Top 5 Protein Rich Alternatives For Vegetarians

protein rich alternatives

If you are a vegetarian who is conscious about nutrition facts in the diet plan, and at the same time, doesn’t want to eat meat, chicken, and fish; the choices may seem like they are few. After all, protein is an important nutrient that is found in abundance in meat, chicken, and fish. However, everything has an alternative and that is why the whole world is yours to taste. In this article, we will outline some protein-rich alternatives, so you would worry less about your body’s protein intake from now on.


1. Beans

Beans are a great, healthy, and inexpensive source of protein, as they have 20–25% protein. Unlike meat, beans have no saturated fats, which readily makes them a great choice for any vegetarian conscious of nutrition facts. A diet that has protein in it can help manage cholesterol levels and reduce fat. 

Beans can be used in a variety of dishes, such as soups, stews, chili, and salads. They can also be mashed or pureed to make dips, spreads, and even veggie burgers. There are so many types of beans available, and their availability varies by region. Some popular beans are black beans, kidney beans, lentils, chickpeas, and navy beans.

2. Tofu


Tofu, also known as bean curd, is made from soybeans and is a great source of protein. It is also easily digestible. A 100-gram block of tofu has 8 grams of protein, which should make it part of your diet plan. Tofu is used in a number of dishes, such as stir-fries, soups, and salads, and can even be blended into smoothies. It can be grilled, fried, or baked and is a fine meat substitute in dishes.


3. Lentils

If you want to provide protein to a number of recipes, including soups, stews, chili, and fresh salads, then lentils should be your first choice. 18-gram protein per 100 grams in lentils makes up for great nutrition facts. Lentils are beneficial in reducing heart disease, diabetes and can lessen body weight.

Lentils can be mashed or pureed to create spreads, vegetable burgers, and dips. Brown, green, and red lentils are a few of the more well-liked varieties of lentils.


4. Green peas

Green peas are a nutritious and delicious vegetable that provides a variety of health benefits. For 100 grams of green peas, one can get 5 grams of protein. Green peas help reduce inflammation and prevent cell deterioration.

Green peas are used in multiple ways, such as steamed, boiled, sautéed, or as an ingredient in appetizing soups, hot stews, and spicy curries. You can munch dried green peas as a snack, as a side dish, or can use fresh green peas in salads. How green peas are prepared also affects their nutritional value. Unlike frying or canning, if you boil or steam green peas, the nutritional value tends to remain higher.

5. Soy Milk

Made from soybeans, soy milk is enriched with vitamins and proteins. For people who avoid dairy, it is a suitable substitute for dairy milk. It’s an adaptable food that you can consume on its own or include in several other baking and cooking dishes. A 100 ml glass of soy milk would contain 6% protein, a convincing nutrition fact for vegans and vegetarians. Soy milk is also well-liked as a substitute for cow’s milk, particularly among vegetarians, vegans, and those who are allergic to cow’s milk.

All in all, we understand the struggle you go through as a vegetarian to replace meat, chicken, and fish; therefore, we would like you to try these 5 protein-rich alternatives that are ESSENTIAL for growing your body and giving it the needed daily protein intake. The choices given are not only just protein-rich alternatives, but also tender choices for many diet recipes as well.

Now c’mon stand up, go to the kitchen and start cooking yourself a good protein-rich lentil soup that would definitely be the perfect choice in this cold weather.