7 Protein rich food for vegetarians

protein rich food veg in india

“You can only get protein from animals.”

If you are a vegetarian, you must come across this line at least once in your life. If you are wondering whether it's true or not then you are in the right place. In this blog, we will see if this see true or not. We are listing 7 protein rich food veg in India.  

7 Protein rich food veg in India

Given below are 7 protein rich foods that every Indian vegetarian can eat to get protein. 

1) Nuts

Nuts are a good source of protein. They provide almost 2 to 7 grams of protein in 28 grams. As an adult, you will require 0.8 grams of protein per kilogram of your weight. So if your weight is 60 kg, then you will require 48 grams of protein.

Apart from protein, nuts are rich in other essential nutrients as well. They have - 

  • Healthy Fats - These are good for your heart.
  • Fiber - It is good for your gut.

There are many health benefits of Nuts. Some of them are - 

  • They help control cholesterol and keep your heart healthy.
  • They slow down the absorption of sugar in the blood. This improves blood circulation.
  • They also help in weight loss.

Some ways in which you can add this protein-rich food veg in India are - 

  • Add them to your breakfast cereal.
  • Eat peanut butter with bread
  • Add walnuts to your salad

Also read: The Benefits of Taking Dry Fruit Nuts Everyday

2) Chia seeds

Chia seeds have 4.7 grams of protein in 28 grams. This is 10% of the daily intake of protein for an adult. 

Apart from protein, chia seeds are also rich in fiber, calcium, and omega - 3 fatty acids. 

  • Fiber is good for digestion.
  • Calcium is good for your bones.
  • Omega - 3 fatty acids helps in keeping your brain and heart healthy.

There are many health benefits of chia seeds. Some of them are - 

  • They protect you from constipation.
  • They lower the cholesterol level.
  • They improve your memory
  • They make your bones strong

There are several ways in which you can add these protein-rich food veg in India to your diet - 

  • Use them with your cereal, oatmeal, or yogurt.
  • Add them to smoothies
  • Sprinkle them on cakes.

3) Pumpkin seeds

Pumpkin seeds have 8 grams of protein in every 28 grams. This is 15% of the daily intake of protein for adults.

Apart from protein, pumpkin seeds have the following nutrients - 

  • Magnesium - Helps in nerve and muscle function.
  • Zinc - Heals wounds and Increases fertility.
  • Iron - Provides oxygen to the body.
  • Phosphorous - Produces energy.
  • L-arginine - Improves blood flow and erectile function.

Also read: 11 Pumpkin seeds benefit that you shouldn't miss out on - Healthy Master

Some ways in which you can add this protein-rich food veg in India are - 

  • Eat them raw
  • Roast them
  • Add them to smoothies

4) Chickpeas or chana

Chickpeas are rich in protein and provide 14.5 grams of protein in one cup. This is 26.8% of the daily intake of protein for an adult.

They are also good sources of the following nutrients - 

Some ways in which you can add this protein-rich food veg in India are - 

  • You can make hummus by mixing chickpeas, tahini, lemon juice, and garlic.
  • Eat them as a snack
  • Roast them

5) Dals

Dals come under legumes. You can get 15 grams of protein in 100 grams of dal. This is a one-third daily intake of protein of an adult. 

They are good sources of fiber, iron, and folate.

  • Fiber is good for your gut health. It helps in losing weight.
  • Folate is good for pregnant woman. It helps in protecting children from birth defects.
  • Iron carries oxygen to all body parts.

Some ways in which you can add this protein-rich food veg in India are - 

  • Cook them and eat them with rice.
  • Stew them.
  • Add them to curries.

6) Green peas or matar

Green peas provide 8 grams of protein in 1 cup. This is 16% of the daily intake for adults.

Green peas are also rich in Fiber, Vitamin C, Vitamin K, and folate.

  • Fiber keeps you fool and helps in digestion.
  • Vitamin C protects your cells from free radicals.
  • Vitamin K is important for blood clotting.
  • Folate protects children from defects in pregnancy

Some ways in which you can add this protein-rich food veg in India are - 

  • Add them to the soup.
  • Add them to cooked vegetables.

7) Kidney beans

Kidney beans have 8 grams of protein in 177 grams. It provides good amount of protein for adults. 

They are also a good source of fiber, folate, iron, and potassium. All of these nutrients have their own benefits - 

  • Fiber helps you lose weight and to digest the food.
  • Folate helps to protect your child from birth defects during pregnancy.
  • Iron is important for hemoglobin. It carries oxygen to all parts of the body.
  • Potassium is good for your heart.

Some ways in which you can add this protein-rich food veg in India are - 

  • You can cook them and make a vegetable.
  • You can use them with stews.
  • You can add them to soups.

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