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List of Protein Rich Vegetarian Indian Foods
Last Updated : Oct 26,2018
List of Protein Rich Vegetarian Indian Foods
Here is a detailed list of Vegetarian Protein Rich Foods from Buckwheat to Moong Dal. A complete protein must have nine essential amino acids which the human body does not produce. So where do Vegetarians get their protein from? Eggs and Buckwheat is the only Vegetarian product which is a complete protein. The rest of the products listed below are also rich in protein so include them in your diet. If you don't take eggs, then make sure you choose Buckwheat in your diet.
21 Protein Rich Vegetarian Foods
protein rich vegetarian indian foods
Buckwheat : Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. Buckwheat is a complete protein and contains all 9 essential amino acids. So eat tons of it through Buckwheat Dosa, Buckwheat Khichdi & Buckwheat Pancakes.
Sprouted Hara Chana : Protein and iron rich sprouted hara chana is a great addition to a weight loss diet. Try a salad, subzi or even making tikkis using this healthy pulse.
Peanuts : High in protein and try this Homemade peanut butter recipe made with 100% peanuts.
Chana Dal : Chana dal is baby chickpeas that has been split and polished. Diabetic-friendly chana dal is high on protein count (10.8 gm per 100 gm). It is also high in fiber and aid in managing blood cholesterol levels.
Flax Seeds : 100 grams of ground flax seed supplies about 20 grams of protein. Flax Seeds called Also in Hindi are available cheaply all over India.
Pumpkin Seeds : With 18.5 gm of protein per 100 gm, these subtly sweet and nutty seeds are serve as a health addition to any salad. The seeds are also one of highest sources of Omega 3 fatty acids found in plant foods which help reduce inflammation in the body.
Sprouted Moong : The most common pulse found in every household is moong. Sprouting moong takes not more than 8 hours after soaking. These easily digestible and protein rich moong sprouts with the slightly crunchy texture and sweet flavour adds to the taste of dishes you use them in, from salads to dosas.
Spouted Masoor : Sprouted masoor refers to whole masoor beans, which have been sprouted. The technique used involves first soaking the whole masoor in Water for 6-8 hours.
Sprouted Kabuli Chana : Kabuli chana is high on its protein count (17.1 gm per 100 gm) and sprouting it will increase it’s protein content by another 25 to 30%. It tastes nice when cooked and combined with onions, tomatoes, coriander, salt and pepper to make a healthy salad.
Curd or Yoghurt : Low glycemic index and high protein food. A favourite of Indian households eaten plain or as a raita or tossed in rice.
Toovar Dal : Also called as tur dal, arhar dal, 22.3 gm of protein per 100 gm qualifies this dal as a high protein ingredient. It also has a good amount of iron, folic acid, calcium, magnesium, potassium and B vitamins.
Chia Seeds : These are a concentrated source of protein, fiber, antioxidants and omega-3 fatty acid which help in maintaining overall health of the body. 2 tbsp of chia seeds is enough to provide you 5 gm of protein.
Oats : Well-known as high fiber and high protein (13.6 gm per 100 gm) grain, it’s high Beta-glucagon content aids in managing diabetes too. An array of dishes like tikkis and dosas to rotis and khichdi can be made using oats. You can use them as a substitute to high carb cornflour as binding agent to make tikkis too.
Eggs : This is a complete protein which contains all the nine essential amino acids which a Vegetarian cannot get from any other source other than Buckwheat. Try this easy Fried Egg recipe.
Quinoa : It is one the highest sources of protein and fiber amongst the cereals. It’s gluten-free and one of the plant foods which contains all the nine essential amino acids. Definitely worth a try!
Brussel Sprouts : Low in calories and high in protein and fiber, Brussel sprouts are one of the healthiest food to toss a salad. They are also a great source of vitamin C, which makes them a super anti-inflammatory food.
Paneer Or Cottage Cheese : This protein rich food is made in almost every household in India. The best source of protein amongst the dairy group is what it should be named as. Not high in fat or carb, but gives you all the protein to byuild strong bones and muscles.
Milk : Great source of protein but not the healthiest food option and most adults are intolerant towards it.
Broccoli : One of the highest sources of protein amongst the vegetable category, it is rich in antioxidants too. It’s nice and bright green colour earns it an eye appeal. Try making a soup, paratha or subzi using this wonder vegetable.
Tofu : A high protein alternative to meat, tofu forms a part of vegetarian meals too. This unfermented soya product has been rated high than other processed soya products.
Almonds : Since ages soaked almonds have been advised to be eaten early in the morning, but you can have them in between meals too. Around 5 almonds in the morning will fetch you around 4.2 gm of protein.
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