10 Protein Sources for the New Vegetarian

Getting protein in a vegetarian diet is easy.  Soy is a complete protein; most other vegetarian protein sources are incomplete.  Fortunately you do not have to worry about trying to combine in a strict sense.  Eating a variety of healthy foods daily all you need to do.  Here are some great protein sources for the vegetarian that is staring at a dinner plate full of side dishes.

1.  Tempeh (TEM-PAY):  A nutty, dense soy protein source.  My favorite use of tempeh is to break it up in a skillet and pan fry it with a taco seasoning mix and put it in tacos, burritos, taco salads, etc. 

2.  Beans and Rice:  Beans and rice together create a complete protein.  Of course, you don't have to eat them in the same meal in order to get the complete protein.  A black bean burger on a whole-wheat bun with a side salad is a perfectly well rounded lunch.  For dinner, brown rice pilaf and hearty sautéed vegetables like eggplant, red bell peppers, onion, mushrooms and zucchini.  Add toasted sunflower seeds or walnuts

3. Eggs and Dairy:  If you are an ovo-lacto vegetarian then eggs, cheese, yogurt and milk are good sources of protein.  Careful, they can also be high sources of fat, choose low-fat or fat-free varieties.

4.  Frozen Meatless Products:  When I first became a vegetarian, I stuck my nose up at meatless burgers and fake chicken.  And frankly, I didn't want to eat things that tasted like meat right away.  But, "Chik'n" patties as they are commonly called, totally taste better than chicken patties.  Also, many of the frozen "veggie" burgers aren't even making an attempt at tasting like meat.  They are veggie patties that taste like veggies, grains and a little cheese.  Frozen vegetarian foods like these are quick, easy and a good source of lean protein. 

5.  Falafel: Made mostly of garbanzo beans, falafel is delicious Mediterranean fare that can't be beat. 

6.  Tofu:  So versatile it can't be beat.  Add some protein to a veggie sandwich by using vegannaise instead of mayo.  Fry it in cubes and throw it in a stir-fry or curry dish.  Blend it up in a smoothie for breakfast.  Slice up some baked tofu and have it on crackers or pita.  Some people like it done like scrambled eggs.  I prefer eggs, but do what you like. 

7.  Edamame:  The soybean.  Buy them fresh or frozen, in pods or not.  A little zap in the microwave and a little sea salt and you have yourself a wonderful, protein rich snack.

8.  Nuts and seeds:  Like dairy, nuts are a good source of protein but also high in fat, so use sparingly.  Add to salads, rice dishes, baked potatoes or have a handful as a snack. 

9.  Hummus:  Let's hear it for beans!  Once again, the amazing garbanzo makes an appearance.  I like it with carrots, red bell pepper or English cucumbers.  Another great high-protein snack.

10.  Whole grains:  Whole-wheat cous cous, polenta, barley, oatmeal, whole-wheat pasta, quinoa, bulgur, brown rice-- good sources of proteins, throw in a rice cooker and forget about them.  Add them to soups, stuff them in bell peppers and bake them.  Use whole grains when making your own veggie patties or bean burgers.  There are many ways that whole grains can find their way into your diet without being a side dish.  Experiment with grain bowls-- a grain, a couple veggies, a sauce and/or cheese.  Nuts and/or herbs as a garnish on top.   For example, try polenta with mushrooms, olives and zucchini with marinara sauce and mozzarella cheese. 

As a new vegetarian you will really start to flex your creative muscles in the kitchen.  Be prepared to eat smaller, more frequent meals or have lots of snacks on hand.  Variety will not only provide you with the nutrition you need, it will keep you from getting bored with your diet and make your experience as a vegetarian much more enjoyable!