A vegan lifestyle is a plant-based diet, rich in nutrients such as fibre, antioxidants and beneficial plant compounds. It also has higher micronutrients such as potassium, magnesium, folate and vitamins A, C and E.
While there are many benefits of going vegan, it is important to create balanced meals to ensure that all of your dietary and nutrition needs are met. One such macro-nutrient that is essential to our body is protein.
It is often assumed that a plant-based diet can be lower in protein content. There are many sources of protein for vegans, accessible in the Indian kitchen. These are easy to incorporate in your daily diet, and all it requires is a bit of planning and some knowledge.
Make use of this handy guide to ensure your vegan diet includes more protein.
Ghar ki dal doesn’t always get its due. Lentils or dals, as they are known in our households, are a rich source of protein. Toor dal, masoor dal, urad dal and moong dal in their many forms are an easy and accessible way to add protein to your vegan diet.
There are plenty of reasons to love our very own rajma. Apart from being the best comfort food, kidney beans are packed with protein. Rajma is also rich in fibre and contains many micro-nutrients. Kidney beans are an apt addition to your vegan diet if weight loss is on your mind.
Also known as garbanzo beans or kabuli chana in India, chickpeas are rich in protein, fibre and folate. These beans also contain many other minerals such as potassium, iron and calcium. Whether you prefer a rich chhole curry or opt for a hearty portion of hummus, chickpeas are a versatile must-have.
Green vegetables are an intrinsic part of the vegan diet but the nutritional benefits of green peas or matar aren’t very well-know. A cup of peas can contain up to 8 grams of protein, making it a must in your diet. They are also rich in an amino acid called leucine which benefits metabolism and helps with weight loss.
Nuts & Seeds
Not only are these fun snack options but nuts and seeds are the quickest way to add protein to your diet as these can be consumed raw. Nuts such as almonds, walnuts, pistachios and cashews are full of protein and good fats. Natural nut butter is also an excellent alternative to dairy-based butter.
While buying these products, choose brands which protect the natural nutrient content of these foods. Tata Sampann offers a wide variety of lentils and pulses that are unpolished in order to keep the nutritional value intact. By ensuring a balanced diet, a vegan lifestyle can also be a holistic and healthy lifestyle.
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