Made from gluten, Seitan is a well-known protein source for vegetarians and vegans alike. It is also known as wheat meat or wheat gluten as it matches the texture and consistency of meat when cooked. Every 100 gms serving of Seitan contains 25 gms of protein. It also contains selenium and small quantities of iron, calcium, and phosphorus as well. You can pan-fry, sauté, or grill it to incorporate it in a recipe of your choice. However, if you are sensitive to gluten, or are suffering from celiac disease, you should avoid Seitan.
- Greek Yoghurt
Greek yoghurt is differentiated from regular yoghurt by a straining process which removes whey – a liquid containing lactose that’s a natural sugar found in milk. This means Greek yoghurt has a lower sugar concentration than regular yoghurt. It contains calcium, protein, probiotics, iodine, and vitamin B-12. A cup of Greek yoghurt has 23 gms of protein. Thanks to a high content of protein, it can help in improving bone health, reducing appetite and hunger, boosting metabolism, improving gut health among other benefits.
If you are opting for a vegetarian diet to fulfill your body’s protein requirements, soy products can be your best bet. Tofu’s origins can be traced back to China. It’s made from condensation of soy milk, that is then pressed into solid white blocks. Tofu is a protein-rich food and also contains all essential amino acids, important for your body. A 100-gram serving of tofu contains 8 gms of protein. Along with being rich in proteins and a number of healthy nutrients, tofu can also shield you against several health conditions, such as heart problems, diabetes and even certain types of cancers.
A traditional Indonesian food, Tempeh is made from fermented soybeans. With a pretty impressive nutrient portfolio, it is a popular replacement of meat for vegetarians. In a study conducted in 2014, 20 obese men were administered a high-protein diet that included either soy-based or meat-based protein. After 14 days, it was observed that both the diets led to weight loss, a reduction in appetite, and increase in fullness with no significant difference between the two protein sources. An 84-gram serving of tempeh comes with 15 gms of protein. A cup of tempeh contains close to 2/3rd of the calcium found in a cup of whole milk. Since it undergoes fermentation, the phytic acid found in soybeans is broken down, facilitating absorption and digestion.
A protein powerhouse, lentils grow in pods and are available in red, green, black, and brown varieties. 100 gms of cooked lentils contain 9.02 gm of protein. Consuming it can lower risk of obesity, heart diseases, diabetes, and promote a healthy complexion and hair, reduced weight, and increased energy. An economical source of protein, lentils can also make up for folate and manganese in your daily nutritional requirements. With a slew of recipes that can be used to prepare lentils, they are undoubtedly the most versatile protein-rich vegetarian food that can help you check off your daily health bucket list.
Edamame are immature soybeans, also referred to as vegetable soybeans. They are green in color and can be added to soups, salads, stews or can be simply consumed as a snack. A cup or approximately 155 gms of edamame comes with 18.5 gms of protein. In addition to being a rich protein source, it can also be instrumental in lowering cholesterol levels, hence lowering the risks of heart disease and improving the blood lipid profile. With a low carbohydrate and glycemic index count, it is a perfect snack for those trying to control their blood sugar levels as well.
Originated from the Mediterranean and the Middle East, Chickpeas, is also known as garbanzo beans. A cooked cup of chickpeas come in with 15 gms of protein. They are also great sources of carbohydrates, iron, fibers, folate, potassium, manganese, phosphorus, and a host of other beneficial nutrients. It has also been shown in several studies that a diet rich in chickpeas can help in lowering cholesterol levels, control blood sugar and can even help in reducing belly fat. Selenium, a mineral found in chickpeas, helps the enzymes of your liver to function properly and can also detoxify some cancer-causing compounds in your body.
- Chia Seeds
1 tablespoon of chia seeds contain 3 gms of protein. Chia seeds are tiny black seeds and come from the plant Salvia hispanica. Their rich protein content is complimented by an impressive nutrient presence. They include high counts of fiber, calcium, omega-3 fatty acids and several other micronutrients. All the carbohydrates that chia seeds contain are fiber, which the human body does not digest. Fiber does not increase blood sugar and does not need insulin to be disposed of. Chia seeds are 40% fiber, making them one of the best fiber sources in the world.
Protein-rich, full of healthy fats, and known to improve heart health, peanuts can be an easy way to build up proteins in your body. Half a cup of peanuts come in with around 20.5 gms of protein. They are a low-carbohydrate food, thus making them perfectly healthy for diabetics. An excellent source of proteins and minerals like biotin, copper, niacin, manganese, phosphorus, vitamin E, and magnesium, peanuts can be easily incorporated in your daily diet as a snack or as part of a routine meal.
- Nutritional Yeast
Nutritional yeast is commercially sold as yellow powder of flakes. Its cheesy flavor can nicely be fitted into mashed potatoes or scrambled tofu. It can also be sprinkled over pasta or can be enjoyed as a savory dressing on popcorn. A 28 gram serving of nutritional yeast contains 14 gms of protein and 7 grams of fiber. Several studies have shown that S. cerevisiae, the yeast found in nutritional yeast can help in building immunity and can also reduce inflammation that occurs as a result of bacterial infection. It can be a great food to help you combat brittle nails or hair loss, thanks to a high concentration of protein.