits of legumes and encourage their consumption. So, whether you’re seeking quality protein in ample amounts or are on a quest for health, I sincerely recommend incorporating legumes into your daily meals at least once daily. You won’t regret it.
And what if some of the 5 best vegetarian protein sources don’t contain complete protein?
We won’t conclude without addressing any lingering doubts regarding the protein types in my chosen sources. I aim for you to leave fully confident in your knowledge (and in me) about embracing the top vegetarian protein sources. Indeed, while some may not be complete proteins individually, there’s no cause for concern. Combining legumes with whole and complex carbohydrates like brown rice, buckwheat, millet, oats, and whole wheat, which contain various essential amino acids, magically creates a meal replete with complete protein. “Majadara”, for example, is a great dish that combines rice and lentils, preferably with whole brown rice.
And what if you don’t consume legumes and carbohydrates in the same meal?
Here’s another intriguing revelation: It’s a common misconception that all essential amino acids must be consumed together in a single meal to attain a complete protein profile. However, recent research suggests otherwise. Our body can gather the necessary amino acids from various meals consumed throughout the day. Therefore, even if you have legumes in one meal and complex carbohydrates in another, your body can still synthesize the complete protein it needs. This dietary flexibility ensures that we efficiently nourish our bodies as long as we maintain a diverse diet. However, between us, nothing quite beats savoring quality homemade hummus with a whole-grain pita…