Vegetarian diets get a bad rap for not having enough protein sources. But the reality is far different. There are many plant and dairy sources of proteins that can be incorporated in the vegetarian diet to satisfy our body’s protein needs. All it takes is some information and a bit of planning.
The ever popular paneer is a great source of protein and it is easily accessible. 100 grams of cottage cheese contains 11 grams of protein.* The best part about cottage cheese is its versatility. It can be used to make snacks, as a part of salad, in a curry or even in rice preparations.
Better known as Kabuli Chana in India, chickpeas are a tasty source of protein. 100 grams of chickpeas can have up to 9 grams of protein.* Whether you use them in a spicy curry, make a salad or turn it into a hummus dip, chickpeas add taste and nutrients to every dish. They are also rich in minerals such as potassium, iron and calcium. Additionally, chickpeas can be used for vegan preparations as well.
Benefits of soya beans in vegetarian and vegan diets are well known. When boiled, this versatile bean has 16.6 grams of protein per every 100 grams. It can be used in salads, curries or soups. Along with this, soya milk, granules and nuggets are easily available in the market for your culinary pursuits.
This comfort food is actually very good for your body too. While the protein content in dals varies as per type, boiled lentils pack in at least 9 grams of proteins per 100 grams.* Along with comfort food such as dal rice or khichdi, lentils can be used in salads and curries. As there are many different types of lentils available in India, it can make your diet interesting as well. Always pick dals that are unpolished and unprocessed that retain their nutritional goodness to obtain the maximum benefit for health.
Nuts such as almonds, walnuts, peanuts etc. are an amazing source of protein. Depending on the type, you can be sure of getting anywhere from 14-21 grams of proteins per 100 grams.* These are extremely healthy, as in addition to protein, nuts are also a good source good fat and fibre. Include nuts as snacks in your diet to fulfil your body’s protein needs. You can also use nut butters made out of almonds or peanuts while cooking to make dishes healthier or vegan.
With a range as wide as this, all that’s left is for you to plan your meals and go lap up all those proteins.
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