Good sources of protein for vegetarians
• Grains: Wheat, oats, millet, rice and quinoa provide almost half of the world's protein. Choosing whole grains also provides the bonus of iron, zinc, B vitamins and fibre.
• Eggs and dairy: When following an ovo- or lacto-vegetarian diet, eggs and dairy products form a good source of complete protein. These also provide a source of vitamin B12.
• Nuts and seeds: Although often considered a high-fat snack-food, nuts and seeds provide not only a good source of protein but also unsaturated and essential fats. (When meat is eliminated from the diet, fat intake generally decreases.)
• Vegetables: While vegetables are not a complete source of protein, they do contain some of the amino acids needed to build protein.
• Legumes: Any plant that has seeds in pods, such as peas, lentils, chickpeas, beans and peanuts, is a legume. Soy beans are also legumes, so products made from soybeans fall into this category, including tofu, TVP and tempeh. Legumes are not only high in protein but also provide iron and fibre. Look to ethnic recipes for exciting new ways to add legumes to your diet.
What is TVP?
TVP, or textured vegetable protein, is a dried soy product available in granules or chunks that, when cooked, resemble the texture of ground meat. Available in the health food section of grocery stores, bulk food stores and health food stores, TVP is a very economical way to get protein into a vegetarian diet. Like tofu, TVP has a mild flavour and absorbs the tastes that cook with it.
