You are aware of eggs and meat as rich protein sources, but this is a general misconception. If you are a vegetarian, it is not unlikely for you to come forward with a protein-rich diet. There are ample choices for protein-rich food for vegetarians, given that you opt for them wisely. Many veggies high in protein can serve as a good substitute for nonveg foods.
When you are into fitness, you often tend to turn to powder-based protein supplements for building muscles and strength. However, it is always a better option to go for raw vegetables high in protein than synthetic supplements. This article has packed with protein rich food for vegetarians that you can easily access and include in your diet.
Can dairy products be good protein sources?
Dairy food items like milk and cottage cheese can be excellent protein sources than eggs. Are you fond of milk? Do you drink milk daily? If so, you are certainly going to pass the protein exam with shining results!
Milk is not only a rich unit of protein but has one of the essential components as calcium. To make your bones stronger, calcium is essential. Calcium takes care of your osteo-health, improves teeth quality, glows your skin, and boosts your immune system effectively. While purchasing milk, remember to avoid the ones with full-fat content. One cup of skimmed milk can enhance your total protein content by 8 grams. As a protein-rich food veg, skimmed milk can offer you immense vitamin D apart from just protein and calcium.
Cottage cheese or ‘paneer’ is another standard dairy product readily available in the market. Paneer has very high casein content, a type of protein helping you slow and effective digestion. Casein in cottage cheese is the same protein that you also find in milk, curd, or yogurt. Being a dairy product, cottage cheese also offers you a good load of calcium. Consuming the optimum amount of cottage cheese every day helps you keep satiated for longer hours. In this way, you lose the want for more foods- thereby helping you burn more and more fat.
You can quickly cook cottage cheese into a vegetable recipe or toss it with sauteed veggies for variation. If you follow a weight-loss routine, protein-rich vegetables and fruits can aid in a faster process. Every half a cup of cottage cheese offers you a protein amount of 14 grams.
Do soybeans and kidney beans have high protein?
Soy products include soybeans, tofu, and soymilk- all of which have very high protein content. Every 0.5 cup of tofu offers 10 grams of protein. Soy milk in half a cup has approximately 2 grams of protein. You can prepare tempeh out of soy product on fermentation, which is a famous Indonesian delicacy. Every soy product provides a handful of magnesium and proteins to aid in muscle building, metabolism of carbohydrates, and energy.
The protein content of kidney beans or ‘rajma’ is comparatively lesser than soybeans. Kidney beans offer you a protein value of 7.5 grams for every half a cup of serving. The protein amount of steamed individual soybeans per 0.5 cup is as less as 4 grams. Thus, if you consider the protein content of soybeans and kidneys, then kidney beans rank above soybeans. Kidney beans offer immense protein, fiber, and carbs. You can consume kidney beans either in a boiled snack or cook a vegetarian dish like a curry. Other variations in kidney beans recipe include as a topping for salads or in enchiladas.
How are mixed seeds essential for protein uptake?
When you add mixed seeds to your breakfast bowl, they give a unique crunch to your meal. However, did you know that sesame, sunflower, chia, poppy, or pumpkin seeds are rich in protein? Mixed seeds are incredibly high in proteins and offer the healthiest form of fat (unsaturated fat). You can easily use mixed seeds in your cereal bowl, raita, homemade granola, and salads. A mixture of seeds in fruit bowls serves as an outstanding protein-rich food for vegetarians. The protein amount you get from a quarter of a cup of mixed seeds is equivalent to 5-7 grams.
A tablespoon of chia seeds usually gives a protein value of 2.5 grams, relatively lesser than a seed mix. However, chia seeds are essential for your health as they contain nine essential amino acids. You also get a good supplement of fiber, unsaturated fats, and satiating protein from chia seeds. Such a balanced ratio of crucial contents helps in regulating your blood sugar level effectively. One vital component in chia seeds is ALA (alpha-linolenic acid), a specific type of omega-3 fatty acids. ALA is majorly responsible for improving your heart conditions, thereby minimizing risks of cardiac disorders. If you are to take chia seeds, add them to a bowl of yogurt or smoothie.
Other uncommon high protein foods:
While discussing protein rich food for vegetarians, it will be a mistake not to mention quinoa. If you visit the nearest supermarket, you will find over 1,400 varieties of quinoa products. Quinoa has almost the full protein content as any other grains, along with an adequate amount of unsaturated fats and fiber. You get a protein amount of 4 grams for every 0.5 cups of quinoa. One unique advantage of having quinoa in your daily meals is its L-arginine amino acid richness. L-arginine reportedly helps in muscle growth over the fat formation, thereby contributing to significant weight loss. So, if you are looking for a health-friendly staple diet- add quinoa to your daily meals today!
Ezekiel bread is a type of bread fortified with wheat, beans, barley, sprouted grains, lentils, spelled, and millet. It contains 18 different amino acids, inclusive of the nine essential amino acids. Every slice of Ezekiel bread offers 4 grams of protein, which on your consumption rate can beat any protein-rich fruits or veggies.