The most often asked question by vegetarians is, “But where do you get your protein?” The reality is that all the protein you need can be obtained from a well-organised vegetarian diet. India is home to one of the largest vegetarian populations in the world, and our ancient customs have a cornucopia of plant proteins that have sustained generations for centuries.
Protein is very important for generating and repairing muscles, assisting the immune system, manufacturing hormones, sustaining healthy skin and hair, as well as keeping energy levels regular throughout the day. The protein requirements for adults are approximately 0.8 – 1 gram per kg of body weight per day. It is even more beneficial for active persons or persons recovering from illnesses.
In Criticare Hospital, Lucknow, our nutrition staff will constantly be available to inform patients how they can create a protein-dense diet without meat. The following blog provides a list of 50 vegetarian foods that are high in protein, many of which are in your kitchen today.
Pulses and Legumes are the Backbone of Vegetarian Protein
Pulses and legumes are the most certain and cheap protein supplies in vegetarian nutrition.
These are the best choices:
- Everyday Indian foods include moong dal, masoor dal, toor dal, urad dal and chana dal, which are high in protein, ranging from 7-9 g per cooked cup. Rajma (kidney beans) are one of the richest in protein in the Indian kitchen, with about 15 grams of protein per cooked cup. Chickpeas (chana) contain about 15 grams per cup, and they can be used in a variety of different ways. Black-eyed pea, horse gram (kulthi), moth bean and green peas are all great protein options that are not used in most of the Indian households.
- Sprouted moong, chana, and methi seeds are even healthier, as the protein in them is more readily available and digestible. One of the easiest ways to get some protein in your diet in the morning is a bowl of mixed sprouts.
Dairy Products are a Complete Protein Source
Milk and milk products are one of the best complete protein sources available for vegetarians who eat dairy. Paneer is one of the most loved high-protein vegetarian foods in India, 100gms of paneer contains around 18-20gms protein. Greek yoghurt contains approximately 10 grams of protein per 100 grams, and is also high in probiotics. Regular dahi (curd) is a good source for 3 to 4 grams of dahi per 100 grams of serving size and also helps the gut health along with the protein. Low-fat milk is also a simple addition to your diet, which contains about 8g of protein per glass. Milk, cheese and skimmed milk powder are also good protein sources to be included in the diet; whey protein from milk is also a high-quality protein.
The Soy-Based foods are Protein Powerhouses of the Plant Kingdom
Soy is a complete protein food, like animal foods, because it contains all essential amino acids, in contrast to plant foods.
Soybeans are a good source of protein, with about 28 grams per cooked cup, one of the highest in the plant kingdom. Tofu, which is produced from soy milk, contains about 8 grams of protein in a 100-gram serving and takes the flavor like a sponge when it is used in cooking. Soya chunks (textured soy protein) are hugely popular in Indian cuisine and provide a lot of protein (52 grams per 100 grams dry weight). There are other soy protein products for vegetarians, such as edamame, tempeh, and soy milk.
Nuts and Seeds – Small but Mighty
Nuts and seeds contain a lot of protein, healthy fats and minerals, and are also very calorie-dense.
In India, peanuts are one of the cheapest sources of protein, with about 26 grams of protein per 100 grams. Almonds contain 21 g per 100 g. The nutritive density of cashews, walnuts and pistachios is between 15 and 20 g/100 g. Pumpkin seeds are marvellous – 100 grams of them provide 30 grams of protein. Hemp, sunflower, flax, chia and sesame seeds are all good sources of 17 to 24 grams per 100 grams and can be conveniently incorporated into smoothies, salads or rotis.
Grains and Other Surprising Protein Sources
Not every protein is an obvious protein. Some common foods, such as grains and vegetables, provide valuable protein.
Quinoa has approximately 8 grams of protein in each cup of cooked quinoa and is a complete protein. Protein-rich ancient grains like amaranth (rajgira) and buckwheat are also becoming prevalent in India. Oats contain approximately 5 grams per cooked cup and are a superb breakfast base with a high protein content.
Green peas also rank very high on the vegetable side, with about 9 grams per cooked cup. Spinach, broccoli, Brussels sprouts, sweet corn and mushrooms provide 3 to 5 grams of protein per serving each, which might seem low on its own, but can add up to something significant when eating them regularly throughout the day.
How to Boost Your Daily Protein Intake
As a vegetarian, variety and consistency is the key to getting enough protein. No single food will meet the requirements, but having several sources of food throughout the day easily meets the requirements.
Have a bowl of any sprout or Greek yoghurt in the morning. Add a dal or bean to lunch or supper. Munch on a few peanuts or almonds. Include paneer or soya chunks as a part of one meal. Eat whole grains such as oats, quinoa or bajra and avoid refined carbohydrates.
Final Thoughts
There is no reason at all why a vegetarian cannot get enough protein. Thanks to the variety of vegetarian foods that are available in Indian markets and kitchens, it’s easy and delicious to create a high-protein diet.
In case you are looking for specific dietary advice according to your health condition, age, or fitness objective, you have the nutrition team at Criticare Hospital, Lucknow, to assist you. Full nutrition assessments and meal planning assistance are provided based on your unique nutritional requirements.
