I’ve been a vegetarian for over seven years now, and one of the most common questions I’m asked is how I get enough protein in my diet. Despite popular belief, I don’t chow down on tofu at every meal. In fact, I rarely eat it because I don’t like its squishy texture.
Instead of using tofu and processed meat substitutes, I rely on more natural ways to add protein to my dishes. Whether or not you’re a vegetarian, these protein sources and tips for incorporating them into your cooking will make it easy to add some healthy variety to your favorite meals.
What to Try: Quinoa
Quinoa (pronounced KEEN-wa) is a tiny, round grain that boasts an impressive nutritional profile. It contains all the essential amino acids, making a complete protein source, as well as other good-for-you vitamins and minerals. You can find it in the grain aisle of most grocery stores near the rice.
How to Use It
Quinoa is easy to add into your diet because you can use it similar to quick-cooking rice. The next time you’re making your favorite rice dish, substitute half the quick-cooking rice for quinoa and you’ll instantly be adding extra protein and nutrients. In need of a quick side dish? Cook quinoa in vegetable broth and toss in tomatoes, frozen peas, canned corn or whatever other vegetables you have on hand.
What to Try: Nuts
Most people think of nuts as an occasional snack food, but I think they’re underutilized in cooking. They can add a big boost of texture and protein to a wide variety of dishes without adding extra prep time. You can find a variety of nuts in the baking aisle or bulk bins of most grocery stores.
How to Use It
I prefer using roasted salted or unsalted nuts; flavored varieties like smoked or honey roasted might not mesh well with your recipes. Try adding chopped cashews or pistachios to risotto or other rice dishes, walnuts to a creamy pasta dish, peanuts to stir fry or slivered almonds to fruit salad. You can also grind up walnuts, roasted red peppers, curry powder and olive oil to create a hearty spread for wraps or crackers.
What to Try: Beans and Lentils
Using beans or lentils is an easy, inexpensive way to add protein and fiber to almost any dish. You can find beans precooked in cans or dried in prepackaged bags or in the bulk bins in any grocery store. Lentils can be found dried in prepackaged bags or in the bulk bins at your local grocery store.
How to Use It
I prefer using canned beans for their convenience, but if you have some extra time and want to save even more money, you can buy dried beans-just be aware they will take significantly more cooking time. Generally you should drain and rinse canned beans before adding them to any recipes.
Try cannellini beans or chick peas in pasta dishes like spaghetti marinara or pesto pasta. Replace ground beef in your favorite chili recipe with a variety of beans and lentils, or use lentils in place of chicken in soup. You can also add lentils to any rice dish during the cooking process; if you’re using quick-cooking rice, start by partially cooking the lentils first. To make a lettuce salad more filling, top it with cooked beans.