Everywhere we look, people are discussing protein, often mentioning eggs and meat, which can make vegetarians concerned about their protein intake. Recent studies indicate that 80% of Indians are protein deficient. So, what can be done about this? Two obvious solution is to start consuming non-vegetarian foods or protein powders.
While you may have heard this suggestion before, I’m going to present five options that are completely vegetarian. It’s important to note that some protein-rich foods can also be high in fat or carbohydrates, but the options I will provide contain over 10g of protein and less than 8g of fat
1. Tofu
Tofu is a plant-based protein source commonly utilized by individuals following vegetarian and vegan diets. Due to its neutral flavor profile, tofu is capable of absorbing a variety of flavors. It is produced from soybeans. Although tofu can be purchased from retail outlets, the process of making it at home is relatively straightforward.
Below is a method for preparing tofu at home using readily available ingredients.
– Soybeans: 2 cups – Water: 6-8 cups
– Lemon: 2-3 teaspoons
Instructions:
- soak soyabean in water for at least 8 hours.
- After soaking, drain the water and blend them with fresh water until it become smooth.
- boil the mixture and keep stirring to avoid burning
- add lemon in the mixture and after it become coagulant solution, rinse off with cloth and let it set for 15-20 minutes.
Nutritional value per 100gm
Calories: 144 kcal
Protein: 17gram
Carbohydrate: 5gram
Fiber: 2gram
Fat: 8gram
Calcium, copper, selenium and manganese
Certain individuals express a preference against tofu due to its texture, flavor, negative past experiences.
And IT’S COMPLETELY ALRIGHT!
2. Edamame
The term “edamame” may evoke a sense of unfamiliarity, as it is often perceived as a foreign vegetable. In Hindi, it is referred to as “Matlab ki matar.”
Nutritional Information (per 100 grams):
– Calories: 144kcal
– Protein: 12.4 grams
– Carbohydrates: 11.1 grams
– Fiber: 5.2 grams
– Fat: 6.4 grams
Nutritional Information (per 155 grams, serving size):
– Calories: 189
– Protein: 17 grams
– Carbohydrates: 15 grams
– Fiber: 8 grams
Edamame is also a source of essential nutrients, including calcium, magnesium, phosphorus, and potassium.
3. Green Peas
Green peas are a well-known winter vegetable, commonly utilized in Indian cuisine alongside parathas and matar paneer, among other dishes.
Nutritional Information (per 100 grams):
– Calories: 93
– Protein: 7.2 grams
– Fat: 0.1 grams
– Carbohydrates: 15.9 grams
4. Chickpeas
Chickpeas, a staple in many households, belong to the legume family. They are a key ingredient in popular dishes such as chole bhature and chole kulche.
Nutritional Information (per 100 grams):
– Calories: 164
– Protein: 9.6 grams
– Carbohydrates: 27 grams
– Fat: 2 grams
– Minerals: Calcium, Iron, Magnesium, and Phosphorus
5. Red gram dhal (tender)
Tender red gram dhal is harvested prior to full maturity, a practice that enhances its protein content, Because the seeds have a high protein value, and matured seeds are hard and less palatable.
NOTE: The protein content does not diminish when harvested mature. It is just they remain stable.
The following is the approximate nutritional value of one cup of tender red gram dhal.
(160 grams) serving of tender red gram dhal (split pigeon peas):
- Calories: 198 kcal
- Protein: 8.1 grams
- Total Carbohydrates: 34.6 grams (of which 7.8 grams is fiber)
- Fiber: 7.8 grams
- Fat: 0.9 gm
HOW TO LOOK FOR TENDER DAL
- They will look fresh, not dull.
- They will be softer and less brittle.
- They cooked quickly
But when you are buying packaged red gram dhal, do check its harvesting date or other information like “young” or “tender” on the back or front of the package.
Conclusion: Being vegetarian does not make it difficult to find rich sources of protein; you simply need to know which foods are the best sources. Foods such as chickpeas, tofu, and peas, among others, are excellent sources of protein and are packed with essential nutrients like fiber, vitamins, and minerals.
I hope they align with your dietary preferences as you work towards your health goals.