As a vegetarian, ensuring an adequate protein intake is crucial for overall health. A staggering 84% of Indians fall short of the recommended daily protein requirement, as reported by the Indian Dietetic Association in 2018. While traditional vegetarian staples like nuts, legumes, and pulses are rich in protein, a combination of new alternatives and classic sources can help bridge the deficiency gap.
1. Whole Grains: Plant-based protein often lacks some essential amino acids. Combining whole grains like quinoa with legumes ensures a complete amino acid profile. Enjoy dishes like vegetable quinoa pulao, quinoa upma, salad, and tikkis to make the most of this protein powerhouse.
2. Nuts and Seeds: Almonds, peanuts, cashews, chia, sesame, and sunflower seeds are excellent protein sources. While high in fat, they make for great post-workout snacks. Incorporate them into dishes like Asian stir fry vegetables, vegetable burgers, or enjoy chia seeds in smoothies and yogurt.
3. Dairy: Paneer, curd, milk, and cheese offer protein with low carbohydrates. From dahi and paneer kebabs to palak paneer, including dairy in your diet can be delicious and nutritious.
4. Pulses and Legumes: Rich in protein, pulses (18g/cup) and legumes like chickpeas and beans (15g/cup) help maintain blood sugar levels and lower blood pressure and cholesterol. Hummus with vegetables and chickpeas chaat make for healthy and protein-packed snacks.
5. Soy Products: Tofu, edamame, and tempeh are protein-rich options. Incorporate them moderately into your diet, trying various tofu types for diverse dishes. Hello Tempayy offers flavoured tempeh cubes for a tasty addition to your meals.
6. Sattu Powder: Revive the forgotten superfood, sattu powder. Two tablespoons equal the protein content of one egg white. Mix it with water or almond milk, or add it to rotis and chillas for a nutritious boost.
7. Buckwheat: With 6g of protein per cup, buckwheat is versatile. Explore dishes like Japanese soba noodles, buckwheat bread, and pancakes for a delightful protein addition.
8. Vegan Protein Powders and Beverages: Consider plant-based protein supplements like pea protein for an easy boost. Brands like Green Protein offer a variety of protein beverages.
9. Spirulina: Rich in iron and manganese, spirulina contains 8g of protein per two tablespoons. Sprinkle it over smoothies, curd, or salads for a nutrient-packed addition.
Incorporating these protein-rich foods into your diet ensures a well-rounded, plant-based nutritional profile. Experiment with these options and discover a world of delicious and protein-packed vegetarian delights.
