Proteins are an essential part of our diet. They make up the building blocks of organs, skin, muscles etc. A diet rich in protein helps fight diabetes and lowering blood pressure. They improve mood, increase muscle mass and keep us satisfied for longer. Basically they help maintain overall health. With such great importance, it becomes imperative to have a protein rich diet. However for vegetarians, their proper intake becomes quite a challenge! Here we list the top 15 high protein vegetarian foods which will help you maintain the intake of protein.
1) Almonds
They offer 16.5 g of protein per ½ cup. Also rich in the amino acid L-arginine, almonds can help burn fat and carbs. They are even good source of Vitamin E which is good for eyes and skin. It is known as one of the top protein source for vegetarians which is easily available.
2) Quinoa
Seed/Grain of a leafy vegetable, it is readily available in the supermarkets. It is not only a great source of protein but rich in fibers, minerals, vitamins and anti-oxidants. Cooked quinoa contains 8 g of protein per cup. It can be sprinkled over on salads or in soups.
3) Lentils
Containing plenty of fibers, proteins and key nutrients like iron, magnesium, copper, manganese etc they are a complete powerhouse. They can be added to the lunch or dinner routine and are among the best plant based source of protein. Cooked lentils contain about 8.84 g of protein per ½ cup.
4) Tofu
A good source of iron, calcium and containing about 10-19 grams of protein per 100 grams; tofu is prepared from bean curds in a process similar to cheese making. Tofu doesn’t have a taste of its own and takes on the flavor of the dish it is prepared in.
5) Chickpeas
They contain about 7.25 gram of protein per half a cup. Apart from protein they are rich in iron, phosphorus, potassium, manganese etc that can help lower cholesterol and control blood sugar. They can be added to curries or eaten in roasted form sprinkled with spice and turmeric.
6) Oats
Half a cup of raw oats has 13 grams of proteins. It can replace flour while baking or can be combined with nuts, dates, cinnamon and fruits for a tasty meal.
7) Peanuts
Peanut and peanut butter both are a great source of protein. One ounce of peanut has 7 grams of protein. They are preferred to be eaten in raw form and are also rich in vitamin E, vitamin B, fibers, iron and calcium.
8) Broccoli
Loaded with fiber, potassium and vitamin C; this healthy vegetable provides 3 grams of protein per 96 grams of chopped broccoli. It is also high in various bioactive nutrients believed to help protect against cancer.
