Top 15 Protein Rich Vegetarian Foods
How a vegetarian gets a good amount of protein via food? Yes, it is possible to get protein without meat only through vegetables. Lots of people are thinking that poultry, meat, eggs are the best way to get these proteins but they don’t know that there are several vegetarian food products available that are fully loaded with healthy protein. So, in this write-up I have explored a list of best vegetarian foods that is rich in protein.
High Protein Vegetarian Foods In India:
This article provides list of best protein rich vegetarian foods along with high protein vegetables. These are very effective to your healthy high protein diet.
¼ cup of uncooked quinoa offers 170 calories, 7 grams of protein and 2.5 grams of fat. In addition, “it is the only grain identified to be a total protein which involves all necessary amino acids. The Quinoa really contains all the nutrients you would obtain from consuming meat. Quinoa is one of the most excellent vegetarian rich foods which is perfectly suitable for high protein vegetarian diet.
Beans are the best and ideal high protein vegetables with super taste. The ½ cup of canned black beans provides 110 calories and 1 gram of fat; however they contain 7 grams of protein. Unite the beans by rice or corn that gives you the amino acids you obtain from animal proteins, other than the majority plant-based proteins lack. Nearly all beans are small in methionine and tall in lysine, whereas rice is low in lysine and great in methionine. These meals are a huge way to fill up on protein plus carbohydrates later than intense exercises.
Legumes like chickpeas, green peas, lentils, soybeans plus kidney beans are frequent ingredients in Indian dishes. They are wealthy in protein, and also full with fiber, phosphorous, iron, potassium plus B vitamins. For example, 1/2 cup of cooked lentils provides nearly 9 grams of protein, plus 1/2 cup of cooked chickpeas contains about 7 grams of nutritional protein. Hummus, completed from chickpeas, is also a basis of vegetarian protein. You have to add this protein rich vegetarian food to your vegan diet.
4. Dairy Foods:
A lot of protein rich dairy vegetarian foods like milk, yogurt plus cheese are commonly included into vegetarian Indian dishes. Calcium-fortified nondairy substitutes, like soy milk plus soy yogurt, are also brilliant source of protein. A cup of milk otherwise soy milk provide concerning 8 grams, plus 1 cup of low-fat yogurt contain about 13 grams of dietary protein. A Paneer, a clean cheese general in Indian cuisine, contain as regards 7 grams of protein for each ounce.
5. High Protein Vegetables:
There are many vegetable that provides some amounts of high proteins and they are as follows;
- 1 cup spinach – 5 grams.
- 1 cup boiled peas – 9 grams.
- 1 avocado – 10 grams.
- 1 cup broccoli – 5 grams.
- 1 cup cooked sweet potato – 5 grams.
- 2 cups cooked kale – 5 grams.
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This is also one another protein rich vegetarian food typical, tofu that is prepared from soybeans, offers just 94 calories, 5 grams of fat plus 10 grams of protein for each half-cup serving. It is also identified as ‘bean curd’ as well as a 1/2-cup piece of firm tofu contains around 10 grams of dietary protein.
- Women: 46 grams of protein daily
- Pregnant women: 71 grams daily
- Men: 56 grams of protein daily
Spirulina is one another important high protein vegetarian food. Spirulina is 65 – 71 % total protein compare to beef, that is only 22 percent, plus lentils that is only 26 percent. Spirulina is an outstanding basis of vital amino acids plus minerals easily assimilate by your body. You would require using only 2 tablespoons of spirulina as a protein alternate for a meal.
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8. Almonds Plus Almond Butter:
About 6 and 8 grams protein is present in handful of almond. Almond butter is less toxic plus allergenic than peanut butter, while the protein amounts are parallel by association. This is one of the prominent high protein vegetarian foods.
This vegetarian food is one the best sources for high protein.This is a flexible firm textured cooked soybean which is also a complete protein,” like quinoa. A half-cup has 160 calories plus an enormous 15 grams of protein, other than it’s a bit tall in fat by 9 grams.
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Despite the name, buckwheat is not really placed in the category of wheat. Also known as kuttu in India, buckwheat is known to have 6 grams of protein per cup of serving. Provided it is cooked of course. While the Japanese believe turning them into noodle material like everything else will preserve the protein, Indians grind it and make it into flour, thus getting a perfect recipe for gluten free bases. If you are tired of the usual oatmeal that you are dieting on, this should be a good start to your alternative for a protein rich vegetarian food.
The next in this list of high protein vegetarian food is Soy. While it might sound strange, soy is just the right alternative to rice and beans and it goes easy on your digestive system. Per half cup of serving of soy has at least 15 grams of Protein, which is quite the number. Soy should be taken occasionally despite the benefits because it is a canned food and is made by fermented beans. Choose the pack with the highest protein content and you can soon load yourself up with a righteous amino acid dose.
12. Hummus and Pita:
This Lebanese food is quite the delight for people looking for vegetarian protein sources. It has wheat and chickpeas, rich in protein equally. Whole wheat pita’s single slice has about 7 grams of protein when taken along with 2 tablespoons of hummus. Another reason to love this food is its different taste, so don’t forget to experiment with the spices that go into your dish, making it even better a meal.
13. Peanut Butter Sandwich:
It might seem strange for the fat content dish to find its place amongst high protein vegetarian food, but it will come across as equally astounding that the sandwich has as high as 15 grams of protein per 2 slices of the bread had along with 2 tablespoons of the butter. While there are other ways to involve peanut in your diet, the combination of peanut and wheat is what makes this food source your ideal breakfast serving. It might be higher in calories than its contenders, but nothing exercise can’t beat. Besides, as long as the amino acids from the butter are boosting your protein levels, your metabolism will take care of the rest.
Known as Sabza or Sabja in Hindi, Chia is a low key vegetarian source for protein. Every 2 tablespoon of the seed has about 4 grams of Protein. Aside from that, the seeds are one of the most preferred choices for loading up Omega 3 fatty acid into the body. Also common in iron, antioxidants and zinc, chia seeds when combined with milk or even water can taste delightful and make the healthiest of puddings.
15. Rice and Chickpeas:
More colloquially called chola in India, chickpeas and rice is one of the most common staple diet for vegetarians. Among protein rich vegetables, chickpeas tops the list. It is not only high in lysine, but when combined with rice, it is a crucial protein source, since rice is rich in Methionine. Every cup of the dish is host to about 7 grams of Protein.
While you might want to take protein bars to get the essential amino acids that you miss out on for being a vegetarian, combining these protein rich vegetarian foods can give you the same healthy meals. The benefit of it all is that not only are the dishes cheap, but also low on calories overall.