How To Get Protein And Iron On A Vegetarian Diet

Meat, chicken and fish can be great sources of the protein and iron needed for a healthy diet. So, if you decide to go vegetarian, it’s important to eat foods which substitute the essential nutrients that people usually derive from meat. With that in mind, let’s check out some of the protein-rich and iron-rich foods you need to include in a vegetarian diet. 

Legumes are an important source of both iron and protein for vegetarians. Examples of legumes include white beans and kidney beans, peas, chickpeas, and lentils. Not only are these legumes a great source of protein for vegetarians, but they are also low-fat and count as a portion of vegetables. With that in mind, they are ideal for people on a weight loss journey. 

This vegetarian Tomato & Lentil Soup recipe is packed full of legumes. 

Containing both iron and protein, eggs are another superfood for herbivores wanting a balanced diet and feature on our Best Breakfast Foods For Men list. A single 50g raw egg contains 6g of protein and 0.9mg of iron, and likewise contains omega-3 fatty acids. It also contains 5g of fat and 70 calories, although this may change depending on how you cook it. Poached eggs are considered the healthiest way to prepare this food, followed by boiled eggs. 

If you’re looking for a couple of vegetarian recipes containing eggs, may we recommend these two:

• Presto Scrambled Eggs
• Spanish Zucchini Tortilla
   

The humble nut is also a great source of iron and protein for those pursuing a plant-based diet. While technically a seed, almonds are particularly protein-rich, containing 6.3g of protein per 30g serving. Their skin also contains antioxidants. Walnuts are another good option, as they also contain omega-3 fatty acids, which are also found in certain fish. They contain 4.4g of protein in a 30g serving. Pistachios (6g per 30g serving) and Cashews (5g per 30g) are also decent options. 

One thing that vegetarians need to know is that the consumption of vitamin C is very important if they wish to absorb iron from non-meat sources. Research indicates that the absorption of iron found in plant foods is increased by two to three times if taken at the same time as vitamin C. That means you should aim to accompany your iron-rich vegetarian food with something containing vitamin C. Foods containing vitamin C include tomatoes, citrus fruits, broccoli, capsicum, cabbage and spinach.