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9 high protein vegetarian foods

9 high protein vegetarian foods
August 01
12:02 2014

Since long vegetarians have been worried about getting enough protein in their diet as it is said that products like eggs and animal meat are the best sources of protein. Generally, it is believed that non-vegetarian foods are rich in proteins, which makes it extremely difficult especially for a vegan sportsperson or a mom of a growing child to get enough protein without including non-vegetarian food items in the diet.

If you are worried about your kid’s growth or don’t know how you will be able to make muscles then worry not. There are also number of vegetarian foods that are rich in proteins such as dairy products.

Moreover, proteins are important to our body to perform a number of tasks including but not limited to: functioning and growth of human body, cellular maintenance and creation of new cells. Therefore, protein rich diet is essential not for kids and sportsperson or body builders but for everyone. Here are few high protein vegetarian foods that will help you provide your body enough protein to sustain life.

1. Quinoa and other whole grains: Whole grains are extremely rich in protein, but the one that tops the list is quinoa (bathua). Just one bowl of cooked quinoa can provide 18 grams of protein, plus nine grams of fiber. Other whole grains that you can include in your diet are brown rice, whole grain bread, and barley.

2. Legumes, lentils, pulses, and peas: Legumes, green peas, chickpeas, lentils, kidney beans, pulses and soybeans are excellent source of protein. The huge variety also makes it easier to prepare different rich in protein recipes. Legumes are not only rich in protein but they are also packed with B Vitamins, fiber, iron and phosphorous. 1 cup of cooked lentils provide around 18 grams of protein and 1 cup of cooked chickpeas provide about 14 grams of protein.

3. Cottage cheese: Per 100 g of cottage cheese contains 11 grams protein. It is a cheese curd product with a mild flavor. It is drained but not pressured, as a result some whey remains which make it a great vegetarian food.

4. Tofu and other soy products: Soy is so full of flavors that you will never get bored. There are number of soy products that are high in protein including but not limited to: soy milk, tofu, soy ice cream, edamame, soy nuts, soy yoghurt, and soy cheese. Tempeh and TVP are also high in protein soy foods. In addition, many brands of soymilk and tofu also contain number of other nutrients like Vitamin B12, iron and calcium. 1 cup soy milk contains 7 grams tofu and ½ cup of tofu contains 10 grams of protein.

5. Milk and other dairy products: Dairy products are high in protein. So, for your daily dose of protein you can include dairy products like: milk, yoghurt, paneer, cheese, buttermilk etc. in your diet. Paneer a very common and tempting product in Indian cuisine contains about 7 grams of protein.

6. Nuts: Nuts like cashews, almonds, peanuts, walnuts and pistachios are also rich in protein. Soaking these nuts in little water overnight, help get the most nutrients from nuts and also it brings out the sweet natural flavor. 100 grams of almonds contain 21 grams of protein, 100 grams of roasted cashews contains 15 grams, and 100 grams of walnuts contain 15 grams of protein.

7. Seeds: Sesame seeds, pumpkin seeds, sunflower seeds and flax seeds are known to be great sources of protein. All these seeds can be used in number of dishes very easily that will not only help you make your diet protein rich but also gives a nice taste to the dish.

8. Muesli: Muesli is not only rich in protein but there are several other nutritional benefits of muesli as well. It has less calories and sugar, high in fiber, great source of omega-3 fatty acids and antioxidants.

9. Peanut butter: Peanut butter is not only crunchy and tastes awesome but it can be a great addition in your diet too. Try spreading peanut butter on bread and toast rather than butter for more protein in your diet. Per 2 tbsp contains 8 grams protein.

All these vegetarian foods are high in protein, but before consuming them in moderate amount make sure you are not allergic to any of these. Some individuals are allergic to peanuts and peanut butter while some find it hard to digest dairy products. So, find how your body reacts to these before you include them in your diet. You can also consult your doctor.

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