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The trickiest of all the nutrients that our body needs is protein. Having a protein-rich diet can be nerve-racking, especially for vegetarians, or they say. But not anymore. Here is a simplified, fuss-free list to your rescue- The top 10 protein foods for vegetarians in India.
Why do we need high-protein foods?
Essentially, protein is nothing but a combination of nine amino acids, each responsible for different functions. Protein offers numerous health benefits, including increasing muscle mass and aiding in muscle repair. A protein-rich diet boosts metabolism, promotes fat loss, and is highly satiating, which helps reduce cravings. Adequate protein intake lowers the risk of arthritis and contributes to healthy, lustrous hair and skin. Additionally, it aids in repairing ligament tears and enhances bone health.
Veg protein sources or plant-based protein sources become an important factor for vegetarians to consider because proteins found in plant-based sources are said to be incomplete proteins. This means that a single protein-enriched veg food is unlikely to contain all nine amino acids in it. However, different vegetarian foods contain different amino acids, which when combined, give you a complete protein. Hence, traditionally prepared and consumed combinations of Indian veg foods rich in protein should be included in the diets of vegetarians, as the wisdom in these pairings ensures complete proteins are made available to the body.
Top 10 vegetarian protein foods you can include in your diet
1. Black urad dal
Just one cup of black urad dal gives 15 grams of protein. It is one of the veg protein sources that can be digested easily by both adults and kids, making it one of the best protein foods for vegetarians. Dal Makhani, one of the best Indian veg foods rich in protein can be made with black urad dal. To make healthy dal makhni which is high in protein, regulate the amount of butter or oil you use.
2. Green moong dal
With similar protein content as black urad dal, the green moong dal is also useful in cooking protein-enriched veg food like moong dal cheela- a pancake made from moong dal flour or pesarettu dosa. Pair this with a sambar made with toor dal for a complete protein-enriched meal.
3. Chickpeas or roasted chana
Roasted chana (Bengal gram) is one of the best veg protein sources. Just 100 grams of bhuna chana has 22 grams of protein. Once roasted, it is easy for our body to absorb the protein from it. Just make sure that you consume bhuna chana with its skin. Chana chaat made using roasted chickpeas is an Indian veg food rich in protein that comes together quickly and is loved by all.
4. Paneer
Made from milk, paneer contains a significant amount of high-quality protein, making it one of the best protein foods for vegetarians. Along with protein, paneer also provides essential nutrients such as calcium, which is important for bone health. Pair paneer with leafy vegetables like palak methi or chickpea flour to make high-protein foods for vegetarians. If you’re low on time, just saute some paneer and add it to your dal-rice or roti-sabzi meal to fix your protein intake.
5. Green peas
It is one of the rarest sources of vegetables which is a complete protein as it contains 9 amino acids. One Cup of peas contains 10 grams of protein. Pea protein is highly lauded because it is as good as whey protein which also contains 9 grams of fibre and helps reduce blood sugar.
6. Peanuts
Compared with almonds, cashews and walnuts, just a handful of peanuts contains 7 grams of protein. One can have roasted peanuts as a snack or add peanuts to any of the breakfast options like poha or other Indian traditional rice options. Peanut butter is also a protein-enriched veg food which can be used as a spread on roti or toast. To get the most out of your peanut butter meals, make peanut butter at home and enjoy high-protein vegetarian foods by adding this.
7. Quinoa
Considered a complete protein and a super grain, quinoa can be eaten as a protein-rich substitute for rice. One cup of quinoa contains around 8 grams of protein. Make it sweet like a porridge or savoury like upma and enjoy this versatile food which is one of the top veg protein sources.
8. Green leafy vegetables
Yes, green leafy vegetables are a task to eat. But veggies like spinach, broccoli and many others are packed with minerals and antioxidants and a good amount of protein content too. When paired with dals, paneer or soya, green leafy vegetables pack a high-protein vegetarian meal that is also rich in iron.
9. Protein powders
Protein powders are the go-to option for people who are busy with their 9 to 5 jobs, or moms busy with their family and kids. Protein powder with milk or water becomes a complete protein-enriched veg food which is easy to consume when you’re on the go. Incorporating protein powders into your diet can also help with muscle building, recovery after workouts, and overall wellness.
10. Sattu
A grainy flour made from roasted gram and sometimes other grains and pulses, sattu is among the best veg protein sources. It is a traditional Indian veg food rich in protein, especially popular in the states of Bihar, Jharkhand, Uttar Pradesh, and West Bengal. Parathas made with sattu are a delicious protein-enriched meal, and so is a sattu cooler made by mixing sattu with water.
With these amazing plant-based protein options, it is now time for you to plan your meals in a balanced manner, ensuring you get your required share of proteins. Being a vegetarian is no longer an excuse to miss out on a protein-rich diet!