Looking for complete Proteins in all your meals? Worrying because you are a Vegetarian? You need to stop worrying, because meat and eggs are not the only contenders. Dairy is also a part of the race, which is an easy get for the vegetarians. There are also other ways for vegetarians to get “complete protein” and to binge on a meat less meal.
All the Vegetables might not typically be the best protein sources but combining these vegetables with whole grains gives you the required Amino acids in your diet. Mix and match your food, to obtain the best of each food. You may want to know about a few good options of proteins in some common vegetables-
- Peas-Every half cup contains 3 ½ grams of protein
- Spinach-Every half cup contains 3 grams of protein
- Baked Potato-Potatoes being only starchy and fatty is a myth. A medium sized Potato would have nearly 3 grams of protein.
- Broccoli-Not just full of fibre, Broccoli contains 2 grams of Protein per serving.
- Corn-Corn is technically a grain, but nowadays sweet corn is used in many delicacies. Half a cup of corn Kernels contain about 2 grams of filling Protein.
Tofu, or bean curd is made out of soy milk, water and nigari (a natural coagulant) and is most often used as a substitute for Paneer in the Indian household. Tofu has an incredible ability to soak any flavour that is added to it, so it can be used in any gravy of your choice with extra nutrients in the added form of sea vegetables and mild spices or as a roasted tikka snack marinated with healthy ingredients such as yogurt. Tofu being low in fat, can be consumed without a regret and in addition to being a complete protein, it is also a good source of Vitamin B, iron and calcium.Try Broccoli and Tofu stir fry when you are planning your next tasty, light and healthy meal!
Chickpea or garbanzo bean is an ancient legume or pulse with each grain packed with protein, fibre and nutrients and is low in calories as well. Chickpea can be consumed in a variety of forms, as per your taste. Lightly boiled chickpea could be added in your salad, pasta or just blended as a nutritious dip! 100 grams portion would give you as much as 19 grams of protein. So next time you feel an urge to snack, make a Aloo Chana chaat, or grab some Chana Zor Garam. It will help suppress your hunger, keeping you fuller for long!
Soybeans have been grown and harvested for a thousand of years now. But not enough people in India consume the same.Consuming whole soy protein is said to be lowering cholesterol levels and increasing bone density, decreasing the risk of fractures,especially in menopausal women. It is recommended as a good substitute for higher-fat animal products.
The quotation ‘Good things come in small packages’ rightly fits to the category of nuts. These nutritional powerhouses are full of heart-healthy fats, protein, vitamins and minerals. Almost all nuts are equal in terms of calories, but the quantity of nuts to be consumed has always been debatable. Remember, moderation is the key. Sticking to a portion size of ¼ of a cup, would give you sufficient nutrition, while not packing on your Pounds. Pairing up your nut portion with a fruit could be a good option, but you cannot justify eating a Snickers just because it has got Peanuts in it!