Vegetarians often struggle to meet their daily protein requirements which can lead to numerous health problems like joint pain and hair fall. Here’s a list of foods will help you reach your everyday protein goal.
1. Green Peas :
A cup of cooked green peas contain 9 grams of protein which is slightly more than that in a cup of milk. Apart from protein, they are also a rich source of fiber, vitamin A, K, C, magnesium, phosphorous, iron and B vitamins. Green peas need to be given more credit and instead of serving as just a side dish can be used to make soups, dips or even as a stuffing.
2. Oats and Oatmeal :
Half a cup of dry oats can provide you with around 6 grams of protein. It also contains good amounts of fiber, zinc and phosphorous. Oats are not considered protein by a lot of people however oats higher quality protein as compared to the other carbs. They are very easy to cook and can be used in numerous recipes. Oats are also made into flour that can be used for healthy baking. Innovative recipes like oat burgers and oatmeal pizza crusts are a great way to incorporate oats in your diet.
3. Chia Seeds :
1.25 ounces (35 grams) of chia seeds contain 6 grams of protein. It is a great source of fiber as well. Iron, magnesium, omega-3 fatty acids as well as antioxidants are also present in this seed which is why it has become so popular in the recent times. Chia seeds have a gel like consistency when mixed with any liquid which is why it can be used to make smoothies and pudding. They are also used for baking.
4. Soy Milk :
One cup of soy milk contains 7 grams of protein which makes it as good as cow’s milk as a source of protein. It is easily available in the market with a lot of flavor options. It can be added to a lot of recipes instead of animal milk.
5. Beans and Legumes :
These are a great replacement for meat as a source of protein. They are low fat and have zero cholesterol. Beans and legumes contain 15 grams of protein per cooked cup. They can be replaced with meat in a lot of dishes as they are just as protein-packed and satisfy your taste buds.
6. Tofu :
Tofu has around 15 grams of protein per 3.5 ounces (100 grams). It is a lot like paneer except it’s made of soybean and doesn’t have a lot of taste to it. However, it absorbs flavors nicely and so can be used in various recipes like burgers and stir-fries. Silken tofu can be used to make desserts.
7. Nuts and Nut Butters :
Just one ounce (28 grams) consists of around 6 grams of protein. They are also a great source of fiber and healthy fats. They are also packed with anti-oxidants. Nut butters are delicious and can be consumed guilt-free because of all its health benefits.
These were some of the protein alternatives that are not only vegetarian but also vegan. They are also easier to cook and consume as compared to animal meat. These foods can help you incorporate protein in your diet effortlessly and meet your daily protein requirement.