Proteins are the building blocks of our body. You need them for the daily wear and tear of muscles, to speed up recovery and to gain strength. While we all know meat and eggs pack a high protein punch, there’s this misconception that a vegetarian meal plan comes up short. While vegetarians often feel that they have fewer choices, there are enough options available for them to meet their daily protein quota. Here is our top pick for protein rich diet for vegetarians:
Kidney beans are a chock-a-block with protein, carbohydrates and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all time favourite dish in the Indian household. Apart from being delicious, it’s a wholesome meal, which can be enjoyed in the form of a curry, as a topping in salads, in enchiladas or in the form of a spicy chili. It is a delicious and effective way to fulfill the body’s protein requirement.
If you drink milk on a regular basis then you’re sure to do well on your protein test. Apart from being a rich source of protein, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system and glowing skin. Avoid full-fat versions; look for skimmed options that have been fortified with vitamin D.
3) Cottage Cheese
Paneer is to India what cheese is to the rest of the world. High in casein, a slow-digesting dairy protein, paneer also offers you a good amount of calcium, keeps you fuller for longer and helps burn more fat. Reason enough to have more? Add it to a vegetable preparation, toss it into sautéed vegetables or eat as it is!
Indians can’t do without their dals, be it arhar, urad or moong. A part of almost every meal, lentils are an easy and inexpensive way of amping up your intake of protein, fiber and essential minerals. Serve with a side of rice or roti for a complete meal.
Commonly knowns as ‘chana’ in India, they’re high in protein and fiber, and low in calories. Snack on them boiled, toss them into salads, puree into a yummy hummus or enjoy it with your favourite Chaats!
6) Green Peas
Not many vegetables are as rich in protein as this winter staple. You
get the protein and fiber from frozen green peas too. Try Matar Paneer to boost and
double your protein intake!
7) Mixed Seeds
Seeds add crunch and quite a bit of protein to your meals. Choose
from sesame, sunflower, pumpkin or poppy seeds – as they’re all high in protein and
healthy fats. Apart from salads, you can also add them to raita, cereal or homemade