What Are The Protein Options For Vegetarian Cooking?

The most unfamiliar piece of vegetarian meals for non vegetarians is the protein. While non vegetarians subsist on meat as the major source of protein in their diets, vegetarians must be more creative. A non vegetarian may occasionally substitute a cheese dish for a meat one, such as macaroni and cheese. This does not offer a vegetarian enough variety or nutrition in their meals day in and day out. While cheese is a valuable and important source of protein for vegetarians it is not the only one. While meat is not included in the options, those protein options are not limited to a few select options. Protein comes in many varieties that are versatile enough that a vegetarian can eat from a continuously changing menu.

Cheese
Cheese is perhaps the most accessible and widely known form of vegetarian protein. While it is an animal product, cheese is made without any actual animal parts. It is a high protein food that works well as snacks as well as meals. The varieties of cheese available are ever growing. The most popular cheese types are cheddar, mozzarella, Colby and jack cheeses. Cream cheese is the most popular soft cheese and parmesan is the most popular hard cheese. A vegetarian diet can be greatly expanded by adding some higher end cheeses. Goat cheese is a soft product that can be spread or crumbled. It comes plain as well as in herbed or peppered forms. Feta cheese is a crumbly moist cheese that is great for salads. Both of these cheeses add fantastic flavor to many dishes. They are also stronger in flavor than the cheeses mentioned before. For that reason, they can be used more sparingly, thus saving on fat content.

Beans
Beans are one of the most versatile plant proteins available to vegetarians. Garbanzo beans are great in salads as well as pureed for hummus. Kidney beans work well in minestrone soup as well as in meatless chili. Pinto beans and black beans lend themselves well to Hispanic dishes such as green chili and burritos. Use a mix of beans for soup or bean salad. Soy beans are perhaps the most useful beans of all. They are usable in many forms. Tofu, veggie burgers and tempeh are all made from soy beans.

Eggs
Eggs are wonderful sources of protein. They are also animal products, but are still an option for vegetarian eaters. They can be cooked in a huge variety of ways. Soufflé, quiche and crepes are all largely made from eggs. Hard boiled eggs store well and travel well for snacks and lunches on the go. Scrambled eggs are a great option for breakfast and to be included in burritos.

Fish
Most vegetarians are not opposed to eating fish. Fish are high in protein and low in fat. They do contain fatty acids that are good for the cardiovascular system. Fish and shellfish are great to use when dressing up a meal a little bit. Tuna fish from a can is ultra convenient and versatile. Tuna salads, tuna sandwiches and tuna casseroles are all popular options.

Vegetarians still need the same amount of protein as non vegetarians. They need to get it from sources other than meat, and luckily there are plenty of sources available. There are even more vegetarian protein options than are listed here.