I talked with a my nutritionist a few weeks back about protein, and she says that any whole grain + any legume makes a whole protein even if they aren't eaten at the same time. If you eat rice for lunch and beans for dinner, it still counts. I'm a little un-creative and I just use tofu all over to up my protein if need be.
I use a lot of TVP, sometimes called TSP, which is a soybean byproduct. It is usually available in granules, although 'chunky' can be found. If you reconstitute the granules with hot water and flavorings, you can make a 'vegetarian ground beef-like' product that can be used in all the many ways non-veg people use hamburger. I use a blend of flavorings in the soak water, depending on what the final dish will be- such things as soy sauce, smoke flavoring, chili pepper sauce, veg "Worcestershire" sauce, dried herbs, etc etc.
As others have said, there are many rich sources of proteins. I have found things to do with tofu that my non-vegetarian SO actually likes, and tempeh is acceptable occasionally. Although I like seitan, it was not a hit with the SO, putting it mildly.
There is one other 'manufactured' concentrated protein source I'm aware of- Quorn. It's allegedly popular in Europe, but my American taste buds must differ. My experience with it was that the box it came in was more tasty and tender. After a few bites, it was trashed. But, you might try it- apparently for some people it's good.
Proteins are a problem sometimes. If you eat eggs and dairy they provide protein, but if not you have to rely on combinations of certain foods to make complete proteins. Here's an article I copied off the web - hope it helps!
Question: Could you list alternative combinations of protein for vegetarians? Answer: Here are some combinations of plant proteins that will provide you with all of the amino acids you need: Grains plus legumes. Try black beans and rice. Nuts and seeds plus legumes. Lentil soup with a serving of almonds on the side. Corn plus legumes. Try pinto beans in a corn tortilla. There are lots of possible combinations. Try whole grain pasta tossed with peas, almonds, and your favorite sauce. Whole wheat toast with peanut butter will give you a complete protein. Bean soup with whole grain crackers. Corn tortillas with refried beans and rice. Proteins provide you with the building blocks that you need to make to make and maintain your muscles, organs, and immune systems. Protein can also be used for energy when you don't have enough carbohydrates in your diet. Protein is made up of chains of individual amino acids. When you eat proteins, your body breaks them up into the individual amino acids (the building blocks). Your body can make some amino acids, but there are some, called essential amino acids, that have to come from directly from your diet. Animal protein sources provide all of the essential amino acids so they are called complete proteins. People who eat meat, fish, dairy products, or eggs get all of the essential amino acids each time they eat any of these protein sources. Vegetarians and vegans rely on plant proteins to get their amino acids. Soy contains all of the essential amino acids, but other plant protein sources are incomplete proteins, meaning that they don't provide all of the essential amino acids. Vegans and vegetarians who eat a variety of plant proteins throughout the course of the day should get all of their amino acid needs met.
I've only been vegetarian for a year and a half and since joining spark people have noticed that I never get enough protein. And to make matters harder my boy friend, who I often cook for is a very picky eater.
I was wondering if anyone knows some high protein and very tasty vegetarian meals.
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