We all know proteins are one of the building blocks of body tissue and can also serve as a fuel source. Vegetarians always think that they don’t have any protein source other than from milk, paneer, soya beans, pulses, dal’s which is actually a myth. Vegetarians are unaware that they have plenty of protein sources on which they can relish.
Surprised to know that?? Well let us see some interesting protein sources which vegetarians can include in their routine.
1. AMARANTH
Amaranth is tiny grain but yet powerful food that has similarities like quinoa both are good source of proteins & gluten free. It is rich in lysine which makes amaranth complete protein pack. It also contains calcium, magnesium, potassium, phosphorus, and iron.
- Per serving (30 gms) : 4.2 grams of proteins
- Uses- porridges, breakfast option, oatmeal topping, salad, khichdi
2. ARTICHOKE
The artichoke is a double winner means it has almost twice as much fiber as kale and also contains good amount of protein which makes it perfect to add up in daily routine(one serving). Those who are suffering from liver, gall bladder conditions or sensitive to artichoke should restrict the addition in their diet. Cook & clean the artichoke properly.
- Per medium artichoke: 4.2 grams of proteins
- Uses- dips, roasted, grilled, salad, pasta, risotto, spread
3. BANZA PASTA
Banza pasta is made from chickpea, it has thrice the fiber, twice the protein & half the carbohydrate as compared to regular pasta.
- Per serving (30 gms) : 7 grams of proteins
- Uses- Salad,pastas
4. GREEK YOGHURT
If you are looking to lose weight or build muscle, greek yogurt should be added in your diet without fail. Greek yogurt have more protein as that of regular yogurt. The extra protein will help you feel full and leave you feeling satisfied. Greek yoghurt contains probiotic which helps to improve digestion, immune system and may also help reduce side effects of antibiotic treatments. It is less in lactose thus helpful for people who have lactose intolerance.
- 100 grams: 6.20 grams of protein
- Uses- Dressing, replace mayo, drinks, marination, dip, spread or sauces
5. BUCKWHEAT
Buckwheat is a grain-like seed which is gluten free & powerhouse of nutrients. Buckwheat contains a very high quality protein which offers several health benefits. These protein in combination with amino acids helps in lowering cholesterol levels. Being rich in minerals such as phosphorus, magnesium, iron, copper, zinc and manganese and having high flavonoids content, buckwheat is very effective in curing low hemoglobin and frequent colds and flu.
- Per serving (30 gms): 4.2 grams of proteins
- Uses- porridge, muffins, pancakes, salad, stir fry, noodles, khichdi
6 SUN-DRIED TOMATOES
Sun-dried tomatoes are rich source of nutrients. It is rich in anti-oxidant lycopene which helps to lower you cancer. It is suitable for weight loss or gain, It is also a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Iron, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin K, Potassium, Copper and Manganese. Choose organic, unsalted varieties of sun-dried tomatoes which can be stored for 6 months if unopened without refrigeration. Avoid buying sun-dried tomatoes which are packed in oil.
- 50 gms : 7 grams of proteins
- Uses- salads, pastas, rice, sauces, dips, stocks
7. PUMPKIN SEEDS
Pumpkin seeds are excellent snack to add in your diet. It is low in GI & good source of protein, magnesium and zinc. Magnesium is important for pumping of heart, relaxation of your blood vessels, proper bone & tooth formation. Zinc helps in insulin regulation, boost immunity, good for eyes and healthy skin too. Besides this it is also rich in phytoestrogens which can help to reduce hot flashes, high blood pressure, joint pains & other menopausal symptoms in postmenopausal women. Choose the ones which are unsalted to avoid extra sodium intake. Pumpkin seeds in small amount is enough to meet the required nutrition.
- Handful : 2.85 gms of proteins
- Uses- Top it on salads, pumpkin seed butter, homemade granola mixture of nuts + pumpkin seeds + dried fruits
Well, we all know now that are many varieties of protein sources for vegetarians which can be included in daily life. It which will not allow you to think again that 'do vegetarians have any other options'?