Protein Rich Food For Vegetarians

Dt. Tanya Punchhi    25-06-2021 Consult

Proteins are an important part of our daily diet. They provide our muscles, cells and other vital tissues with the growth factors that are required to keep them healthy and functioning normally.

In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins. 

Let's take a look at a brief list of protein rich food for vegetarians.

1. Lentils:
Lentils, also called daal, is a popular addition to an everyday meal in India. Each cup of lentils contains about 18 g of protein making it an excellent source of vegetarian protein. Lentils can be had in the form of soups or can be eaten with rotis or even rice.

In addition to protein, lentils also contain a good quantity of fibre which can help maintain healthy bacteria within the gut. 

2. Legumes:
Legumes include varieties of beans such as kidney beans, black beans, chickpeas and similar ones that are widely considered to be a powerhouse of proteins. Chickpeas contain about 15 g of protein per serving and also contains numerous other elements and minerals that can keep you healthy, strong and fit.

3. Nuts:
Nuts are basically superfoods. If you wish to follow a good veg protein diet, you should strongly consider adding nuts to the cavalry. Nuts such as almonds and cashew nuts are an excellent source of protein and are always included in the protein foods veg list.

On average, eating about 20 to 25 whole almonds every day can give you about 6 g of protein. 

4. Green Peas:
You wouldn't think to look at it, but green peas are an excellent source of protein. A cup full of these green beauties gives you nearly 9 g of protein. In addition to this, they are rich in vitamins A, K and C and also contain numerous minerals and a high quantity of fibre. 

5. Soy Milk:
Of late, there is been a fair amount of advertising regarding soy milk as a good source of protein and this is entirely true. There are many individuals who are intolerant to lactose who require an alternative source of protein, and soy milk is a great one, containing nearly 7 g of protein per cup.

6. Oats:
There is no doubt that oats are superfoods. Not only are they high in protein but they are a powerhouse of soluble fibre and clinically proven to help reduce the risk of developing heart disease and to lower-cholesterol. A small cup of oats can provide you with nearly 6 g of protein and quarter your daily requirement of fibre.