6 Best High-Protein Vegetarian Foods You Should Add to Your Daily Diet

When “protein” crosses your mind the first things that strike you are likely eggs, chicken or fish but do you know that vegetarians can also obtain all their protein requirement from vegetables? Protein is an extremely crucial nutrient for our bodies.

Not only does it sew our muscles together, but it’s also a vital component for skin, hair, immunity and hormone production. If you’re getting fatigued easily, losing hair or building muscle, these can all be traced back to low protein.

In this article, we will be talking about 6 fantastic high-protein vegetarian foods, which you can add in your regime to stay fit and energetic. We will also tell you about their advantages, nutritional value and easy ways to eat them.

1. Lentils (Dal) – The Ultimate Protein Staple

Lentils are a common food product and a mil a key ingredient of Indian food. Whether it is moong dal, masoor dal or toor dal, these little pulses are protein powerhouses.

• Protein numbers: About 9g of protein in 100g cooked lentils
• Nutrition: Iron, folate, potassium, fiber

Health Benefits:

• Good for muscle: The amino acids present in lentils are helpful for muscle repair and growth.
• Good for your heart: The fiber is beneficial to heart health by lowering bad cholesterol.
• Good source of energy: The high fiber in lentils ensures the carbohydrate is absorbed more slowly which means blood sugars remain stable and energy levels are not spiked and crash throughout the day.

How to Include in Your Diet:

• Have dal-rice or dal-roti on most evenings or at night.
• You can certainly add lentils to your soup to boost protein levels.
• Sprouted moong dal can be consumed as a salad for breakfast during the morning.

2. Chickpeas (Chana) – A Protein-Packed Superfood

Chana or chickpeas are readily available in our Indian homes. It is a great source of fiber and protein and can be consumed in numerous ways.

• Protein content: approximately 19g protein per 100g cooked chickpeas
• Other nutrients: magnesium, vitamins B6, manganese

Health Benefits:

• Assists with weight loss: Chickpeas keep you feeling full and prevents you from munching on junk food a few hours later!
• Aids with digestion: Chickpeas are high in fiber which can aid your intestines in functioning properly.
• Regulates blood sugar level: Chickpeas are low GI, which can aid in regulating your sugar levels.

How to Include in Your Diet:

• Cook chickpea masala and have it with brown rice.
• Take chickpeas to prepare hummus to be consumed with vegetable sticks or on bread.
• Mix mild spices in cooked or roasted chickpeas and have as a healthy snack in the evening.

3. Tofu – The King of Plant-Based Protein

Tofu is made from soybeans and is a low-calorie and high-protein food source. It absorbs flavors easily and can be flavored quickly, and you can use it in various dishes.

• Protein facts: About 8 grams of protein per 100 grams of tofu
• Other nutrients: Calcium, magnesium, iron

Health Benefits:

• Good for bones and muscles: Tofu contains calcium and protein that are good for bones and muscles.
• Good for your heart: Tofu has isoflavones that help reduce bad cholesterol.
• Good for losing weight: It is low fat, which is good for dieters.

How to Include in Your Diet:

• Slice tofu and stir fry with vegetables.
• Grill and season tofu to have a good snack.
• Mix silken tofu in smoothies to provide protein and thickness to the smoothie.

4. Quinoa – The Complete Protein Grain

Quinoa is a complete protein grain as it contains all the 9 essential amino acids. It is therefore a complete protein.

• Protein content: About 4 grams of protein in 100grams of cooked quinoa
• Other Nutrients: Phosphorus, fiber, magnesium

Health Benefits:

• Best post-workout: The Amino Acids in it will provide assistance in muscle recovery.
• Good for digestion: Rich in fiber which will maintain healthy digestion.
• Suitable for a gluten-free diet: It is an excellent substitute for wheat.

How to Include in Your Diet:

• Use quinoa as a rice substitute for a pulao or khichdi.
• Prepare a healthy porridge breakfast with quinoa.
• Prepare a quinoa salad with chopped vegetables, a squeeze of Lemon and an olive oil drizzle.

5. Paneer (Cottage Cheese) – A Vegetarian Favorite

Paneer is a food that every Indian household consumes. It is tasty as well as rich in protein and healthy fat.

• Protein content: Paneer contains approximately 18 g of protein per 100g.
• Other nutrients: Calcium, vitamin B12, phosphorus.

Health Benefits::

• Helps in weight reduction: Paneer intake fills your stomach and controls overeating.
• Helps in weight gain: Paneer is a good natural protein for body builders.
• Healthy for bones: The calcium in paneer makes bones stronger.

How to Include in Your Diet:

• Prepare paneer bhurji, palak paneer, or paneer tikka.
• Add small paneer cubes with any vegetables.
• Add paneer to salads, wraps or sandwiches.

6. Nuts & Seeds – Small but Nutrient-Dense

Almonds, peanuts, chia seeds, pumpkin seeds, and flax seeds are excellent sources of protein and good fats.

Protein Content:

• Almonds – 21 grams of protein per 100 grams
• Pumpkin seeds– 30 grams of protein per 100 grams
• Chia seeds – 16 grams of protein per 100 grams

Health Benefits:

• Heart health: Good fats in nuts reduce bad cholesterol.
• Energy: Nuts give energy immediately.
• Hormonal balance: Omega-3 in chia and flax improves hormonal well-being.

How to Include in Your Diet:

• Consume a handful of mixed nuts daily.
• Sprinkle chia seeds or flax seeds on salad or smoothies.
• Prepare peanut butter or almond butter at home and consume on a bread piece.

Recommendation for the High-protein Diet

• Food-Protein combinations: Include a food-protein combination such as dal and rice or roties and paneer
• Include protein in each meal: Yes! All meals; breakfasts, lunches and dinners include some protein!
• Snacks are healthy too: Choose roasted over fried chickpeas, soybeans and nuts.
• Experiment: Occasionally try new international high-protein recipes- such as a quinoa bowl, or tofu stir-fry.
• Track your proteins: Consider using food tracking apps to see whether are meeting your daily protein recommendations.

Conclusion

For vegetarians, proteins are simply obtained through mindful food choices. If you purposefully attempt to consume dal, chickpeas, tofu, quinoa, paneer and nuts/seeds, you will remain energized and feel fit and healthy.

Those 6 foods can completely be categorized as weight loss, muscle building or simply healthy eating. Begin the habit now of putting one new protein food on your plate and wait to see the difference!

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