Protein Rich Food for Vegetarians
Say protein, and all you see in your mind is the image of a muscle and overall growth of the body. Which is what it is all about. Protein helps build muscle health. But are you taking enough of it? And what are the best choice of protein Rich foods for vegetarians you need to take to get enough of it?
That is what we’ll discuss here. Keep reading.
What Is Protein?
Simply put, protein is a macronutrient required for building and growth in muscle mass. Chemically, protein is composed of amino acids.
medianet_width = “300”; medianet_height = “250”; medianet_crid = “213486857”; medianet_versionId = “3111299”; When protein is broken down in the body, it fuels the muscle mass, growth, and development contributes to metabolism. It also enhances immunity.
Which is why it is important?
Alright. But which foods are good sources of protein? That is where we are heading to right now about and types of proteins.
Here’s a list of protein-packed vegetarian foods majority used in Indian cuisine
List of Protein-rich Food for Vegetarians:
Nutrient-Rich Legumes: Protein Rich Food for Vegetarians
Legumes — such as chickpeas, lentils, green peas, soybeans, and kidney beans — are common ingredients in maximum Indian vegetarian recipes.
medianet_width = “300”; medianet_height = “250”; medianet_crid = “213486857”; medianet_versionId = “3111299”; Legumes are not only packed with fiber, iron, phosphorous, potassium and B vitamins, they’re also rich in protein and minerals: For example, 1/2 cup of cooked lentils provides almost 10 grams of protein, and 1/2 cup of cooked chickpeas contains about 8 grams of dietary protein.
Chana masala is a famous flavorful North Indian curry made with tomatoes, onions, spices, and chickpeas. Paired with rice, it’s a great source of complete protein with essential amino acids for vegetarians.
Or, check out this recipe for moong dal, which is an aromatic dish of dal (lentils), spinach and spices and easily digestible.
Dairy Foods: Protein Rich Food for Vegetarians
Many protein-rich dairy foods — such as milk, yogurt, and cheese — are commonly used into vegetarian Indian dishes.
Calcium-fortified nondairy products, such as soy milk and soy yogurt, are also great sources of protein. A cup of milk or soy milk provides about 10 grams, and 1 cup of low-fat yogurt contains about 12 gram of dietary protein.
Raita is a popular Indian dish made with yogurt, cucumber, and spices like coriander, cumin, and curry.
Paneer, a fresh cheese commonly used in Indian cuisine, contains about 8 grams of protein per ounce. It can be cooked into a delicious fresh sauce or gravy, often with tomatoes, onions, garlic, coriander, spinach, and spices.
Tofu: Protein Rich Food for Vegetarians
If you want a dairy-free alternative to paneer, consider tofu fruit — also known as bean curd — which is a plant-originated complete protein that makes an excellent addition to vegetarian Indian dishes.
medianet_width = “300”; medianet_height = “250”; medianet_crid = “213486857”; medianet_versionId = “3111299”; A 1/2-cup portion of firm tofu contains about 12 gram of dietary protein. Tofu is also rich in polyunsaturated omega-3 fatty acids, which makes it heart-healthier similar to high-fat meats containing saturated fat.
Heart-Healthy Nuts: Protein Rich Food for Vegetarians
Nuts, such as cashews and almonds, are excellent sources of plant-based protein and unsaturated omega-3 fatty acids.
One ounce, or about 23 whole almonds, provides about 8 grams of high-quality protein, while a 1-ounce portion of cashews contains just over 5 grams of dietary protein.
In addition to being protein-rich, nuts are also excellent sources of heart-healthy fats, dietary fiber, essential minerals, and vitamin E.
If you’re worried about keeping your blood pressure in check, choose unsalted nuts for safety.
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