Soy-Free Sources of Vegetarian Protein

from Vegetarians in Paradise

When most people think of the vegetarian and vegan diets they think of tofu and soy milk. Therefore, those that don't like the taste of soy probably think they dislike all plant-based meals. However, many vegetarian and vegans choose not to eat soy and have a very diverse diet. Though soy is a great source of protein and found in most meat alternatives, there are many tasty vegetarian soy-free options.

Protein can be found in all types of plants, and some contain more protein than others. 

• Legumes/beans (including soy) contain more protein than any other vegetarian source. Soy-free legumes include black, pinto, kidney, chickpeas, lentils, and split peas.
• Whole grains vary in their protein content, quinoa containing the most. Rice, barely, millet, and corn are also good choices.
• Nuts are very high in protein - one ounce of almonds has the same amount as one ounce of steak (6 grams)! Grab a handful of your favorite nut (walnuts, cashews, pecans, hazelnuts, brazil nuts, etc.) and enjoy the protein boost. They can also be used to make soy-free vegan dairy alternatives to milk and cheese.
• Seeds are often overlooked as grocery item, but they too are a great source of protein. For example: flax, pumpkin, and hemp seeds are protein rich.
• Green vegetables are rarely acknowledged as protein sources (unless one has studied nutrition), but many are protein dense, such as  broccoli, spinach, kale, green beans, asparagus, and watercress.

Whitney Lauritsen is a filmmaker, environmentalist, and vegan who promotes healthy living on her site www.ecovegangal.com. She shares tips on how to be kind to your body and the earth via video, photography, and writing. You can find her talking about being healthy and green on Twitter and Facebook