{"id":81378,"date":"2020-10-08T06:00:34","date_gmt":"2020-10-08T00:30:34","guid":{"rendered":"https:\/\/www.mapsofindia.com\/my-india\/?p=81378"},"modified":"2020-10-07T10:30:36","modified_gmt":"2020-10-07T05:00:36","slug":"10-protein-sources-for-vegetarians-to-include-in-the-daily-diet","status":"publish","type":"post","link":"https:\/\/www.mapsofindia.com\/my-india\/food\/10-protein-sources-for-vegetarians-to-include-in-the-daily-diet","title":{"rendered":"10 Protein Sources for Vegetarians to Include in The Daily Diet"},"content":{"rendered":"
\"Protein<\/a>
Protein-rich foods for vegetarians<\/strong><\/em><\/figcaption><\/figure>\n

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.<\/p>\n

Here are some protein-rich foods for vegans and vegetarians which one should include in their diet:<\/h1>\n

(please click Next > to know the names of the protein-rich foods)<\/em>
\n<\/p>\n

1. Lentils<\/h1>\n
\"Lentils\"<\/a>
Lentils<\/strong><\/em><\/figcaption><\/figure>\n

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.<\/p>\n

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.<\/p>\n

Protein:<\/h2>\n

18 grams in 1 cup cooked lentils.<\/p>\n

Try this:<\/h2>\n

Try to make leafy vegetables by adding lentils to them. The taste is surely going to be enriched by their presence.<\/p>\n

<\/p>\n

2. Peas<\/h1>\n
\"Peas\"<\/a>
Peas<\/strong><\/em><\/figcaption><\/figure>\n

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.<\/p>\n

Protein:<\/h2>\n

100 grams of peas contain nearly 8 grams of proteins.<\/p>\n

Try this:<\/h2>\n

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.<\/p>\n

Related Link:<\/strong> Peas and Corn Soup Recipe<\/a><\/p>\n

<\/p>\n

3. Almonds<\/h1>\n
\"Almonds\"<\/a>
Almonds<\/strong><\/em><\/figcaption><\/figure>\n

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.<\/p>\n

Protein:<\/h2>\n

100 grams of almonds contain 21 grams of protein.<\/p>\n

Try this:<\/h2>\n

Make an amazing salad of green beans (boiled), cheese, tomato and almonds which will help you stay fit and fine.<\/p>\n

Related Link:<\/strong> Almonds and Your Belly Fat<\/a><\/span><\/p>\n

<\/p>\n

4. Spinach<\/h1>\n
\"Spinach\"<\/a>
Spinach<\/strong><\/em><\/figcaption><\/figure>\n

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.<\/p>\n

Protein:<\/h2>\n

100 grams of spinach contains 2.9 grams of protein.<\/p>\n

Try this:<\/h2>\n

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.<\/p>\n

Related Link:<\/strong> Palak Ki Poori<\/a><\/p>\n

<\/p>\n

5. Tofu<\/h1>\n
\"Tofu\"<\/a>
Tofu<\/strong><\/em><\/figcaption><\/figure>\n

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, saut\u00e9, 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.<\/p>\n

Protein:<\/h2>\n

100 grams of tofu contains nearly 15 grams of protein.<\/p>\n

Try this:<\/h2>\n

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.<\/p>\n

Related Links:<\/strong><\/p>\n