10 protein sources for vegetarians to include in the daily diet
We all are aware that proteins are one of the stepping stones towards a good health. They promote satiety, muscle gain and also weight loss. Nearly 17% of our body’s weight is made up of proteins. Also, protein is the major constituent of nails, hair, muscles and internal organs. People, who want to lose weight or gain muscles, try to consume a high amount of proteins. But the problem arises for vegetarians as they think there are fewer protein sources available for them. Well, there is a plethora of protein-rich vegetarian sources which are easily available and provide many benefits.
Lentils are not only a good source of protein but are also packed with hunger quelling fibers. They provide approximately 50% of daily fiber needed by the body if consumed regularly. Lentils are an excellent source of folate and iron and can be used in a variety of dishes. Healthy soups and salads are made using lentils.
Apart from building muscles, lentils are beneficial for the nervous system and your heart’s health. Foods rich in Vitamin C, when paired with lentils, contribute to better absorption of protein and iron in the body. Due to the presence of antioxidants, lentils reduce the risk of infections and also some types of cancer.
Protein: 18 grams in 1 cup cooked lentils.
Try this: Try to make leafy vegetables by adding lentils to them. The taste is surely going to be enriched by their presence.
Peas are an excellent source of carbohydrates, fibres, potassium, folate, iron, phosphorus, and several other complex compounds apart from proteins. It is believed that a diet of peas can decrease cholesterol levels, control sugar in the blood and also lower the blood pressure. It can even reduce the belly fat and keep your immune system active.
Protein: 100 grams of peas contain nearly 8 grams of proteins.
Try this: Make a fine paste of onions, ginger, garlic, and tomatoes and saute it over the pan. Boil peas and add the paste to it. Serve it warm and relish the taste of this quick dish.
Read on Peas and Corn Soup Recipe
Almonds are a rich source of proteins, healthy fats, Vitamin E, fibre and magnesium. They also help in reducing the blood pressure and lowering the cholesterol. Almonds are also helpful in keeping a person satiated, therefore, promoting weight loss. As almonds are rich in Vitamin E, they are good for eyes and hair too.
Protein: 100 grams of almonds contain 21 grams of protein.
Try this: Make an amazing salad of green beans (boiled), cheese, tomato and almonds which will help you stay fit and fine.
Spinach, when used in food, can help in making super versatile dishes. The nutrition obtained from spinach can be maximised when one eats it raw. Spinach is most helpful in facilitating the absorption of calcium and also retaining vitamins from food.
Protein: 100 grams of spinach contains 2.9 grams of protein.
Try this: Make a fantastic salad using cucumber, broccoli, and other items you like. Add chopped spinach over the salad. For better taste, you can use oregano seasoning.
Interesting recipes with Spinach (Palak Poori)
Tofu is one of the richest sources of protein in a plant-based diet. The best thing about tofu is it can be cooked or eaten raw. You can stir-fry, bake, fry, sauté, marinate, or grill tofu as there are endless options. It takes the flavour of the dish with which it is cooked. Tofu is an amazing meat substitute for several dishes. It also contains good levels of iron and calcium.
Protein: 100 grams of tofu contains nearly 15 grams of protein.
Try this: Make a simple recipe by sit-frying tofu. You can use crunchy broccoli and some noodles to have an amazing dish. Pack the dish with several flavours in order to increase the taste. Try to pour less oil while cooking as the dish is high in protein.
Interesting recipes with Tofu:
Flax seeds are tiny golden brown seeds that are loaded with fibre, protein and omega 3 fatty acids. They are the powerhouse of protein and are super versatile to use as well. One can sprinkle the seeds over any dish or eat them raw after frying them crisp. The seeds can be added in any snack, beverage or sweets to provide a nutritional boost.
Protein: 100 grams of flax seeds contain 10 grams of protein.
Try this: Make porridge and sprinkle the flaxseeds as topping over it. You can also sprinkle the seeds over soup in order to increase the protein amount in your meal. Sweet dishes like chikkis and laddoos can be prepared using flax seeds.
Beans are a great addition to salads, burgers and light snack items like upma and poha. They are rich in protein and provide the accurate amount of nutrition which benefits heart, muscles and also the brain. Being rich in fibre, beans help in lowering cholesterol and promoting healthy digestion. There is a wide variety which can be consumed throughout the week.
Protein: 100 grams of beans contain nearly 8 grams of protein.
Try this: Boil beans and add them in a salad, upma, poha, noodles or even maggi.
Oats provide an easy and delicious way to add protein to your diet. They can be consumed in breakfast or can be added to desserts. Oats are known as whole grain food as they have a balance of protein, carbohydrates and fats. Oats are available in different forms like in energy bars or raw oats or masala oats. Add them to your snacks for a protein-rich and healthy snack time.
Protein: 100 grams of oats contain 11 grams of protein.
Try this: make a spicy oat porridge or try to make sweet oats using milk and eat them during snack time. Also, you can use oats in burgers too.
Read more on tantalizing oats recipes
If you are really keen to lose weight and consume proteins at the same time then yoghurt is a must in your diet. Remember to consume only plain yoghurt and not the flavoured one since its sugar content is roughly equal to that of a dessert. It has satiating power which leaves you feeling full and satisfied. You can use any fruit in order to get a natural sweetener for your yoghurt.
Protein: 100 grams of yoghurt contains 11 grams of protein.
Try this: If you are not a lover of desserts, try eating yoghurt with soups. You can also saute greens and mix yoghurt with them.
Consuming peanuts can save you from several diseases. Replacing normal butter with peanut butter can help you reduce weight but eating it in excess can widen your waist. Peanut butter is packed with nutrition and is good for your health if consumed in moderate amounts. Use unsalted, no sugary and non-hydrogenated version to reap the maximum health benefits from it.
Protein: 100 grams of peanut butter contains nearly 25 grams of protein.
Try this: Add peanut butter in your smoothies to make them scrumptious.
Consume these foods daily and share your experiences with us.
Read more on other healthy diets:
- 17 High-Protein Snacks that You Can Have “on-the-go”
- How to Coax Someone into Eating Winter Greens?
- The Power of Protein in your Food
- Build Lean Muscles With These Essential Foods
- Foods to boost immunity system
- 10 Indian Superfoods for a Healthy Living