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Are you struggling with finding good sources of protein as a vegetarian? Worry not. Protein is one of the most important nutrients in our diets. While it is more common to get proteins from non-vegetarian ingredients like animal and animal byproducts, many excellent vegetarian options also exist. Made up of chains of amino acids, they help generate and regenerate cells in the body, helping growth and development.
Since most veg protein sources, including protein rich vegetables and protein rich fruits, do not contain all the essential amino acids our body needs, it is important to add a variety of these foods to your diet to ensure good protein intake. Healthy adults should aim to get around 35% of their daily calorie intake from proteins. While it might seem daunting to find veg protein sources, researchers agree that a good vegetarian diet abundant in protein rich vegetables, protein rich fruits, pulses, and nuts can meet all your nutrient needs.
Here are a few veg protein sources for you to add to your diet.
Are you a fan of spicy dal tadka or smooth dal makhani? Or maybe you prefer mild lentil soups and everyday homemade dal. Either way, lentils are a great source of protein for you. Every cup of cooked lentils packs 18 grams of protein and makes up for half of your daily recommended fibre intake! So grab some dal for your next meal and reap the many health benefits of lentils.
Feel like snacking? Reach for chana! Chickpeas are a powerhouse protein from chole to falafel, or chat and salads. Also known as garbanzo beans, there are 15 grams of protein in every cup of cooked chickpeas. Rich in many other nutrients like iron, potassium, manganese, etc., are among the better options for veg protein sources.
Surprised to see that the humble pea is one of the most protein rich vegetables? That’s right, with 9 grams of protein in every cooked cup, peas have more protein than milk! They are also rich in vitamins and other nutrients, especially fibre, with the ability to cover a quarter of your daily recommended intake. Toss them in with rice or curries, they’ll add great value to your meals. Add this gem to your veg protein sources.
If you have heard of superfoods, you’ve probably heard of quinoa. Did you know it is considered a complete source of protein? Each cooked cup of quinoa has 9 grams of protein along with all the essential amino acids. Cook it plain to have as an accompaniment with curries or mixed into salads, or flavour it with spices and veggies to have as a meal by itself! To top it quinoa is also gluten-free!
A versatile, nutritious grain, amaranth is naturally gluten-free and rich in protein, fiber, micronutrients and antioxidants. Amaranth is considered a complete source of protein, which means it includes all nine essential amino acids. Toast a tablespoon of amaranth seeds on a hot, dry skillet and use the “popped” seeds as a snack or use them as nutritious toppings for soups, salads, and vegetable dishes. Mix them with organix jaggery for filling, yummy ladoos or chikkis.
Another superfood on the list, chia seeds are packed with nutrients. Just 35 grams contain 13 grams of fibre along with 6 grams of protein. Did you know chia seeds can absorb a lot of water and turn gel-like? This makes them versatile in many different kinds of cooking and baking. Whether it’s a smoothie bowl for an Instagram worthy meal or overnight pudding for an easy to grab breakfast, chia seeds can meet your protein needs easily.
When it comes to supremacy in quality, oats beat wheat and rice. Bringing 6 grams of protein and 4 grams of fibre for every half cup, the protein in oats is considered to have better quality. You can have it as simple oatmeal for breakfast, tossed into some healthy granola, or ground up into flour for baking. Either way, it’s a healthier grain for you!
We know nuts and seeds are great sources of healthy fats and fibres, but did you know that they also add between 5-7 grams of protein to your meals for every 28 grams used (depending on the type)? Thinking about roasting them? Think again. Raw nuts are the best sources of protein and are the better choice whenever possible. Nuts are super versatile, you can reach for natural nut butter to eat with fruit or bread, throw them whole or crushed in salads, or even snack on them between meals.
Women tend to ignore nutrition for themselves dedicating all their energies caring for near and dear ones. For you selfless warriors we have just the right, quick fix! Kapiva Proteins with Herbs for Women – an ayurvedic plant-based formulation to boost women’s wellness will help meet your daily protein requirements. With the goodness of herbs, protein superfoods, and multi-nutrients, this powder seamlessly fulfills your daily nutritional requirement. And who can resist the yummy kesar badam flavour.
We are a team of food scientists and Ayurveda experts at Kapiva. Our mission is to raise awareness and educate people on ancient principles and herbs found in traditional texts. We work together to develop the most comprehensive content on Ayurveda which is grounded in peer-reviewed, scientific research.
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