If you are a non-vegetarian, you will surely have many sources of protein. But this does not mean that there are fewer protein sources for vegetarians. A vegetarian protein chart can make it rich in nutrition in the diet. By knowing the vegetarian protein chart, you can understand what to eat for protein or what to eat for protein. Protein-rich fruits can also be included in your diet. Questions are also often asked about the amount of protein in peas. So let us tell you how to get protein. Protein is a very important thing for our body. Protein is an essential macro-nutrient, which is essential for almost every part of the body. From muscle to hair, protein plays a big role as a macro nutrient for many important functions of the body.
Adding sufficient amount of protein in the diet is essential for a healthy body. This is because protein helps repair muscles. Knowing how much protein you should take daily, from this vegetarian protein chart, you can understand the need of your body. Everyone’s protein requirements are different. But it is also important to decide that your diet must include this nutrient i.e. protein. Whether you are a vegetarian or a non-vegetarian, it is important to make sure that protein is included in your diet. In addition, maintaining a high protein diet is also essential for weight loss. If you are a vegetarian and you want to know about the complete vegetarian sources of protein, and then give you some options, which you can include in your diet.
Includes soy chunk in the diet
Soy protein is good for your health. Soy products contain less saturated fat. That’s why soy is good for your heart health as well as your whole health. Often people ask the question whether soy protein should be taken? So soy protein proves to be beneficial. Soy protein options include tofu, soy milk, etc. Healthy protein is that which is low in carbs and cholesterol. To take advantage of soy, you can include soy chunk in your diet. According to USDA data, 100 grams of soy chunk contains 52.4 grams of protein. Let us tell you how you can add soy chunk to your diet –
Pulses and Pulses
Pulses are a great source of protein in a vegetarian diet. They are also rich in folate, iron and dietary fiber. Include different types of pulses in your daily diet. You can also make lentils by mixing dark green leafy vegetables, so that you get more nutrition. Although all pulses are rich in protein, green pulses have a slightly higher protein content than red pulses.
Chickpeas are rich in protein, iron and folate. They are also a good source of dyed fiber, which helps in preventing constipation that often occurs during pregnancy. You can eat choris by making curry or by mixing them with finely chopped cucumbers, tomatoes, onions and making chaats or sundals.
Beans, beans, beans, beans etc
All types of beans or beans are good sources of protein. Most beans also contain other essential nutrients such as iron, folate, and vitamins. The most commonly used legumes in Indian diets are Rajma, cowpea and moong and whole moong. Other beans and legumes such as black beans, white beans (cannellini beans) can be used in salads and soups.
Milk, yogurt and cheese
Dairy products such as milk, yogurt and cheese also provide protein in the vegetarian diet. They are also a great source of calcium. If you do not like plain milk, you can use fruit milkshake, lassi or masala buttermilk. Curd can be included in your diet through kadhi, avial and raita etc.
Nuts like peanuts, cashews, almonds etc. are a very good source of protein for vegetarians. They are also rich in omega-3 fatty acids. A handful of roasted nuts can be eaten as healthy snacks. You can also add chopped nuts to wheat porridge or oat porridge. Also, if groundnut is added to poha and upma, it tastes crisp. You can also apply peanut butter (peanut butter) or cashew butter (cashew butter) on your toast.
Seeds of sunflower, sesame and pumpkin, etc. are rich in protein, iron and omega 3 fatty acids. You can sprinkle some chopped fruits as well as some seeds in oatmeal or serial. You can also prepare a nutritious snack by mixing different types of fruits, nuts and seeds.
The seeds of Ramdana are rich in protein, iron and vitamins and its green leaves i.e. Chauli contain sufficient amount of calcium. Ramdana seeds can be made into tikkis and its flour can be used to make puris. You can also make a porridge of Ramdana seeds by adding nuts, which will be a healthy and nutritious snack for you.
Kinoa is also becoming very popular as a vegetarian source of protein. It is a good source of iron, vitamin B6 and magnesium and is low in fat. You can make upma by adding kinoas and vegetables, which will be a protein rich diet. You can use kinoa instead of rice to make casserole and kinoa vegetable casserole