Your Guide to Vegetarian Eating

14 Best Vegan and Vegetarian Protein Sources

pea-walnut-hummus
Credit: Jim Bathie

Green peas

Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.) If you don't like peas as a side dish, try blending them into a pesto, says Elle Penner, RD, nutritionist for MyFitnessPal and blogger at Nutritionella.com. "I blend frozen peas, toasted pine nuts, fresh mint, olive oil, and Parmesan cheese and serve over linguine," she says. "It's one of my all-time favorite meat-free meals!"

Try this recipe: Fresh Pea Hummus

Next: Quinoa