Which came first, the egg or the chicken? This is an age-old argument or riddle; however, you might wish to put it! But today we are here not to light up that controversy but to list down some amazingly good sources of protein for the vegetarians. Although it is a well-known fact that chicken, meat and eggs are some of the best sources of protein but did you know there are some plant sources of protein that are equally good?
Let’s find out more.
Peas are loaded with nutrients and they are a great source of plant protein. Getting protein from plant sources is equally easy as protein from animal sources. A cup of green peas has 8.6 gm of protein. Fresh peas are also a good source of fiber, thiamine, folate, manganese, and vitamins A, C, and K.
You can add them in your daily curries or add some as the stuffing of paratha.
Green beans have a significant amount of protein in them and are a good addition to salads, curries and rice dishes. A cup of green beans have 2 gm of protein and in combination with other protein sources, they give the essential requirement.
Snack on a combination of nuts to get a significant dose of protein. 7-8 cashews have 2 gm of protein, around 10 almonds have 2.5 gm of protein, and a handful of peanuts have 6-7 gm of protein. So in case you are a vegetarian or there are certain days you turn a vegetarian, just have a handful of nuts and you can get your dose of protein.
Lentils or dal as it is called in India is a staple part of the everyday diet. Lentils are not only rich in protein, but they have a good source of fiber as well. Add a bowl of dal every day to your meal along with rice or roti to make it a complete meal.
Soybean seeds are a powerhouse of protein. A cup of boiled soybean has around 29 gm of protein. It is a perfect source of protein for vegetarians as they are rich in fiber and have omega-3 fatty acids that are heart-friendly. They are also low in cholesterol and have low saturated fat in them that makes them beneficial to the heart.
Milk products are sources of very high-quality protein – whey and casein. Half a cup of cottage cheese has 15 gm of protein, 1 cup of milk has 8 gm of protein, 50 gm of cheddar cheese has 12 gm of protein, 3/4th cup of yogurt has 8 gm of protein. Besides protein milk products are also high in calcium and Vitamin D content. Butter which is extracted from milk is rich in whey protein and healthy fats.
In the form of whole grains, quinoa gives your meal a daily boost of protein. Add veggies like beans and peas to make it a wholesome protein-rich meal.
If you are a vegetarian, eat these to get significant doses of protein in your everyday diet.