Legume family foods
They are good sources of vegetarian protein with no exception: One cup contains 8 grams—about the same as one cup of milk. If you do not like peas like a side dish, try blending them along with Parmesan cheese, fresh mint, olive oil, toasted pine nuts and serve over linguine. Sure it will become one of your all-time favorite meals without meat.
Most grains contain a very little amount of protein, but quinoa—it is a seed—is unique because it contains more than 7 grams per cup, including all those essential amino acids that the body needs for repair and growth, but cannot produce on its own. Because of that, quinoa often is called as a perfect protein. You can add quinoa to vegetarian chili or soup during winter, or serve with fruit and brown sugar as a hot cereal on breakfast, or toss with a vinaigrette and vegetables to make a fresh summer salad.