It is a common belief that vegetarians have a tough time getting their proteins from food, which is not precisely true. Non-vegetarian foods are considered the richest source of proteins. But it’s not a concern as there is also a lot of protein rich food for vegetarians which are easily available in Indian households.
Proteins are vital for our body to execute a variety of tasks that contains cellular maintenance, growth, and functioning of the human body, and formation of every new cell. A steady supply of this nutrient is required to evade any deficiencies or the breakdown of body cells. They make up almost 17 percent of the total body weight.
Though it is commonly said that high sources of protein comprise meat, poultry, fish, and egg, vegetarians can also effortlessly meet their health needs by eating different protein rich vegetarian Indian foods, which are high in this component.
Good protein sources in a vegetarian meal include
Tofu is an extensively enjoyed tasty and slightly soft food made from soybeans. It is a great example of how simple foods like soybeans are natural, reasonably priced, and very nourishing.
- Tofu is a versatile variety of soybeans and is made by curdling soy milk so that its proteins become thickened and then compressed into a sliceable cake.
- One and a half-cup serving of raw firm tofu have about 10.1 grams of protein.
- Nutritionists advise daily intake of 56 grams of proteins for men and 46 grams for women.
Chickpeas is another outstanding and Protein Rich Food for Vegetarians. It is also called garbanzo beans, an ancient pulse or legume that originated from Turkey in 7.000 B.C.
- Chickpeas are a nutrient-loaded food with tons of proteins, fiber, and other nutrients, and little calories.
- Boiled chickpeas taste extremely good when included in salads, pasta, or pureed into hummus. This could be the best way of consuming several key nutrients through the diet.
- Chickpeas are extensively used in Indian and Mediterranean cooking. Chickpeas could be used in a variety of Indian soups, stews, curries, and dips.
- Adding 100 grams of chickpeas into salad would provide nearly 19 grams of protein to a diet. This is undoubtedly one of the best sources of protein for vegetarians.
Soybeans are frequently appreciated for their high protein content. Soy protein includes all of the necessary amino acids and is very nutritious for all those who rely on meatless diets.
- It contains more protein than other types of beans. About 35% of the calories in soybeans come from protein, whereas other types of beans offer only 30% of it.
- In terms of quality, soy protein is in equivalence with meat and dairy protein.
4. Nuts like Cashew nuts, Peanuts, Almonds, Pistachios
It is advisable to soak nuts in a little water which will help keep them more nutritious and also bring out their naturally sweet flavor. These are very delicious to eat and make a great snack as they provide protein, fiber, and fat – the best combo that gives a wonderful filling power and energy.
- Dry roasted cashews are extremely rich in proteins with the lowest fat contents of all nuts.
- 100 grams of dry roasted cashew nuts hold 15 grams of Protein while 100 grams of Almonds include 21 grams of protein.
- Also, 100 grams of Walnuts contain 15 grams of protein
5. Lentils and Pulses
Another protein rich food for vegetarians includes lentils.
- The Harvard School of Public Health says that one cup of cooked lentils gives about 18g of protein and 15g of fiber, and it has no saturated fat or sodium.
- India is no stranger to lentils, considering the wealth of dals consumed here. Coming a close second is pulses, which comprise beans, chickpeas, etc. Each bean has its health-boosting constituents. For instance, rajma is loaded with phosphorus, essential to form strong bones.
A wide variety of millet is available in India and is a great source of vegetarian protein. The ancient grain has seen a renaissance and a newfound admiration for its health benefits.
- It can be used in plenty of more dishes than just as a rice substitute.
- Millets could be used in salads, idli /dosa batter, or to make dishes like poha/upma/sabudana khichdi, all of which turn out wonderfully when cooked with millets.
With thirteen vital nutrients in each glass, milk is an appetizing, simple, and wholesome way to give the body a natural source of high-quality protein plus other nutrients it needs.
- But milk is more than a good source of protein, as it also tenders twelve other essential nutrients, including calcium and vitamin D.
- Milk is also an absolute protein, which means that every glass contains a full mix of the indispensable amino acids our bodies need.
- Plus, a recent study advocates that a diet rich in milk protein is connected with better bone strength (higher bone mineral density) compared to some other protein sources, like red meat.
- Milk is simple, nutritious, and affordable, affordable in many forms, from fat-free to whole to organic.
- Milk is also an excellent post-workout beverage. Low-fat chocolate milk has an accurate protein-to-carb ratio, to help the body recover after a tough workout.
It is hoped that this article would have been an eye-opener for all wonderful and healthy vegetarian eaters. It is recommended to make use of these key ingredients as most of these protein rich foods for vegetarians are readily available in most Indian homes. Considering integrating these protein-rich staples in everyday meals instead of using the other protein supplement powders could be beneficial for a healthy body.
A little preparation on making a well-balanced and protein-rich vegetarian meal will unsurprisingly keep one going strong and will automatically keep the body fit.