Indian Protein Rich Food for Vegetarians
Along with two other nutrients, Carbohydrates and Fat Protein is the third and one of the most efficient Macronutrients in our body that ensure mostly our muscles mass to build properly. These macronutrients provide a great amount of energy to sustain life where a single gram of Protein has at least 4 calories. Protein is basically of amino acid blocks, made of carbon, hydrogen, nitrogen, oxygen, or sulfur. Those amino acid block makes protein block then the protein block builds the muscle mass. A massive source of protein products comes from animal sources like meat, fish, egg, etc. But there are a lot of vegetables and fruits and food that contains a lot of protein banks.
Some benefits of Protein Rich Vegetarian Food are
- Protein is used to build muscle and bone blocks and also keeps your skin glowing.
- It helps to supply many nutrients in red blood cells that have protein compounds.
- It also helps to heal faster any wound or injury also keeps your weight in healthy shape.
- Protein curbs hunger and helps to prevent many diseases in our body.
List of Indian Protein Rich Vegetarian Food
There are a
lot of vegetables and food sources that are known for their high rich protein
amount. As we know Egg has the highest amount of protein bank but a lot of Veg
food contains a lot of protein even many vegetables and fruit have turned into
protein powder. Now let's look at some best rich vegetarian Indian protein food
which are described below.
Lentils (Daal)
Lentils or Daal is the
most common and part of every meal in Indian dishes and food. It is so easily
available and inexpensive and comes in various forms like and flavor arhar,
urad, or moong. The fiber protein and other minerals help to lose fat rapidly
and it can be eaten in form of soup or can be eaten with roti and rice.
The protein amount of 1 or 2 cup Lentils is more likely 14-16 grams which are sometimes more than an egg.
Chickpeas
Chickpeas contain a lot of protein and also fiber
with iron, phosphate, calcium, magnesium, zinc, and vitamin K but it does not
have many calories. It can be served boiled or you can make a delicious dish
from it like curry and use in panner for better taste.
1 or 2 cup of cooked Chickpeas contains 7-9-gram protein.
Soybean
Soybean is one of the most protein-containing
Indian vegetarian food which is truly beneficial for our health too if eaten
often. The fat amount is low in it but it has a great amount of Vitamin C with
calcium, fiber, iron, magnesium, phosphorus, and potassium. Mostly it can be
eaten cooked or as a curry with rice.
A bowl of Cooked Soybean can contain at least
28-30 grams of protein.
Peanuts
Peanuts or
nuts or in India it is locally known as Moong Fali is filled with high rich
protein and carbohydrates and also it has a good amount of Vitamin E. It can be
eaten using in any dishes even for a good result you should use it in daily
diet veg dishes and also can eat separately as a snack with a little bit of
salt.
1 or 2 cups
or a bowl of peanuts can have 7-8 grams of protein.
Milk
Milk has a
lot of calcium in it but do you know that it has a great source of protein
which is truly beneficial for our health like for our strong teeth and immune
system, better bone condition, and glowing skin. So drinking milk regularly can
make your health better and protein full filled.
1 cup of
Milk contains 7-9 grams of protein with a good amount of calcium.
Paneer
Paneer in
India is like the main and best vegetarian food or dishes which can also be
made in the home. Cheese or Paneer is high in protein and calcium which is
helpful to burn fat but does not have many calories. It can be eaten with some
fruit or also can be eaten cooked in different forms like curry or soup or like
fries.
50-60 grams
of panner can have 13-14 grams of protein.
Vegetables
As we know that vegetables are known for Minerals
and vitamins but some vegetables contain a bit amount of Carbohydrates and
Protein. These vegetables don't have much protein but 1 cup of cooked and
boiled vegetables can have 5-6 grams of protein. Vegetables like spinach,
potatoes, sweet potatoes, broccoli, and asparagus have more protein than other
vegetables.
Fruits
Fruit such
as banana guava and some limited berries have a very decent amount of protein.
Usually, fruits don’t have protein sources.
Others
- Navy beans have 20 grams of protein per cup.
- Mixed nuts have 6 grams of protein per 2-ounce serving.
- Quinoa can have 8 grams of protein per 1-cup serving.
- Edamame has 8 grams of protein per half-cup serving.
- Soba noodles have 12 grams of protein per 3-ounce serving.
- Greek yogurt can have a minimum of 23 grams of protein per 8-ounce serving.
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