Often people feel that there is a lot of protein deficiency in their vegetarian diet for vegetarian people. Although it is not so, many reports suggest that the body can get the right amount of protein by consuming vegetarian protein-rich foods daily even without non-vegetarian food. Apart from other foods, vegetarian food contains more protein, which fulfills the deficiency of protein in the body. A diet high in protein gives strength to the muscles of the body and helps in reducing weight. Vegetarian foods which are high in protein, let us know about them in detail. In today’s article, we will tell you about protein-rich foods.
Definition of Protein
Protein is a complex organic substance that is made up of molecules of elements like carbon, hydrogen, oxygen, nitrogen, etc. Protein is a very important nutrient for the development of the body.
Importance of protein in the Diet
Protein is a very important nutrient for the body, it gives energy to our body. Due to the lack of protein in the body, many diseases can occur in the body. Apart from this, you may have problems like weakness in the body, feeling tired, pain in the hands and feet, problems related to hair, etc. Apart from this, the protein itself helps in making many hormones and chemicals in the body.
Overview of common sources of protein for vegetarians.
Protein is a very important nutrient for the body which we get from many foods. You must have seen bodybuilders also serving protein, in fact, it plays an important role in the development of many things in the body. By the way, there are many common sources of protein, some of which we will tell you about.
10 Protein Rich Food For Vegetarians
The amount of protein is considered very high even in vegetarian foods. Today we will give you a list of some such sugary food items, inside which more protein is found.
Here is a list of 10 such high-protein foods.
You must have consumed pulses sometime or the other, and you must also know that protein is found in abundance in pulses. If you consume lentils daily, no matter what kind of lentils it is, it fulfills the amount of protein in your body.
Curd is also the main source of protein, 23 grams of protein is found in one cup of curd. Consuming curd keeps the body cool, apart from this, other nutrients like vitamin C, calcium, iron, etc. are also found in curd.
Paneer is very good in taste, eating it is good for health. Paneer is made from milk, and 14 to 15 grams of protein is found in 1 cup of paneer. You can eat paneer daily by adding some salt and black pepper.
4. Chia Seeds
Chia seeds are beneficial for the body in many ways, apart from this it is also a good source of protein, one teaspoon of chia seeds contains 3 to 4 grams of protein. You can also Chia seed pudding by making it, it will provide you with protein. There are many nutrients present in Chia seed such as protein, fiber, omega, etc. You can eat chia seeds by making jam, and making pudding out of it.
You must have consumed beans in your diet at one time or the other, gram is also a bean. Did you know that 1 cup of beans contains almost 9 grams of protein? Apart from this, it is also a good source of fiber and iron.
6. Green peas
Green peas which you must have consumed in a salad, or any other thing. Peas are also available in frozen form, both of which are rich in protein and fiber.
Drinking milk is very good for health not only for protein, but it also provides relief from pain in the body. By consuming protein daily, you complete the deficiency of protein in the body. Apart from this, milk is also rich in calcium and milk helps in strengthening bones, and teeth. One cup of milk contains 8 grams of protein.
Soybean helps in strengthening the body and if you want to gain weight then you can consume soybean. Apart from this, if we talk about protein, then 172 grams of soybean contains about 29 grams of protein.
Spinach is a green plant-based vegetable, which contains many nutrients. Spinach contains the same amount of protein as a hard-boiled egg. If you eat spinach after cooking it in a little steam, then the amount of protein in it increases.
There are many grains in which the amount of protein is very high, which is as follows. This includes cornmeal, teff, quinoa, whole wheat pasta, wild rice, millet, couscous, porridge, etc.
Almond is such a dry fruit that is consumed by everyone in every season. Apart from this, almonds contain antioxidant, unsaturated, fiber, and protein content. Apart from this, almonds are also very good for your heart, reducing inflammation in the body. Almonds also balance the blood level. Due to the continuous consumption of almonds, the deficiency of many nutrients in the body is fulfilled.
Tips for incorporating protein-rich foods into a vegetarian diet
You can include protein-rich foods in your day, let’s know-how.
1. Eat a protein-rich breakfast.
It is very important to have a good breakfast, it also helps in keeping your mood good. You can include almonds in your breakfast, it removes the problem of cravings. You can consume almonds in the morning after soaking them in water overnight. Apart from this, you can include Paneer Bhurji, Moong Dal Chilla, Oats, etc. in breakfast.
2: Eat a protein-rich lunch
You can also include protein-rich things in your lunch, such as tofu, creamy spinach, mushroom pasta, beans, etc. with lunch.
3. Consume protein-rich snacks
You feel hungry after lunch and before dinner, it must have happened to you at some point or the other. If you want to eat protein-rich foods in Shyam’s snack, then you can try them. You can eat steamed spinach, Greek yogurt, milkshake, coconut chia pudding, peanuts, etc.
4. Increase the amount of protein in dinner
It is very important to eat food before sleeping at night, otherwise, it is very important to take every meal. You can include protein-rich foods like tofu salad, kidney beans, moong dal khichdi, soybean, spinach, chickpeas, etc. with your dinner.
Delicious and easy protein-rich vegetarian recipes
1. Tofu with Spinach
You can cook and eat tofu with spinach, it is a good source of protein. It is very easy to make, you can consume it for breakfast, lunch, and dinner. It is very tasty to eat, to make it you will need tomatoes, tofu, spinach, garlic, mushrooms, etc. So let’s know how to prepare it. To make it, you have to put oil in a pan and leave it to heat up. When the oil is hot, chop garlic, mushrooms, spinach, etc. and fry them well. Now when all the vegetables are fried well, add salt, and chili spices and mix well. After that cut or crush the tofu and add it inside the pan, after that mix it well and leave it covered for a while. After a while, after at least 3 to 4 minutes, remove the lid and your Tofu with Spinach is ready. To make it more delicious, you can eat it by sprinkling soya sauce and lemon on top.
2. Tofu stir-fry with mixed vegetables
To make tofu stir fry, you have to follow these steps properly. To make this, you need 1 cup green capsicum, 1 cup carrot, 100-gram broccoli, 1/2 cup pepper, 1/2 cup baby corn, 2 tbsp sweet corn, 2 tomatoes, 250 gm tofu, 1 tsp black pepper powder, 1 tsp red chili powder, half a lemon, as per taste. salt, 1 tsp olive oil.
First of all, you have to cut the tofu in any shape of your choice. After this, you have to put olive oil in a pan and leave it to heat. When the oil becomes hot, add baby corn, corn, carrot, broccoli, tomato, salt as per taste, red chili powder, and black pepper powder and mix it well. Now cut the tofu into it and cook it for at least 5 minutes while stirring on low flame. Now put a little lemon juice on top and serve it hot. Your hot tofu stir fry with mixed vegetables is ready.
3. Quinoa and bean salad
Quinoa is a favorite high-protein dish of vegetarian people, which you can prepare in many ways. But today we will tell you the recipe of quinoa and bean salad. To make this, you will need some vegetables, whatever you want to take, onion, capsicum, corn, tomato, coriander, jalapeno, black beans, olive oil, lemon juice, garlic, avocado, cucumber, apple Vinegar, salt and pepper, and quinoa.
Now to make it, first of all, you have to wash the quinoa thoroughly, after washing it put it in a pot and boil it. When the quinoa is boiled, filter it and keep it aside. Now you have to prepare a salad to put in it, for which you will need whatever vegetables we have mentioned above. You have to finely chop all those vegetables and put them in a bowl, and mix the vegetables well. Now it is time to prepare its dressing, for which first you have to grind lemon juice, olive oil, garlic, apple cider vinegar, salt, and black pepper in a mixer. Now put this dressing on top of the salad and enjoy the quinoa and bean salad.
Vegan protein smoothie with nuts, seeds, and soy milk
Vegan Protein Smoothie with Nuts Seeds and Soy Milk is a great option for breakfast. You can make and drink a flavored shake as per your choice. To make it, you have to take peanut butter, bananas, cocoa powder, chia seeds, soy milk, cashews, almonds, etc. Now you have to put soy milk in a mixer and add nuts like cashews, almonds, and chia seeds. Now it has to be glanded, taken out in a glass, and garnish with cashew almonds on top.
Baked tofu and vegetable skewers
If you are a vegetarian and are looking for a healthy meal, then baked tofu is a good option for you. To make this you will need all the ingredients like firm tofu, tomato, mushroom, capsicum, banana, soya sauce, peanut butter, oil, water, barbeque sauce, peanut sauce, etc. 5 to 7 Bamboo little girl. Now let’s know how to make it. To make this, first of all, cut the tofu and cover it well in a towel. Now you have to wash all the vegetables properly and clean them. After washing the vegetables, cut them into small pieces, now you have to put the ingredients in a big bowl for marinating and whisk them.
To prepare the marination, you have to put soy sauce, peanut butter, oil, water, barbeque sauce, peanut sauce, etc. in a bowl and mix everything well in the bowl. Now you have to add all the chopped vegetables and tofu in this bowl and mix it well so that the spices mix well. Leave it marinated for 2 to 3 hours. The longer I keep it for marination, the more its taste will increase.
Now after marination, you have to take a grill pan and heat it well by pouring oil into it. If you want, you can cook it in the oven and eat it. Now you have to take bamboo skewers and wash them well and put tofu and vegetables in them one by one and keep it in the pan and cook it. When paneer and vegetables start to cook lightly, keep turning them from time to time so that they do not remain raw.
FAQs on Protein Rich Food For Vegetarians
Q. What food is most high in protein?
Answer: Pulses, and chickpeas.
Q. Which Indian food is rich in protein?
Answer: Chickpeas, and kidney beans.
Q. What is the best source of protein for vegetarians?
Answer: Low-fat cheese, Greek yogurt, Pulses.
Q. What is a good source of plant-based protein?
Answer: Beans, broccoli, peas, nuts, etc.