TOFU:
You just can’t say enough about this health food from Asia. Also called Soybean Curd, it’s basically tasteless, so any spice of flavoring you add blends with it nicely. A 2 ½ square has 86 calories and nine grams of protein. (Expert suggest an intake about 40 grams per day) Tofu contains Calcium and Iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available, the firmer Tofu are good for stir-frying or adding to soups and sauces, while the softer one are good for mashing, chopping and adding to salad.
BEANS:
Beans are one of the best sources of plant protein. Peas, Beans, and Chickpeas are collectively known as Legumes. Most common beans have 215 calories per cooked cup (Lima beans go up to 260). They have the most protein with the least fat of any food and they are high in potassium but low in sodium.
Plant protein is incomplete, which means that you need to add something to make it complete. Combine bean with a whole grain – rice, barley, wheat or corn to provide the amino acids necessary to form a complete protein. Then you get the same top – quality protein as in meat with just a fraction of the fat.
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