What are some non-soy vegetarian protein sources?

In addition to beans, here are some more non-soy plant sources of protein:
  • Wheat gluten: the tough substance remaining when the flour of wheat or other grain is washed to remove the starch. It really tastes like meat. (Wheat gluten is a hazard for people with celiac disease.)
  • Quorn: a textured product made from fungus (like mushrooms) and is delicious. Found in the freezer section of big city grocery stores, microwave or thaw, then add to veggie broth for a quick sauté or add to a sandwich.
  • Egg replacers: egg whites (an animal protein) with the fat/cholesterol-containing yolks removed, food coloring added. They are the perfect protein as they contain all 8 essential amino acids.
Vandana  R. Sheth
Nutrition & Dietetics
Beans, Lentils, nuts, seeds, wholegrains such as quinoa are all good non-soy vegetarian protein sources.
Toby Smithson
Nutrition & Dietetics

Plant based protein sources other than soy include beans, lentils, peas, nuts, seeds, nut butters, and whole grains such as quinoa. One quarter cup of refried beans, cooked dry peas or beans; ½ ounce of nuts or seeds, 1 Tablespoon of nut butters; or 2 Tablespoons hummus are each equal to one ounce of meat. Beans can be used to prepare a vegetarian chili, bean soup, bean tacos or burritos, or bean burgers.

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