Top 10 Protein Rich Vegetarian Healthy Recipes
Protein is a macro nutrient which is of utmost importance to our body. Every cell of or body needs protein – for growth, repair and maintenance. Basically proteins are building blocks of our organs, tissues and muscles. Hormone and enzyme production in the body also needs protein.
An adult needs around 0.8 to 1 gm of protein / kilogram of body weight. Athletes, pregnant women, lactating women and children have different needs of protein though.
This article comes from us being Vegetarians and often there is confusion of where to get your protein from. Protein consists of 20 amino acids of which only 9 are essential and 12 are non-essential. Essential means that our body needs those 9 Amino Acids from foods and cannot produce it. Complete proteins are very slightly difficult to source for Vegetarians because most of the vegetarian foods do not contain all the essential amino acids. But do not despair! Let’s look at all the Vegetarian protein options available.
Top 10 Vegetarian Protein
1. Eggs: Eggs, of course, are one of the complete source of protein for ova-vegetarians. 1 egg (50 g) yields 6.1 g of protein. They are also an excellent source of other vitamins and minerals along with antioxidants to support your eyes, skin and brain.
While the whole egg (white + yolk) is a good source of protein, the egg white is the purest form. Turn to Egg Paratha is a healthy breakfast. Egg Bhurji is also a healthy form of eating eggs, but the pav that accompanies with it is purely made of maida and one should definitely not opt for it.
2. Buckwheat: Very few know that Buckwheat is a super food and a complete Protein as well. No, it’s not a variety of wheat. It is entirely a different grain by itself. Read More about Buckwheat
Buckwheat Pancakes, Kuttu Pancake Diabetic Snacks
Also known as kutto or kutti no daro, it is available in most grocery stores and extensively used during fasting, especially in west of India. It can be explored in your own kitchen to dish out delicacies like Buckwheat Khichdi and Buckwheat Pancakes and Buckwheat Khichdi.
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe
An added advantage of Buckwheat is that it is gluten-free. Buckwheat groats, which are highly fiber rich, can be explored as well.
Try it in the form of Buckwheat Groats Strawberry Porridge for breakfast.
Buckwheat Groats Strawberry Porridge, Healthy Breakfast
- Almonds: Almonds are easily available vegetarian source of protein. These nuts are full of good fats too which support skin and brain health. Being rich in fiber, they are good to munch on in-between meals. They keep you full for long time.
Almond Milk, Homemade Pure Almond Milk
¼ cup (approx. 25 g) of almonds gives 6 g of protein.
Use them creatively in your cooking but remember with the healthy way – Almond Bhakri. Almond Milk is another healthy option, which suits those with lactose intolerance as well. You need not rely on buying it from the market. Make your own glass at home.
Almond Bhakri, Gluten Free Almond Bhakri
- Paneer: ½ cup of paneer, also called cottage cheese, yields approx. 9 g of protein. This is one of the best source of dairy protein. ½ cup of milk yields 4.3 g of protein. Paneer is also a concentrated source of calcium. Both the nutrients together work to make your bones stronger.
Paneer is an ingredient which lends itself to most other ingredients and thus can be used with versatility. Learn How to Make Paneer with step-by-step photos.
Once you have mastered the art of making paneer, explore it in the form of Paneer Veggie Wrap or Paneer Tamatar Paratha. Remember not to deep-fry the paneer to gain utmost benefit.
Paneer Tamatar Paratha
- Beans and Pulses: Whole beans and pulses are another great sources of vegetarian protein. These include rajma, moong, chana, matki, vatana etc. Most or at least some of these are found in every household. We just need to use them at least 3 to 4 times a week to make up for our protein requirement.
Rajma Salad Healthy Rajma Salad
Rajma Salad is a fairly quick fix salad to make, once the rajma has been soaked an cooked. With all the other veggies in this recipe, you are sure to get your dose of other nutrients along with antioxidants to protect the cells of your body.
Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe
Explore other beans and pulses in the form of and Paneer aur Hare Chana Salad and Chatpata Chawli and Fruit Salad.
Chatpata Chawli and Fruit Salad
Sprout these pulses for added protein intake.
The process of sprouting makes them easily digestible and increases their nutrient content too. Go ahead and make Matki Subzi and Moong Sprouts Panki.
- Dals: Dals are nothing but splits beans and pulses. They are equally rich in protein and very good sources of vegetarian protein.
South Indian Dal Rasam (5.2 g protein / serving), North Indian style Dal ke Parathe, West Indian Moong Dal Methi Subzi (5.6 g protein / serving) and East Indian snack Moong Dal Nimki (6.4 g protein / serving) are some recipes worth trying to nourish your body cells with protein.
Dal Ke Parathe
One way to enhance the protein content of dals is to combine them with cereals and grains. This makes them a complete vegetarian protein together and is said to have high protein bioavailability. Traditional Indian Khichdis are classic examples of this combo.
Brown Rice Khichdi and Oats Moong Dal Khichdi are some healthy options to include in your diet. They are one dish meals which can be enjoyed as a light dinner with a bowl of curd for added protein.
Brown Rice Khichdi, Healthy Lentil Brown Rice Khichadi
- Chia Seeds: There is no debating that Chia seeds are good for your health. A treasure trove of omega-3 fatty acids, which is hard for vegetarians to come by, these tiny seeds are also loaded with fibre and protein. 2 tbsp of chia seeds lend approx. 5 g of protein to your diet.
Energy Chia Seed Drink is one of the best option for Endurance Athletes. It is a low carb, high protein drink which is perfect for those aiming to keep an eye on waistline.
Energy Chia Seed Drink with Lime and Honey, for Endurance Athletes
You can also Chia Seeds and Pear Lassi, which is made with these nourishing tiny seeds along with another protein rich ingredient – curd.
- Walnut: Walnuts are a delicious way to add extra nutrition, flavour and crunch to a meal. It is a great source of those all-important omega-3 fatty acids. It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty.
Chia Seeds and Pear Lassi
Munch on walnuts in between meals as a short snack to get all the necessary nutrients. But many of us avoid that because of its nutty taste. Well then you can try out Walnut Cherry Tomato Salad and Walnut Dip.
Walnut and Cherry Tomato Salad
- Curd (Yoghurt): Curd is known for its probiotic property. Yes, it is more easily digestible than milk. Some people with lactose intolerance may also be able to digest curd, because it keeps the gut healthy.
Dahiwali Toovar Dal
Use curd to make Dahiwali Toovar Dal or Dahi Bhindi ki Subzi. More easy it is to make a raita of your choice with curd.
Well most of us definitely know to make raitas, but some healthy options are Palak Raita and Mint Raita.
Combine them with another healthy seeds, flax seeds, to create Flax Seed with Curd recipe for Athletes.
- Broccoli: This plant based protein is more of fiber, protein, vitamins and antioxidants than fats. Eat it more often. Choose broccoli which is dark green than light green as the former one is more nutri-filled.
Choose cooking methods like sautéing, stir-frying, grilling etc. over deep frying this healthy veggie.
Broccoli and Almond Soup, Protein Rich Recipe
Delicious way to cook broccoli is in the form of Broccoli Soup, Broccoli aur Paneer ki Subzi and Broccoli Almond Soup.
Nourish and feed your cells with enough protein through the day with these healthy recipes!