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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
For vegetarians and vegans, ensuring an adequate protein intake is essential for overall health and well-being. Fortunately, there are plenty of high-protein vegetarian foods available that can meet these dietary needs while offering a host of other nutritional benefits.
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Lentils are a staple in Indian cooking and come in various types, such as masoor dal, moong dal, and toor dal. They are rich in protein, fibre, and essential nutrients. Offering approximately 18 grams of protein per cooked cup 198 grams.
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Chickpeas are versatile legumes used in dishes like chana masala and chole. They are packed with protein and fibre and provide about 15 grams of protein per cooked cup 164 grams.
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Paneer, or Indian cottage cheese, is a high-protein dairy product. It is used in dishes like paneer tikka and palak paneer. It has a protein content of about 14 grams per half-cup 112-gram serving.
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Tofu is a plant-based protein source with a versatile texture. It can be used in Indian recipes like tofu tikka masala and tofu matar. It contains around 8 grams of protein per cooked cup of 185 grams.
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Soybeans and soy products like soy chunks or soy granules are rich in protein and can be added to curries and stir-fries. On average, a cooked cup of approximately 172 grams of soybeans contains approximately 29-31 grams of protein.
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While not traditionally Indian, quinoa is becoming more popular in India for its high protein content and versatility in salads and pilafs. It has about 8 grams of protein per cooked cup of 185 grams.
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Greek yoghurt is a high-protein dairy option, providing roughly 10 grams of protein per 170-gram serving. Opt for plain, unsweetened varieties for the most protein.
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Almonds, peanuts, and other nuts, as well as nut butter, are protein-rich vegetarian options. A 28-gram serving of almonds contains about 6 grams of protein.
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Peanuts are a good source of plant-based protein and essential amino acids. Vegans and vegetarians who do not prefer dairy can consider peanuts and peanut butter to meet their daily protein needs.
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Mushrooms are a low-calorie, high-protein option used in curries, stir-fries, or stuffed mushroom dishes. On average, a cup of approximately 70 grams of raw mushrooms contains about 2-3 grams of protein.
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Vegetarians have a wide array of high-protein foods at their disposal, making it easy to meet their nutritional needs while enjoying delicious and diverse meals.
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