Ways To Add Protein As A Vegetarian

Lie Back With Legumes

When it comes to vegetables, perhaps the best source of protein comes from legumes (a class of vegetables). Legumes include beans, peas, as well as lentils, and happen to be not only quite cheap and incredibly versatile, but also high in protein. The protein content does vary based on each different legume. For simplicity, let's examine three popular legumes: black turtle beans, lentils, and chickpeas. Black turtle beans, also termed black beans, contain approximately 7.62 grams of protein per eighty-six grams. Lentils contain roughly nine grams of protein per hundred grams, and cooked chickpeas contain a whopping fifteen grams of protein per cup. Since legumes tend to contain less fat and cholesterol than many types of meat, many claim they are healthier sources of protein.

Legumes make for the perfect addition to soup and chilis. Black beans are similarand are also great in burritos, chickpeas are the main component of hummus and make a great topping in salads, and lentils are great in pasta sauces as well as in dips with some added spices. While legumes alone may not be complete proteins, combining them with a few simple ingredients can make them that way, such as chickpeas in most hummus recipes.

Going For Greek Yogurt

Yogurt has more protein than other dairy products, specifically milk, but when it comes to choosing the best yogurt to boost protein intake, the answer is Greek. Greek yogurt is similar to regular yogurt, except for the added straining step, which filters out excess water, lactose, sugar, and other minerals. Thus, what is left is a thicker, creamier yogurt with less sugar and carbs. Furthermore, most Greek yogurt brands have more protein than regular yogurt. Although the exact protein content can vary slightly between brands, one hundred grams of Greek yogurt, on average will contain approximately ten grams of protein.

You can consume Greek yogurt on its own, of course, or mix it in a smoothie or with granola and fruit. Some individuals even find plain Greek yogurt is an excellent substitute for ingredients, such as sour cream in specific baking recipes. Whatever the choice may be, going for Greek yogurt is a superb and simple way to add protein without consuming meat.