First things first: Vegetarians will not die of protein deprivation.
I was caught off-guard and suddenly everything I knew about protein sources in a vegetarian diet was gone, missing! Yikes! Why was he asking me this question, I wondered? Does he really care, or is he just challenging me to see how 'dedicated' I am to not eating dead cows? Based on my lack of response, you would have thought that I just became a vegetarian yesterday. I've been asked this question so many times since I've stopped eating meat but it still surprises me every time. So I gave him all that I could think of at that moment: beans, eggs, cheese and spinach. Oh, and tofu!
I was so disappointed in myself....and I decided that I would be more prepared for the next time the carnivores come a'questioning. So, I've done some research & compiled a list. Here's to healthy eating!
| LEGUMES: COOKED | Grams per serving | |
| LENTILS | 1 CUP | 17.13 |
| CHICK PEAS | 1 CUP | 15.65 |
| BLACK EYED PEAS | 1 CUP | 12.98 |
| BLACK BEANS | 1 CUP | 15.2 |
| KIDNEY BEANS | 1 CUP | 14.83 |
| LIMA BEANS | 1 CUP | 10 |
| MISO | 1 TBSP. | 2 |
| PIGEON PEAS | 1 CUP | 9.12 |
| PINTO BEANS | 1 CUP | 15 |
| SOYBEANS | 1 CUP | 29.77 |
| SOYMILK | 1 CUP | 6.62 |
| TEMPEH | 3 OZ | 15 |
| TOFU, EXTRA FIRM | 1/2 CUP | 20 |
| SEEDS/NUTS, RAW | ||
| PUMPKIN SEEDS | 1 TBSP. | 2 |
| SESAME SEEDS | 1 TBSP. | 1.6 |
| SUNFLOWER SEED | 1 TBSP. | 1.8 |
| ALMONDS | 1/2 OZ. | 3 |
| CASHEWS | 1 OZ. | 2.5 |
| PEANUT BUTTER | 1 TBSP. | 4 |
| PEANUTS | 1 OZ. | 7 |
| GRAINS, COOKED | ||
| BARLEY (HULLED) | 1 CUP | 3.64 |
| BARLEY (PEARLED) | 1 CUP | 3.55 |
| BROWN RICE | 1 CUP | 5.03 |
| CORNMEAL WHOLE | 1 CUP | 4.42 |
| COUSCOUS | 1 CUP | 5.95 |
| FARINA (CREAM OF WHEAT) | 1 CUP | 3.11 |
| SOBA NOODLES | 1 CUP | 5.77 |
| OATS | 1 CUP | 4.98 |
| QUICK RICE | 1 CUP | 4.6 |
| QUINOA | 1 CUP | 11 |
| PASTA (WHEAT, ENRICHED) | 1 CUP | 8.12 |
| SEITAN | 3 OZ. | 22 |
| WHEAT BRAN (DRY) | 1 CUP | 9.02 |
| WHEAT GERM (DRY) | 1 CUP | 26.62 |
| WHEAT ROLLED | 1 CUP | 3.7 |
| WHEAT SPROUTED | 1 CUP | 8.09 |
| WHITE FLOUR (WHEAT) | 1 CUP | 12.91 |
| WHITE RICE | 1 CUP | 4.2 |
| WHOLE WHEAT BREAD | 1 SLICE | 4 |
| WHOLE WHEAT FLOUR (DRY) | 1 CUP | 16.44 |
| WILD RICE | 1 CUP | 6.54 |
| VEGETABLES, COOKED | ||
| ASPARAGUS | 1/2 CUP | 2.16 |
| BEET GREENS | 1/2 CUP | 3.7 |
| BROCCOLI | 1/2 CUP | 3.2 |
| CORN ON THE COB | 1 EAR | 1.5 |
| EDAMAME | 1/2 CUP | 6 |
| GREEN PEAS | 1/2 CUP | 3.91 |
| KALE | 1/2 CUP | 1.25 |
| PORTOBELLO MUSHROOM | 1/2 CUP | 2.53 |
| POTATO W/SKIN (BAKED) | 1 MED. | 4.32 |
| SPINACH | 1/2 CUP | 2.62 |
| SUGAR SNAP PEAS | 1/2 CUP | 2.61 |
