Dietitians say that eating protein-rich food veg can help you lose weight and maintain muscle strength. Protein is essential to ensure complete physical growth and a better energy level. The structural unit of protein, an amino acid, forms the base for facilitating growth and ensuring higher energy levels.
However, with people turning to fast foods, the overall nutrition level is seriously dropping. The situation is even worst in India. Only a few people are aware of what it means to ensure a healthy diet and the role of protein-rich foods. And contrary to mainstream belief, you don’t always need animal products to get enough protein.
There are different veg Indian foods that are known to have a higher protein level. If you are a vegetarian, there are still some great protein-rich foods on the market. These Protein-Rich foods offer a high protein content, and you can add them to your diet to ensure healthy results. Here is a list of 13 Indian vegetarian foods that are protein-rich:
Finding Best Veg Protein-Rich Indian Foods? Try These Options Prescribed By Dietitian
1. Dals or Lentils
Lentils are a legume rich in protein and have only around ten calories per 100 gm. It is also a good source of dietary fiber. While lentils don’t require cooking, they can be added to other dishes to offer additional nutrition benefits. For example, you can add them to soups or salads, use them to make your pasta, or snack on them raw as a salad or side dish.
You can even mix this protein-rich food veg with your curries for extra flavor and nutrition benefits! Dal is a common staple of India that offers a high protein level. From masoor and moong to arahar and chana dal, you can try different dal options with protein-rich content.
2. Beans
Beans are one of the most versatile ingredients that you can find in a vegetarian diet, especially when combined with rice and vegetables. These are packed with protein and a good source of dietary fiber. Eat beans raw or fry them and add them to your salads and dips.
Beans are an excellent source of protein and help to build muscle mass. You can add it to your rice, add them to your soups and stir-fries.
3. Chickpeas or Garbanzo Beans
Chickpeas or garbanzo beans are a type of bean part of the legume family and are known for their high protein content. The primary benefit you get from chickpeas is their high level of resistant protein, an essential component for building muscle. For vegetarians, chickpeas are an excellent source of protein that you can use in both cooking and baking recipes.
It is a good source of dietary fiber and thiamin as well. You can use chickpeas in lentil dishes, add them to casseroles or use it as a side dish on rice meals. Chickpea is also rich in dietary fiber that helps weight loss on a low-calorie diet. You can keep homemade hummus with vegetables; add it as dip while snacking on vegetables as well as sprouts.
4. Matar or Green Peas
Green peas are also another legume part of the pulse family and contain a high amount of fiber. It’s one of the most popular vegetables in Northern India and is also a good source of vegetable protein. You can add to your salads, stir-fries, soups, or have it with rice just like any other pulse.
It’s also a good source of vitamin A, folate, and riboflavin, which helps to improve eyesight and overall health status. For vegetarians, green peas contribute much to the daily protein intake.
5. Almonds
Almonds are a nut that you can include in your diet to offer protein benefits. It is rich in essential minerals, vitamins, and phytonutrients that help to improve overall health. This protein rich food veg is also a good source of dietary fiber and protein.
These are also known to help you lose weight by regulating blood sugar levels and improving satiety. You can add almonds to your smoothies’ raw veggies or use them in baking recipes for sweetness or crunchy texture. You can make your almond milk or use it in different cooking recipes.
6. Soy Milk and Soybean
Soybeans are a good source of protein in your vegetarian diet. Aside from that, it also contains a good amount of vitamin C, which helps to promote a balanced immune system. Soybean sprouts are rich in vitamin C and make a good addition to a healthy diet.
You can use soybean sprouts while adding them to salads, stir-fries, or soups. They also offer essential amino acids required for the proper growth and development of the body. However, while adding soybean sprouts to your diet, don’t over-indulge because it’s high in calories and fat content!
7. Rajma or Kidney Beans
Kidney beans are part of the legume family and contain protein, dietary fiber, and iron content. It also has an excellent source of folate. You can add kidney beans to soups, salads, and side dishes. You can also roast them to have them with rice or vegetables.
In terms of nutritional value, kidney beans are one of the best vegetarian protein sources. You can have them as part of the main course or make them a part of your favorite home-cooked recipe. It’s also known to raise metabolism and promote healthy weight loss.
8. Peanuts and Peanut Butter
Peanuts are rich in protein, but they should be consumed in moderation because they are high in calories, fat, and sodium. In addition, they have a good source of essential minerals such as magnesium, phosphorous, and vitamins such as niacin and folate.
These protein rich food veg are also known to stimulate hair growth and prevent wrinkles from forming. Peanuts are one of the most popular snacks on any day, be it at a party or a get-together. These are a good source of essential micronutrients like copper, magnesium, phosphorus, thiamin, etc., which are needed for healthy body growth.
9. Fruits and Vegetables
Consuming fruits and vegetables daily is an essential part of any vegetarian diet! It is not only beneficial for weight loss but also helps to keep your immune system healthy. Fresh fruits and vegetables are packed with protein, dietary fiber, as well as essential vitamins, minerals, and antioxidants that help you stay healthy and fit.
Aside from that, their high potassium content makes them a great source for weight loss. Eat your fruits and vegetables raw or simply add them to your daily salads and natural juices. You can also add them to stir-fries, rice, sprouts, and salads. They don’t use much fat, which helps make you healthy and fit.
10. Nuts & Seeds
Nuts are packed with protein essential for building muscle mass and maintaining energy levels throughout the day. In addition, it has a good source of vitamins such as magnesium and vitamin E, which help improve overall health status by getting rid of free radicals that cause skin problems or mood disorders.
Seeds are a great source of protein without all the extra carbs found in other vegetable sources. Yes, they are full of carbs and offer essential other essentials. They are good to keep you full and satisfied, which can be helpful to you while losing weight.
11. Oats and Oatmeal
Oats are part of the grain family and are a complete source of protein content. Moreover, it also has a good amount of dietary fiber that helps to support weight loss, and apart from that, it’s also rich in vitamins such as magnesium and vitamin E, which help to improve overall health status by getting rid of free radicals that cause skin problems or mood disorders.
These are also known for boosting metabolism and thus help burn more calories. You can add it to your smoothies, make pancakes or even eat it as a healthy breakfast meal. It is a great way to offer your body some essential vitamins, minerals, and protein throughout the day!
12. Quinoa
This small seed is a complete source for all nine essential amino acids in protein content. It also has a good source of magnesium, iron, and dietary fiber that helps support weight loss, and it also supports the health of your colon.
Quinoa is also known for its high protein level, and it’s considered one of the healthiest protein-rich grains. You can add quinoa to your daily menu or make it a part of salads, entrees, and even soups. You can also use it in different dishes while raising the taste quotient.
13. Pumpkin Seeds
Pumpkin seeds are a great source of vitamin E, which helps fight against infections and may also reduce the risk of getting cancer. These seeds also have a good source of dietary fiber, which is essential for proper digestion. You can add pumpkin seeds to your shakes as they are a good way to get your daily dose of protein.
They are known for their high antioxidant content to fight against cancer, disease prevention, heart diseases, and other health issues. It’s also known for its high protein content, about 13 grams per 100 grams.
14. Black Beans
These beans are a good source of protein and fiber. They are also great for heart health with their low saturated fat content. In addition, they contain many antioxidants properties that can help get rid of toxins and maintain proper digestion.
Black beans reduce your hunger cravings because they’re rich in fiber which helps to fill you up longer. They’re also said to be effective in reducing bad cholesterol levels. You can add black beans to salads, soups, rice dishes, or even make them as protein rich food veg snacks! It’s a great way to get your daily dose of fiber which is essential for weight loss.
15. Cottage Cheese
Cottage cheese is a great source of protein and vitamin B12, vitamin D, and calcium. It’s also a good source of dietary fiber, and it’s also known to reduce appetite and help you lose weight. Studies have shown that those who add cottage cheese to their meals are about 6-8 percent more successful at dropping pounds.
Cottage cheese has been known to help the muscles grow during recovery from workouts because it is a good source of amino acid mixture that serves as a building block for muscles, tendons, and ligaments.
Benefits of Taking Protein Rich Diet
1) Promotes Development of Lean Muscle Mass
Protein is an important nutrient that helps build lean muscle mass in one’s body. It makes up muscles and helps them function properly. Having a good amount of lean muscle mass also helps boost your metabolism rate, making you burn more calories throughout the day. Thus, taking these protein-rich foods will help you attain your weight loss goal faster!
2) Helps in reducing joint pain
It’s very normal to feel joint pain at a certain point in one’s life, especially after undergoing certain physical activity. However, protein rich food veg can help reduce muscle soreness by reducing inflammation.
3) Maintains Good Health
Protein is also a good source of vitamins and minerals that help boost overall health status by getting rid of free radicals that cause skin problems or mood disorders. In addition, a protein-rich diet helps maintain a healthy heart, healthy skin, bones, and organs. Thus, it’s a great way to stay fit and active throughout your life!
4) Promotes Development Of Human Body
If you’re working out but still not able to attain the right kind of physique, then it might be due to protein deficiency. To maintain a balanced diet and attain the desired results from your workouts, it’s very important to have adequate protein.
It’s very important to get enough protein rich food veg in one’s diet. Protein is an important nutrient that helps build lean muscle mass in one’s body. It makes up muscles and helps them function properly. Having a good amount of lean muscle mass also helps boost your metabolism rate, making you burn more calories throughout the day.
