These Foods Can Help You Complete Your Protein Intake

Top Vegetarian Protein Sources:

Here are some of the best vegetarian foods to help you complete your protein intake:

1. Legumes and Pulses

   Legumes such as lentils, chickpeas, and beans are excellent sources of plant-based protein.

   • Lentils: Lentils are an exceptionally good source of protein, providing about 24 grams of protein per 100 grams.

   They are rich in fiber and essential nutrients. Use them in Indian curry, stews, or salads.

   • Chickpeas: These provide around 19 grams of protein per 100 grams.

   Chickpeas are extremely versatile and can be added to salads or blended into hummus for a delicious dip.

   • black beans: These beans offer approximately 21 grams of protein per 100 grams and are perfect for tacos or burrito bowls.

   Chickpeas are extremely versatile and can be added to salads or blended into hummus for a delicious dip.

2. Soy Products

   Soybeans are among the most protein-rich foods available naturally. There are several variations of soy products that you can enjoy.

   • Tofu: This is practically “soy-paneer” in India. It absorbs the flavor well and can be grilled, stir-fried, or added to soups.

   This popular meat substitute contains about 14 grams of protein per 100 grams. It absorbs flavors well and can be grilled, stir-fried, or added to soups.

   • Soya Chunks: Also known as soy nuggets or textured vegetable protein (TVP), soya chunks are protein-dense foods, providing 52 grams of protein per 100 grams.

   They have a chewy, meat-like texture and can be used in curries, stir-fries, or biryanis after soaking in water.

   • Edamame: Young and Green soybeans that contain about 11 grams of protein per 100 grams. They make a healthy snack or addition to stir-fries.
   Read More: 5 Vegetarian Food Sources of Omega-3 Fatty acids

3. Nuts and Seeds

   Nuts and seeds are effective and delicious protein sources that can be enjoyed all day, without cooking. A plus for working individuals.

   • Hemp Seeds: Offering about 30 grams of protein per 100 grams, hemp seeds are a complete protein source. They can be sprinkled on salads or blended into smoothies.
   • Chia Seeds: With around 17 grams of protein per 100 grams, chia seeds also provide omega-3 fatty acids. They can be used in puddings or as an egg substitute in baking.
   • Almonds: Containing about 21 grams of protein per 100 grams, almonds are perfect for snacking or adding to oatmeal.

   You can have all these seeds on an empty stomach in the morning or sprinkle on oats.

4. Whole Grains

   Indians have been eating grains for ages but wheat has taken over our plates hegemonically. Include these grains for a high-protein diet.

   • Quinoa: A complete protein source with approximately 13 grams of protein per 100 grams. Quinoa is versatile and can be used in salads or as a side dish.
   • Brown Rice: While primarily a carbohydrate source, it contains about 3 grams of protein per 100 grams. Pairing it with legumes enhances its amino acid profile.
   • Oats: Providing around 13 grams of protein per 100 grams, oats are great for breakfast or baking.

5. Dairy Products

   If you’re a vegetarian who consumes dairy, here are your significant protein sources.

   • Milk: A versatile and widely available source of protein, milk contains about 3-4 grams of protein per 100 ml.

   It is rich in casein and whey protein, making it beneficial for muscle recovery and overall nutrition.

   • Greek Yogurt: This thick yogurt or Indian “Dahi” contains approximately 10 grams of protein per 100 grams and is perfect for breakfast or as a snack.
   • Cottage Cheese: With about 11 grams of protein per 100 grams, cottage cheese is high in casein, making it an excellent choice for muscle repair post-exercise.