Protein for vegetarians

A vegetarian diet is a healthy choice. But you need to pay close attention to nutritional requirements and follow a balanced eating plan. Protein is the key nutrient in non vegetarian food. And vegetarians need to ask themselves if they are getting enough of it. The good news is that plant sources provide adequate protein for a vegetarian diet. Here are a few tips to ensure that you are getting enough protein in your diet.

Prepare main dishes or sides using beans and legumes. Beans and legumes offer a flavorful, inexpensive and protein-rich alternative to meat. One-quarter cup of beans or legumes contains the same amount of protein as 30 gm of meat. Luckily beans and lentils feature heavily in Indian cuisines.

Substitute soy for your favorite meat-based dishes. Soy contains as much complete protein as meat. Soy products like textured vegetable protein give the feel and flavor of meat to sauces, casseroles and stews. Tofu works well in soups and stir-fries. Soy milks and beverages give vegetarians -- particularly vegans -- another protein-rich alternative.

Eat plenty of whole grains. Whole grains also offer a source of protein, although you should take care not to rely on them exclusively to meet your protein needs. Whole-grain breads and pastas, or brown rice, can form the basis for a grilled vegetable sandwich or a vegetable stir-fry.

Add moderate amounts of egg and dairy, if your type of vegetarianism permits. Although these foods provide protein, they are often high in fat and cholesterol. Whenever possible, choose low-fat options.

Snack on nuts and seeds with foods like trail mix, sunflower seeds and shelled nuts. Nuts, seeds and nut butters provide protein in a form that makes a quick snack for on-the-go vegetarians. Don't discount nuts and seeds as an added dose of protein in your main meals, though. Nuts and seeds make tasty additions to salads and Asian noodle dishes, for example.