Proteins are an important part of our daily diet. They provide our muscles, cells and other vital tissues with the growth factors that are required to keep them healthy and functioning normally.
In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins.
Here are 5 vegetarian protein source which can help you to obtain your protein requirement
1. Tofu
Tofu is condensed soy milk that people press into blocks of different firmness. It is a nutrient-dense food that is high in protein and contains all the essential amino acids your body needs.
100g tofu has almost 18g of protein.
2. Paneer
Paneer is one of my favorite sources of protein. It can be used in a variety of ways, and it's very easy to make yourself. With it's delicate milky flavour, paneer can be used in curries or served grilled as a side like the famous Paneer Tikkas from Punjab. 100g of paneer has 18g of protein.
3. Green gram
Green gram is also known as mung bean or moong is a leguminous plant species belonging to the Fabaceae family with scientific name Vigna radiata. This small, oval-shaped green bean is widely used in Indian cuisines and no meal is complete without the addition of dals, be it with rice or roti’s it makes the meal wholesome. 100g of green gram has 24g of protein
4. Chickpeas
Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods and ingredients. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits. 100g of chickpea has 18g of protein
5. Soya chunks
Soya chunks pack numerous benefits and enable faster muscle building and metabolism. They are great for the health of bone, hair and skin health. According to a 2015 study published in the journal Molecules, it was found that soy chunks can efficiently lower the levels of bad cholesterol in the body and protect the heart from ailments. The study also discovered that soya chunks stop excess fat from accumulating around the organs, thus promoting weight-loss.
Soy is full of polyunsaturated fats, proteins and omega 3 fatty acids. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, 0.5 grams total fat, 33 grams carbohydrates and 13 grams dietary fibre. They are also rich in calcium and iron while providing no extra sugar or sodium to the body.