A meatless diet doesn’t mean one has to compromise on protein intake. There are many fruits and vegetable rich in protein foods that help attain your dietary requirements. According to a survey, around 38% of the Indian population today identifies as vegetarian, indicating a significant shift towards plant-based diets. These plant-based options not only provide essential amino acids but also offer a wide array of vitamins, minerals, and fibre. By incorporating these vegetarian foods rich in protein foods into your daily meals, you can quickly meet your nutritional needs while enjoying a diverse and flavourful diet.
Following are ten easy ways to enhance your intake of proteins with the protein rich food veg in India.
1. Lentils and Legumes
Lentils and legumes are fantastic vegetarian protein sources. Both of them are relatively inexpensive and versatile.
- Lentils: One cup of cooked lentils is rich in protein foods. It has around 18 grams of protein. You could add them to soups, salads, or make dal.
- Chickpeas: Chickpeas has around 5 grams of protein-rich foods in one cup. Use them in hummus, salads, or curries.
- Kidney Beans (Rajma): Common in most Indian households, rajma has about 15 grams of protein rich veg food in one cup. Enjoy it with a bowl of rice.
2. Include Soy Products
Soy products are excellent means through which one may include high protein vegetarian foods in their diet. They have a fair amount of proteins that can easily be used in a variety of recipes.
- Tofu: Being a soy product, i.e. rich in protein foods, it contains around 20 grams of protein in one cup serving. The several ways in which it can be served include grilling, stir-frying, or using it in soups.
- Tempeh: Another soy product is tempeh, which contains about 31 grams of high protein vegan food in one cup. It has a nutty flavour and can be used in stir-fries.
- Edamame: These young soybeans pack in about 17 grams of protein per cup. They make a tasty snack or salad topping.
3. Include Whole Grains
Whole grains aren’t just for carbs; they also are a protein rich food for vegetarians.
- Quinoa: Quinoa is one such grain that contains all nine essential amino acids. One cup cooked offers up approximately 8 grams of protein. Use it in salads or as a side dish.
- Oats: Oats are a ubiquitous breakfast food. They provide about 6 grams of protein cooked per cup. You can use it as soothing oatmeal or in smoothies.
4. Have Nuts and Seeds as Snacks
Nuts and seeds are both delicious and make for high protein vegan foods:
- Almonds: About one ounce contains roughly 6 grams of protein in it. This could be enough high protein vegan foods to curb your hunger or add to various meals.
- Chia Seeds: This tiny seed contains about 4 grams of protein in one ounce. Add this to your smoothies or yoghurt for a kick.
- Pumpkin Seeds: Also known as pepitas, they contain about 7 grams of protein in an ounce. Sprinkle those on your salad, or have them as a snack.
5. Dairy Products
For those who consume dairy products, this can be rich in protein foods for them:
- Greek Yoghourt: This thick yoghurt contains about 23 grams of protein in one cup. Consume it plain, with fruits, or blend it in smoothies.
- Cottage Cheese (Paneer): This is a staple in Indian cuisine, and a cup contains about 18 grams of high protein vegetarian foods. It can be used in curries or salads.
6. Include Protein-Dense Vegetables
Many protein-rich vegetables are high in protein. These are:
- Green Peas: About 9 grams of protein come from one serving cup-of green peas. They can be mixed with rice dishes or eaten as a side dish.
- Broccoli: This vegetable contains about 4 grams of high protein vegetarian foods in a serving size of one cup, cooked. Steam them or add them to stir-fry dishes.
7. Utilise Sprouts
The sprouts are also rich in protein foods and a healthy addition to your diet.
- Moong Sprouts: They contain roughly 8 grams of protein in one cup. These can be used in salads and stir-fries.
8. Blend Protein-Packed Smoothies
Smoothies are a fantastic way to put together different protein rich food veg in India. Here is how to use them:
- Add a spoonful of peanut butter, spinach, or chia seeds while making smoothies to enhance the protein content on a base of yoghurt or milk.
9. Try Nutritional Yeast
Nutritional yeast is a deactivated yeast that is rich in protein. It contains 8 grams of protein in a serving size of two tablespoons.
- Sprinkle this on popcorn, pasta, or salads for a cheesy flavour.
10. Meal Planning
Meal planning can really help to include more vegetarian protein-rich food.
- Pool the protein at different times of the day. Examples include putting rice and beans together or whole grain bread with peanut butter.
How to Add Protein Rich Veg Food to Your Diet?
Now that you know these 10 ways, let’s talk about how to use them. Here are some tips:
- Mix and Match: Try different food options rich in protein each day. This keeps your meals interesting and gives you different nutrients.
- Plan Your Meals: Consider protein when planning your meals. For vegetarians, ensure that each meal contains at least one protein-rich food.
- Snack Smart: Have nuts, seeds, or Greek yoghurt on hand for snacking. This way, you can have some protein during the course of the day.
- Learn New Recipes: Look for recipes that include these high protein vegetarian foods. You may even find new favourites!
- Listen to Your Body: Everybody’s protein needs are different. Pay attention as to how you are really doing and change it.
Conclusion
Including these high-protein vegetarian foods in your diet will make it easy for you to manage your requirement of proteins in a nutty manner and relish great tastes. It is quite simple to develop a well-balanced diet with hundreds of vegan protein sources. You will find all kinds of flavours and textures where you can amuse your palate in diversity while having enough protein in your body. Always remember that well-planned rich in protein foods accommodate all the required nutrients that keep a human fit for a healthy lifestyle.
