High protein vegetarian food which is more powerful than non-vegetarian food.
Read the article completely then only you will be able to understand!
While we know that meat and eggs contain a good amount of protein, there is a common misconception that vegetarian diet plans fall short in this regard.
However, this is a myth, as vegetarian diets can also be great sources.
Although many vegetarians have turned to protein powder as their source of the nutrient, we have put together a list of protein-rich foods for vegetarians that can help them meet their daily requirement without any meat.
Chickpeas (gram):
Chickpeas have a unique nutritional profile.
One cup (200 grams) of boiled chickpeas has only 102 calories and only 729 calories in a serving of only 28 grams.
About 67% of its weight consists of carbs, while the rest of chickpeas is made up of protein and fat.
Did you know that one cup of chickpeas provides 40% of your daily requirement of fiber, 70% of folate and 22% of iron?
In addition, they have a low glycemic index. This means that your body digests this legume more slowly, which helps you feel fuller for longer and prevents spikes in blood sugar levels.
Protein in Chickpeas – 7.3 grams per 1/2 cup serving
Bean:
Kidney beans are rich in proteins, carbohydrates and fiber.
Steamed or steamed with rice, rajma rice is an all-time favorite dish in Indian households.
In addition to being delicious, it is a nutritious food that can be enjoyed as a curry, as a topping in salads, or as a pickled chili.
Protein in Rajma – 7.5 grams per 1/2 cup serving
Milk:
Drink milk regularly?
If you do this, you will surely do well in 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 are rich in vitamin D, and make the best use of the proteins in milk.
Protein in milk – 8 grams per 1 cup serving
Cheese:
Paneer is to India what paneer is to the rest of the world.
High in casein, a slow-digesting dairy protein, cheese also provides you with a good amount of calcium, keeps you fuller for longer, and helps you burn more fat.
Reason enough to have more?
Add it to vegetable preparations, add to roasted vegetables or eat it as it is, and enjoy the benefits of protein in paneer.
Protein in paneer – 14 grams per 1/2 cup serving
Lentils:
Indians cannot do without their pulses, be it Arhar, Urad or Moong.
A part of almost every meal, lentils are an easy and inexpensive way to boost your intake of protein, fiber and essential minerals.
Serve with rice or roti for a complete meal.
Protein in pulses – 9 grams per 1/2 cup serving
Green peas:
Not many vegetables are as rich in protein as this winter staple. You also get protein and fiber from frozen green peas, so go ahead and keep a bag in your freezer.
Make sure you pick up the bag and check how the peas are frozen-
If you can feel them, they’re good to go; If not, they are thawed and re-frozen in a larger portion. Try Matar Paneer to increase the amount of protein.
Protein in peas – 7 grams per 1 cup serving
Mixed Seeds:
Seeds add crunch and plenty of protein to your meals. Choose from sesame, sunflower seeds, pumpkin or poppy seeds—as they’re all rich in protein and healthy fats.
Apart from salads, you can also add them to raita, cereal or homemade granola.
Protein in seeds – 5–7.3 grams per 1/4-cup serving
