Sources of Protein for Vegetarians

1. Sources of Protein for Vegetarians It is a well-known fact that it is harder for vegetarians to get the requisite amount of protein everyday. It is essential for them to stock up on protein snacks, as they are the perfect way to increase protein intake. Higher protein intake ensures increased muscle strength, satiety, and weight loss to some extent. As protein is very important for everybody, here are some rich plant-based sources of protein for vegetarians to consume on a daily basis: Tofu: Tofu, tempeh, and edamame all originate from the soybean. Soybeans are considered a whole source of protein, and contain essential amino acids for the body. Tofu absorbs the flavour of whatever it is cooked in, hence it is easy to prepare. It has a cheese-like texture. All three of these ingredients are high in calcium, protein, magnesium and various vitamins and minerals. Protein bars: There are many vegetarian nutrition bar and protein bars available in the market. They are useful for people who want to complete their daily protein requirement in one bar. Now you get some of the best protein bars in India at supermarkets that are fully stocked with protein-rich snacks. Protein bars are also helpful for people who are constantly on-the-go and need a quick snack to keep their hunger pangs at bay. Protein- rich snacks also keep you feeling full for a longer period of time, this reduces appetite and in turn aids weight loss. The ingredients used in these bars are good for you, and filled with fibre and nutrients. They include foods like oats, ragi, dark chocolate, pumpkin seeds, flax seeds, cashews, almonds, quinoa, berries like cranberries, blueberries, black currants, etc. In addition to all this protein bars also provide you with upto 4 hours of sustained energy. You can choose the protein bar that suits all your exercise and energy needs. Lentils: Per cooked cup, lentils contain about 18gm of protein. They can be used in a variety of dishes such as soups, salads and spiced dals. They contain a good amount of fiber, which is good for your colon, and in turn your gut health. Also lentils are filled with folate, manganese and iron. They are a nutritional powerhouse and rich in antioxidants. Protein chips: Protein chips are a healthy and tasty snack that is now picking up in markets everywhere. They are made with the goodness of supergrains such as ragi, millet, sorghum, quinoa, urad and whole grain oats. They are flavoured with natural herbs and spices and available in flavours like cheese, desi masala, peri peri, cream and onion and black pepper. They are an amazing snack to grab while on-the-go.

2. Chickpeas: Chickpeas and other varieties of beans such as kidney beans, black beans and pinto beans are a filling source of plant-based protein. They contain about 15gm of protein per cooked cup. Several studies show that a diet rich in beans can lower cholesterol levels, blood sugar and blood pressure as well. They are easy to cook and contain a variety of vitamins and minerals in addition to protein.