Hi! Friends, Hope you are healthy and fine. Today’s wellness Blog is about pure veg Protein rich Foods. The major concern for many vegetarians is that they don’t get enough protein rich foods. This in the sense is true because vegetarians do not get adequate protein naturally in their diet. For Non Vegetarians regular consumption of Eggs, Fish & Chicken can provide them with enough protein because they all are considered an excellent source of complete protein. But do not worry!! If you are a vegetarian there are various protein sources available which you can easily incorporate into your diet.
However, before knowing about the various vegetarian protein rich foods let’s first see why protein is important for your body.
Given below are the five major reasons, you should be having enough protein every day –
- Build – Protein is a major building block of muscles, bones, cartilage & skin. You will be surprised but our hair and nails are composed mostly of protein.
- Repairs – Protein also helps in repairing tissues after injuries or workouts
- Oxygenate – Red blood cells consist of a protein compound that transports oxygen throughout your body thereby supplying the body with the nutrient it needs
- Digest – Almost half the dietary protein you consume every day is utilized to make enzymes that aid digestion & make new cells and body chemicals
- Regulate – Protein plays a vital role in hormone regulation at the time of transformation and development of cells during puberty.
How Much Protein You Need
This is another important question that needs to be considered. If you are an average adult, a person who weighs around 70 Kilograms, then you should be consuming around 55 grams of protein per day. However, the protein intake varies depending on your age, sex, health status, and activity levels. For Eg: The International Society of Sports Nutrition recommends having 1.4 – 2.0 grams of protein per kilogram of body weight for people who regularly exercise and want to build and maintain muscle mass.
Best Pure Veg Protein-Rich Foods
Many vegetarians especially those doing regular exercise prefer protein powder as their primary protein source. However, given below are the major pure veg protein rich foods that you can add to your meals:
1. Boiled Mung Beans – Mung beans are excellent plant-based sources of protein. They are native to India and are basically small green beans belonging to the legume family. One cup (202 Grams) of boiled mung contains 14.2 Grams of Protein. They also consist of ample amounts of dietary fiber, vitamins, and minerals like magnesium, potassium, and iron thereby adding proper nutrition to your meal.
Mung beans can be eaten standalone or stir-fried or can be a part of your salad and soups. Personally, I find boiled mung beans one of the best protein rich foods due to their extremely high protein content. Also, they are easy to make as you just need to (soak the mung beans for 4 to 6 hours or overnight & boil it over medium or low heat for 15 Min). Add a pinch of Salt or Turmeric to enhance flavor & enjoy your healthy mung beans.
2. Cottage Cheese (Paneer) – Another excellent addition to the list of Pure Veg Protein Rich Foods is Cottage Cheese which is also called Paneer in India. 100 Grams of full-flat Paneer i.e. (around 5 to 6 medium cubes) provides 18 grams of protein. Apart from this Paneer is an excellent low-carb option and is rich in calcium and healthy fats.
Various snack ideas with Paneer are given below:
- Raw Cubes: Sprinkle with salt, pepper, or chat masala for a quick protein-rich meal.
- Paneer Salad: Add cucumbers, tomatoes, and a dash of olive oil and lemon.
- Paneer Stir-fry: Cook with bell peppers, onions, and light spices.
- Paneer Wraps: Perfect on-the-go paneer snack. Stuff into whole-grain wraps with veggies.
3) Roasted Chickpeas (Chana) – The easily available chickpeas popularly known as Chana are another important piece of equipment in your wellness arsenal. 100 gm of Roasted Chana contains 21 grams of protein. Roasted Chana provides an ample amount of protein and fiber and is still low in calories making it beneficial for weight management.
Out of the various protein-rich foods Roasted Chana has been popular in Indian households for centuries. “Healthy Indian snack with a tradition of goodness”, you can pair it with a hot cup of tea or as a topping on a zesty chaat. Also, you can carry them around to your office, during traveling, or simply resort to healthy munching while enjoying your Netflix movie or a Cricket match.
4) Cow Milk – Cow Milk is an excellent addition to the list of pure veg protein-rich foods and also has ample amounts of calcium, Vitamin D, and various other nutrients. Cow Milk has been a part of diets worldwide for centuries providing vital nutrients for your overall health. Cow Milk contains 8 grams of protein Per 240 Ml Cup. These consist of casein (80%) and whey (20%) protein making it a complete protein source containing all-important amino acids. Milk being a rich source of calcium promotes good bone health, healthy teeth & a strong immune system.
How to make Milk a part of your Diet
You can drink it warm or cold in the morning or before going to bed
Just pour the cow milk over a bowl of cereals or oats for added nutrition
Drink as a milkshake by blending the cow milk with various fruits or nuts
My Recipe: Every morning after breakfast, I pour Milk into a microwave-safe cup, add 1 tablespoon jaggery powder & 1 tablespoon turmeric, microwave it for 40 Sec, and drink the healthy and tasty warm milk.
5) Soybean – Continuing with the growing list of protein rich foods, Soybeans makes the cut as one of the best sources of Veg protein. Soy protein is easily digestible and is an excellent source of omega-6, fiber & iron making it beneficial for your overall health. Males are often advised to exclude Soy Protein from the diet because it reduces testosterone levels. The fact is, Soybean if consumed in excess amounts affects male hormones, however, if consumed within an acceptable limit i.e. 20g per day, it is equally good for men as in the case of women.
Soybeans protein content
Cooked Soybeans: About 16 grams of protein per 100 grams.
Soy Flour: Up to 50 grams of protein per 100 grams.
Soy Products: (e.g., tofu, soy milk, tempeh) vary in protein content but still are rich sources
Ways to Add Soy to your Diet
Soy Chunks Masala – An easy-to-make & delicious recipe flavored with onion, tomato, curd-based gravy, and minimum spices.
Soy Milk – Rich in protein and calcium you can drink it standalone or if you want to experiment can add it to your tea or coffee. Also, Soymilk is an excellent substitute for dairy milk for people who are vegan or are lactose intolerant
Soy Protein powder – A perfect post-workout protein shake.
6) Roasted Peanuts – A popular “time pass” munching in most Indian households, each handful (25 to 30 Grams) gives about 8 grams of protein. However, peanuts also contain 12 gm of fat so it is important to eat them in moderation. Peanuts are one of the richest plant-based protein sources and also come loaded with folate, vitamin E, magnesium, and copper which are vital nutrients for overall health and well-being.
Also, one of the major reasons for including roasted peanuts in the list of pure veg protein rich foods is you can easily make them a part of your diet.
How to enjoy the easily available roasted peanuts
You can enjoy them as a standalone snack either lightly salted or unsalted
Add Chilli powder or a chat masala for a tangy twist
Toppings – My idea of adding peanuts to the diet is simply to use them as toppings for breakfast varieties like poha, upma, thikhat (Spicy) sheera to name a few.
7) Oats – The incredibly nutritious Oats are yet another healthy fit to the list of protein rich foods. Native to the region of Europe, Oats are eaten for breakfast as oatmeal in many Indian households. Oats are one of the decent plant-based protein sources with about 10 to 12 grams of protein per 100 grams of dry oats. Oats are rich in fiber and have a low – glycemic index thereby promoting heart health & they also help in stabilizing blood–sugar spikes.
Incorporating Oats into your Diet
Kellogg’s Oats – Just get a packet of Kellog’s Oats & cook it with milk or water and enjoy it hot in a recipe of your choice
Oats Upma – This Upma is the same as the basic South Indian Upma. Use rolled oats to make Oats Upma as they do not turn mushy. Use vegetables or carrots, beans, and peas to amplify the taste and nutrition of the Oats Upma.
Oats Smoothie Bowl – Take ¼ cup rolled Oats, 1 Banana, 1 cup almond milk, & 1 tbsp peanut butter. Blend them together until smooth and enjoy the smoothie by adding your favorite toppings.
8) Flax Seeds (Alsi) – In this journey of knowing in detail about Pure Veg Protein Rich Foods, the next on the list are Flax Seeds also known as Alsi in Hindi. They are small seeds containing protein, healthy fats, and necessary nutrients. The protein content of 18 to 20 grams per 100 Grams makes flax seeds a powerhouse of plant-based protein. Apart from this, Flax Seeds also contain large amounts of fibre & Omega – 3 fatty acids. Flax seeds are an important part of health-conscious diets due to their several health benefits.
Adding Flax Seeds to your Diet
Get a pack of ground flax seeds & eat 1 tbsp daily. You can eat it every day after your lunch or dinner the way you have mouth freshener.
You can also sprinkle flax seeds over salads, soups, or cereals
After knowing in detail about the list of protein rich foods, it is clear that we vegetarians also have lots of protein options to choose from. By incorporating the above-mentioned Pure Veg Protein Rich Foods In your daily diet, you can tantalize your taste buds with delicious meals and at the same time get all the proteins your body requires.
Apart from providing the required nutrients for muscle growth and maintenance the above-mentioned protein rich foods also offer various health benefits like improved digestion, minimizes risk of chronic diseases, and improved energy levels.
To all Pure Vegetarians, henceforth stop complaining that only non-vegetarians get ample protein. Choose from the wide variety of Pure Veg Protein Rich Foods & achieve your fitness and lifestyle goals. If you like reading about healthy foods I have also published another Blog in this regard titled “Eat Food as Medicine”