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Protein Paradise For Vegetarians: 12 Non-Meat Sources Of Protein
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7. Peas
Green peas, often simply referred to as peas, are one of the best sources of vegetable protein. They are high in fiber, low in calories, and are loaded with potassium, magnesium, iron, zinc, vitamin C, A, B, and K. Just one cup of cooked peas has as many as 10 grams of protein. Buy them fresh or frozen, but avoid canned peas as they can be contaminated with BPA. Peas lower your risk of developing arthritis, diabetes, and heart disease.
8. Kidney Beans
Although many beans are a good source of protein, kidney beans are king! One cup of kidney beans has 15 grams of protein! They are almost a complete source of protein as well. They do contain all nine amino acids, but they fall just short of having enough of the proteinogenic amino acid methionine, so they technically cannot be considered complete. Kidney beans are also a terrific source of fiber, vitamin K and B6, iron, potassium, zinc, and magnesium. Kidney beans are also low in fat and cholesterol. These beans should be soaked in water for several hours before cooking.
9. Soy Milk
This is a popular milk alternative for those who are lactose intolerant, as well as for vegans. It is made by soaking dried soybeans in water, then grinding them with more water to make “milk.” Soy milk is simply overflowing with protein and vitamins. Just one tiny eight ounce cup of soy milk has eight grams of protein. You can find soy milk almost everywhere.
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