Protein Rich Food For An Indian-Vegetarian Diet: 10 Food Items Rich In Protein +Recipes

Your diet preferences must not prevent your body from making up your daily protein requirement. Just like a non-vegetarian diet, a veg-diet can also be quite rich with protein if consumed in a proper way.

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Protein, especially in recent years, has become a topic of great discussions. Whether too much protein is beneficial or not, it is clear that protein has its own long list of merits and few demerits too. Known to help in the overall development of one’s body structure and aiding in the building up of muscular tissues, protein intake is suggested for people who lack strength and vigor. However, when you think of protein, the first few things that come to your mind are eggs and meat. But what if we were to tell you that there are far better vegetarian options of protein that can help in providing you with an adequate intake of protein, and some of them are even more loaded with protein than eggs or meat? Yes, you read that right. Easily and abundantly available around you, these vegetarian sources of protein can be consumed regularly to reap all the benefits of a protein-rich diet.

But First, What’s Protein For?

Protein is, to say the least, one of the most important macro-nutrients that help in the overall development of one’s body. How do we know this? Well, a human cell consists of a small part that is called mitochondria, which is also sometimes referred to as the powerhouse of the cell as it helps in the production of energy. But what is the fuel that makes it produce energy? You guessed it right, Protein. The consumption of protein is directly linked with the body’s energy production. Furthermore, the formation of DNA itself takes place after the breaking down of protein into two separate amino chains, which turn into the two strands of the DNA. So, we guess now you are absolutely clear about the real merits of having a protein-rich diet and its actual importance.

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The Protein Filled Haven For Vegans

The thought of having a full veg-diet and still be able to fill up our body with protein is something that most people aren’t aware of, but the various protein sources apart from eggs and meat are still known for a long time. Here are some of those food items that you can add as an effective part of your protein rich diet:

1. Leafy Veggies

Though we are certain that the protein content in greens is not even near to that which is present in eggs, they are still a moderate source of protein that can prove to be quite beneficial for your healthy lifestyle. Moreover, their anti-oxidant filled nature and fiber-loaded property make them a rather healthy option that can aid you in weight-loss while also preventing any free-radical damage to our cell.

protein rich food items for vegetarians
Green vegetables are full of anti-oxidant properties which make them quite beneficial for consumption.

2. Chia Seeds

Chia seeds can be easily listed under the category of high-protein vegetarian food, as about two tablespoons of chia seeds can provide you with 4.7 grams of protein. Furthermore, being rich in dietary fiber, adding chia seeds to your meal can actually help you lose weight without you cutting down on your protein intake, which can be a great change for a healthy living.

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3. Green Peas

Like every other food in the legume family, green peas also provide a healthy dose of protein. One full cup of green peas contains about 7.7 grams of protein which makes it a great addition to your diet, considering that it is also rich with antioxidants that may prevent your body’s cells from free-radical damage (the main cause behind age-related concerns).

4. Quinoa

Listed along with some other super-food in the very first category, quinoa’s health benefits outweigh and overshadow the other food-items in this list, there is no doubt about it. A cup of quinoa contains more than 8 grams of protein, which is quite impressive. Quinoa, on the other hand, contains all the nine essential amino acids that our body requires in order to repair its tissues. This versatile gluten-free grain can be eaten anytime and anywhere, it goes well with your cereals or with your salad. In short, there is no demerit in sight for quinoa and you can never go wrong by adding it to your diet.

Related Reading: We review products over days, and sometimes weeks, so you can shop better.

Read our Best Quinoa Brand To Buy Review here.

5. Soybean

Soybean is another member of the legume family that is quite loaded with protein, but here’s the better part about soybean and the level of protein present in it. A 100g of soybean contains about 36 grams of protein, which is more when you compare it with the protein level in chicken. Yes, a 100g of chicken contains about 27 grams of protein, which is something that a vegetarian can boast about.

protein rich food item for vegetarian
As a part of the legume family, soybean contain higher levels of protein.

6. Soymilk

Just like normal milk (which contains lactose), soymilk is also a moderate source of protein. In fact, since it contains no lactose, which makes it a great choice for people suffering from lactose intolerance as well.

7. Tofu

Also known as soy curd, since it is made out from the coagulation of soy milk, the concentration of solid particles in tofu makes it a much greater source of protein as compared to the soy milk. About half a cup of tofu can provide you with around 15-20 grams of protein, thus, making it a healthy addition to your protein-rich vegan diet.

8. Dairy Items

This list would be incomplete if we didn’t discuss the importance of milk and its derivatives in a protein diet. Along with protein, milk derivatives are also profoundly rich in calcium, a building block for our bones, thus resulting in strong bones. Each of its derivatives differs in its protein content, as the level of protein depends upon the concentration of solid particles. So, paneer can help in providing you with more protein when you compare it with curd. Moreover, curd is prepared by breaking down lactose into lactic acid, which also makes it quite easily digestible for people suffering from lactose intolerance.

protein rich food item for vegetarians
Milk and its derivatives are a highly good source of protein and are also rich in calcium.

Also Read: Benefits Of Paneer | Best Dairy Food For A Vegetarian Diet

9. Seeds

Sunflower seeds and sesame seeds are a few types that come under this category. A cup of sunflower seed can lead to the consumption of about 7.3 grams of protein, whereas the same amount of sesame seed can provide you with 5.4 grams of protein. All you have to do is find a way to add them to your diet in a creative way, adding them to your breakfast cereals and salad are a few ways that you can start with.

10. Almonds

The benefits of almonds are quite well known, from boosting your brain power to aiding you with weight-loss, the merits of adding almonds to your diet are many. Apart from that, almonds also stand out amongst all the other nuts as they are rich in protein, makeing almonds a must-add to your diet.

protein rich food items for vegetarians
With a quarter of weight being pure protein, almonds can be a quite good addition to your diet.

Protein-Rich Vegetarian Recipes

Now that we have got the heart and soul of what all make our food rich in protein, (which are the raw materials used in making them), let’s get to the recipes or meals that’ll help you in your consumption of protein in a rather healthy way.

Protein-rich vegetarian meal ideas:

1. Scrambled Tofu Alongside Spinach

A healthy dish that can help you acquire an adequate level of protein. And apart from protein, the addition of spinach increases the total anti-oxidant and dietary-fiber concentration of the meal, which is quite beneficial when it comes to managing weight loss and maintaining the proper functioning of your cells.

2. Milk Beverages

A healthy side beverage alongside your protein-loaded meal can further fill you up with a healthy dose of protein. Smoothies mixed with almonds, or containing seeds, would have a much greater nutritional value to it than what you can expect. Some of the traditional Indian milk or curd drinks such as ­lassi which is sweet, and buttermilk or chaas which is a little spicy, are some of the few examples of a protein-rich beverage.

protein rich food items for vegetarian
A smoothie is a drink based on fermented milk, thus is known to be quite a good source for protein.

3. Chickpea Flour Based Foods

An Indian Recipe called chilla which is typically a pancake made out of chickpea flour is quite high in protein. Healthy flour and a healthy meal like this one is just enough to provide you with enough protein that’ll make you start your day in a perfect and a more productive day.

Also Read: Benefits Of Gram Flour (Besan)| Ways Of Consumption | Types Of Pulses | Difference Between Pulses And Lentils

4. Dahi Paneer Kebab

A tasty mixture of curd, cottage cheese, and chana dal, there is no doubt that this one dish can be a part of a high-protein diet all thanks to its richness in protein as well as its creamy texture that mesmerizes you in every bite.

5. Rajma Chawal

Kidney beans are a part of the legume family, which evidently makes them a high-protein food. Rajma Masala eaten alongside rice or chawal can help you consume a great deal of protein and also help in your consumption of carbs, if you are thinking about gaining some skin.

6. A Sattu Based Beverage

Sattu is a powdered mix containing various pulses and cereals, thus it is quite loaded with the goodness of protein. Famous in the eastern parts of India, sattu sharbat is one of the tastiest and spiciest drinks which are also full of protein.

When you think about it, having a protein-rich diet is easy even if you have embraced the vegetarian way of living, as food is the ultimate equalizer. No matter if you are a meat-eater or not, all that matters is that your body requires a certain set of nutrients in a specific volume, and a balanced vegetarian diet can help your body in better development and growth.

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  1. Amita Ganguly says

    Thank you for sharing this information, for vegetarian like me it will help a lot.