High Protein Indian Vegetarian Foods
Many of us believe that vegetarians have a hard time in getting their proteins from food, which is not exactly true. As it is generally acknowledged that non-vegetarian foods have the richest source of proteins. But it’s not to worry as there are also alot of varieties of vegetarian food which are a great source of protein.
Proteins are essential to our body to perform a variety of tasks that includes cellular maintenance, growth and functioning of human body and creation of every new cell. A constant supply of proteins is required to avoid any deficiencies or the breakdown of body cells. Proteins make up nearly 17 percent of the total body weight.
Sources of Protein in a vegetarian diet: Although it is generally said that high sources of protein include meat, poultry, fish, milk, egg and cheese, vegetarians can also easily meet their protein needs by eating a varied diet which are high in protein.
Good protein sources in a vegetarian meal include:
Tofu: Tofu is a widely enjoyed delicious, slightly soft food made from soybeans. It is a great example how making a simple food like soybeans, natural, inexpensive and very nourishing. Tofu is a versatile form of soybeans and is made by curdling soymilk so that its proteins become coagulated and then pressed into a sliceable cake. It is said that one half cup serving of raw firm tofu contains about 10.1 grams of proteins. Nutritionists recommend daily intake of 56 grams of proteins for most men and 46 gms for women.
Chickpeas: Chickpeas is another excellent food and a good source of protein. It is also known as garbanzo beans, an ancient pulse or legume that originated from Turkey in 7.000 B.C. Chickpeas are a nutrient dense food packed with tons of proteins, fiber and other nutrients and low in calories. Boiled chickpeas taste extremely good when added in salads, pastas or pureed into hummus. This would be the best way of consuming several key nutrients into your diet. Chickpeas is widely used in Indian and Mediterranean cooking. You could use chickpeas in various Indian soups, stews, curries and dips. Adding 100 gms of chickpeas to your salad packs nearly 19 grams of protein to your diet. This is by far one of the best sources of protein for vegetarians.
Soybeans: Soybeans are mostly appreciated for its high protein content. Soy protein contains all of the essential amino acids, which means that it's a complete protein. It is an important source of protein for all those who rely on meatless diets. Soybeans contain more protein than other types of beans. About 35% of the calories in soybeans come from protein, while other types of beans offer only 30% of their calories in protein. In terms of quality, soy protein is on par with meat and dairy protein. A 100 gms of raw soybeans contains 36 grams of Proteins.
Nuts like Cashew nuts, Peanuts, Almonds, Pistachios: One of the best ways to get out most nutrients from nuts and seeds is to soak them in little water which will help keep them more nutritious and also brings out the natural sweet flavour of the nuts and seeds. These are extremely tasty to eat and make a great snack as they provide you with protein, fiber and fat – best combo that satisfies as well as gives an amazing filling power. Dry roasted cashew nuts are highly rich in proteins with lowest fat contents of all nuts. 100 grams of dry roasted cashew nuts contains 15 grams of Proteins 100 grams of Almonds contain 21 grams of protein and 100 grams of Walnuts contain 15 grams protein
Indian cuisine widely uses a variety of nuts and seeds for garnishing the dishes, breads and desserts. They also use the paste of nuts like cashew nuts, peanuts and sesame seeds for preparing delicious and yummy gravies, curries, korma dishes and thus provide excellent sources of quality protein. You could also check out the below list of vegetarian foods (group-wise) that are rich sources of plant protein:
The vegetables that have good source of protein are Brussels sprouts, Eggplant, Cucumbers, Artichokes, Beets, Mustard greens, Onions, Spinach, Turnip greens, Kale, Green pepper, Broccoli, Lettuce, Mushrooms, Zucchini, Watercress etc.
Good source of proteins in fruits are Cantaloupe, Orange, Papaya, Apple, Grape, Banana, Pineapple, Honeydew melon, Peach, Grapefruit, Pear etc.
Legumes having rich source of protein are Soybeans, Garbanzo beans, Lentils, Navy beans, Kidney beans, Split Peas, Lime beans etc.
High Protein Nuts and Seeds include Almonds, Walnuts, Cashew nuts, Peanuts, Sesame seeds, Pumpkin seeds etc.
Rich source of protein in Grains are Barley, Millet, Oatmeal, Wheat germ, Brown rice etc.
I am sure that this article would have being an eye-opener for all those wonderful and healthy vegetarian eaters. Make use of the key ingredients as most of the ingredients are readily available in most Indian homes and consider integrating these protein rich staples in your everyday meal instead of using the other protein supplement powders. You could also create your innovation and delicious dishes adding at least one or two protein rich foods and add it to your daily meal. A little planning on making a well balanced protein rich vegetarian meal will naturally keep you going strong and will automatically keep you fit.
Just chuck out all the junk foods, artificial protein supplements and replace with naturally healthy protein-rich foods. You could also follow this campaign to gain knowledge on some special features and advices from eminent doctors from AAPI (American Association of Physicians of Indian Origin) and also get to know of healthy recipes and diets from popular Chefs that you and your family can relish and enjoy staying fit and strong.
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