Alternate Protein Sources for Vegetarians

Are you vegetarian, vegan, ovo, lacto, ovo-lacto, or flexitarian? If so, you know that it’s a constant struggle to find the protein sources you need to maintain a healthy and balanced diet. And if you’re feeling weak, fatigued, or have found that you’re prone to illness, it could be caused by a protein deficiency.

Here are some delicious foods nutritionists, dietitians, and chefs are cooking up to remedy this problem:

• Tempeh – A fermented soy bean product made from cracked cooked beans, which gives it a meaty texture, tempeh is all kinds of good for you: a whopping 19 grams of protein per serving, iron, fiber, calcium, B12, potassium, and isoflavones.
• Tofu – While tofu earns a bad rap for being bland, that probably just means the taster hasn’t experienced the right tofu. As the chameleon of the soy family, tofu soaks up surrounding flavors and can come in any texture from soft to silken to extra firm.
• Textured Vegetable Protein (“Meat”) – For example, ‘chicken’ made entirely of soy product, perfect for former carnivores who miss the flavoring and texture of meat.
• Legumes – Beans, peas, and lentils have never been more hip at upscale restaurants.
• Nuts & seeds – When consumed in moderation, they can snazzy up a salad or curb your hunger until the next meal.
• Miso – A concentrated soybean paste product, miso drastically vary in color, taste, and type. Miso is often accompanied by different types of grains, and miso soup is a favorite.