What are the best sources of protein for vegetarians?

Jessy Chandra

Fashion enthusiast | Posted on 29-Jun-2018

One of the main concerns of vegetarians is that they may not get a balanced diet due to the lack of proteins in the food items they consume. Experts and dieticians however, have come up with a list of food items that are wholesome in the amount of proteins. Some of them are as follows:

1. Lentils: Known as nutritional powerhouses, lentils are rich in proteins as well as other nutrients which help in reducing the risk of diseases.

2. Soyabeans: Soyabeans are complete source of proteins. Other nutritional foods like Tofu, Tempeh, and Edamame originate from soyabean.

3. Spelt and Teff: They are high protein ancient grains rich in proteins and vitamins.

4. Greek Yogurt: It has twice as much as protein quantity as the usual yogurt.

5. Nuts and Nut Butters: Nuts like walnut, almond, cashew, peanut, and also butter made out them contain monounsaturated fat and a good amount of proteins.

Priya Gupta

Working with holistic nutrition.. | Posted on 27-Mar-2018

It is a common myth that being a vegan means less protein. Vegetarians think that they can't have enough protein like non-vegetarians. Below are the foods which are the best sources of protein for vegetarian:

1. Tofu

A tasty alternative, this yummy food can add as much as 10 grams of protein per cup to your food. Besides the creamy texture that it lends to your food, it can also be made into desserts, and even gravy.

2. Beans

Easily available in the market, these beans are full with nutrients and antioxidants. A mere half cup of black, white and even red kidney beans, known as rajma, can contain up to eight grams of proteins. A good thing is that several Indian dishes can be easily prepared with beans.

3. Chickpeas

Another protein food that is easily available in the market, chickpeas or Kabuli chana, is high on protein. A 100 gram serving contains almost nine grams of protein. Sprouted chickpeas also contain beneficial amino acids like lysine, isoleucine, tryptophan and total aromatic amino acids.

4. Green Peas

The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk.Green peas are high in protein, vitamins and minerals and can be used as more than just a side dish.

5. Oats

Oats are an easy and delicious way to add protein to your diet. Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber. Oats also contain good amounts of magnesium, zinc, phosphorus and folate.

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