In an era where fitness and diet is considered to be of utmost importance, we often see people hunting for protein rich foods. Non vegetarian food items like eggs, chicken and fish are considered to contain the highest protein value. However, there are some vegetarian items which are protein rich.
1.) Cottage Cheese
Cottage cheese, more commonly known as paneer in India, is one of the best vegetarian sources of protein. It has similar nutritional compositions as eggs. Apart from the protein quotient, they are rich in vitamins and minerals, have low fat and calories. Cottage cheese can be eaten both cooked and raw.
Having several variants, and common in all the cultures across the globe, beans contain more than sufficient amount of protein. Kidney, black, pinto and chickpeas are among some examples of beans. They’re also excellent sources of complex carbs, fibre, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. They have to be soaked in water for a certain amount of time before being consumed.
Known to contain roughly 20 grams of protein per cooked cup (198 grams), lentils are considered to be a great source of protein. Often made in the form of soups or added into salads, it is said to be one of the staple foods of India, as for them, no meal is complete without these spice infused ‘dals’. Lentils have plenty of health benefits as they contain folate, manganese, iron and other such essential nutrients.
4.) Green peas
Green peas contain almost 5 grams of protein per 100 grams. Not only that, a serving of green peas covers more than 25% of your daily fibre, thiamine, folate, manganese, and vitamins. It can be cooked along with vegetables, added to salads, or be made into a pea soup.
5.) Nutritional yeast
Appearing as yellow coloured flakes, nutritional yeast has astounding amounts of protein, as it provides 8 grams of protein and 3 grams of fibre in 16 grams (half an ounce). Because of it’s cheesy flavour, yeast is used as a topping to be sprinkled on pasta dishes, popcorns, pizzas, or any other edible item.