Animal products are considered complete proteins as they contain enough essential amino acids that our body needs. On the other hand, many plant sources are too low in or missing one or more amino acids.
However, there are many ways to get enough protein on a vegetarian diet. Since plant foods contain varying amounts of amino acids, you can consume enough of each essential amino acid during the day by eating a variety of healthy foods and combining complementary plant proteins.
Here are more of the best protein sources for vegetarians.
Quinoa
An ancient grain (also labeled a pseudo-grain) with a nutty flavor that looks similar to couscous. Quinoa is unique among plant proteins as it contains all the essential amino acids we need, making it a complete protein. It is rich in fiber, as well as magnesium, phosphorus, manganese, zinc, iron, thiamine, and folate. The bonus is that quinoa is gluten-free.
Green Peas
They are often thought of as a carb rather than a protein source. You can serve green peas as a side dish, or add them to soups and salads.
Peanut Butter
Peanut butter, and peanuts, are full of fiber, protein, and fat, a winning combination that helps keep you full. Try two tablespoons of peanut butter on toast, blended into smoothies, or make a peanut sauce for savory dishes. When choosing a peanut butter brand, aim for a product with minimal ingredients, ideally only peanuts. Choose organic.
Almonds
Like peanuts, almonds make you feel full for longer and are a great vegetarian option with their combination of fiber, protein, and fat. Snack on them, sprinkle them on salads for a protein boost or use almond butter instead of peanut butter.
To ensure you’re getting enough protein with a vegetarian diet, try incorporating various plant-based protein sources. A nutritionist can help you make tweaks to your diet to make sure you’re properly fueling your body with everything you need.
[RECIPE] ARUGULA, PORTOBELLO & FETA FRITTATA
This savory stovetop frittata is easy to make and really versatile. The most difficult part is deciding whether you should enjoy it for breakfast, brunch, lunch, or dinner.
Frittatas are often prepared in well-seasoned cast-iron skillets or other non-stick ovenproof pans or cookware. However, a standard 10” non-stick skillet will also work, provided you don’t try to pop it in the oven!
Prep time: 15 minutes
Cook time: 20-25 minutes
Serves: 4
Ingredients (use organic when possible):
- 6 whole eggs
- 1/4 c. half & half
- 3 T. water
- Sea salt and freshly ground black pepper, to taste
- 1 T. extra virgin olive oil
- 6 baby Portobellos, washed, gills removed, stems chopped, and caps cut into thin slices
- 2 handfuls arugula, washed and dried
- 6 cherry tomatoes, washed and cut in half
- 2 oz. Feta cheese, cut into equal size chunks
Directions:
- In a medium bowl, whisk together 6 eggs, half & half, water, sea salt, and freshly ground black pepper until blended. Set aside.
- Add olive oil to a 10” non-stick skillet and heat over medium heat. Add Portobello mushroom slices and chopped stems and cook approximately 5-6 minutes, stirring occasionally. When the mushrooms are browned, remove 3 uniformly sized mushroom slices from the pan and set them aside.
- Add arugula to pan and stir constantly until wilted, approximately 1-2 minutes.
- With a spoon, spread ingredients into a uniform layer across the bottom of the pan, ensuring an even distribution of mushrooms and arugula throughout. Pour egg mixture on top and let cook for 1-2 minutes, or until the egg begins to set on the bottom.
- Reduce heat to just above the “low” setting and cover. Cook 8-9 minutes, then remove the cover and arrange the 3 Portobello strips, cherry tomato halves, and Feta chunks in a decorative pattern, if desired. If not, simply scatter those ingredients across the top of the frittata before covering them again.
- Cook for another 5-6 minutes, or until the egg is cooked through and the Feta has just begun to melt. Remove from heat and carefully transfer to a serving platter and cut into wedges.
- Serve warm or enjoy at room temperature.
To Your Health,
Patti
