Legumes are low in cost, high in nutritive value, and contribute iron and B vitamins to the diet. Although their protein quality is low, they can be combined with small amounts of animal food, such as milk, eggs or cheese, or with other plant foods, such as grains, to yield high-quality proteins. Dry beans are rich in protein, iron, calcium, phosphorus and potassium. Dry peas are good sources of protein, iron, potassium and thiamin. They are green or yellow and can be purchased split or whole.
Lentils are disc-shaped legumes similar in size to peas.
They are rich in protein, iron, potassium, calcium and phosphorus. Summary A vegetarian diet can meet daily nutrient needs. Vegetarians should be aware of which nutrients may be lacking in their diets. Vegans need a reliable source of vitamins B 12 and D. Riboflavin, calcium and iron may also deserve special attention, although intakes usually are adequate if the diet contains reasonable variety and adequate energy. Vegetarians should follow the prudent diet principles recommended in the Dietary Guidelines for Americans .