Whether you are into fitness or not, protein is just as important for you. It is considered the building block of our body and everyone from children to adults should get 12%-20% of their calories through protein rich foods.
For most non-vegetarians, egg and chicken are the strongest sources. However, the vegetarians on a basic Indian diet will need to alter their diet plan just a little.
Protein is important for growth, muscle building and even immunity. Unfortunately, a regular Indian diet lacks the right amount of protein.
Well, you need not give up on your ‘desi’ taste buds just yet!
Here are 7 protein rich Indian foods that you can easily add in your daily meal plan, without it feeling like a “diet”.
Chickpeas have two varieties – ‘chole’ and ‘chana’. Both these varieties are extremely rich in protein as well as fibre. While ‘chole’ isn’t very snackable, ‘chana’ is. If you cannot include it in lunch or dinner, you can simply snack on them throughout the day.
Protein: 19 gm. per 100 gm.
Another great source of protein are seeds. You can choose from sesame, sunflower, pumpkin, poppy and chia seeds. You can even make your own seed bars and keep them or just mix them up and snack on them when hungry.
Protein: 30 gm. per 100 gm.
3. The Right Dal
Dal or lentils are one of the most popular high protein vegetarian foods. However, it’s important to know which variety is the one with the highest quantity of protein. Shockingly, it’s not everyone’s favourite ‘tur dal’ but the uncommon ‘urad’ and ‘moong’ dals.
The amount of protein per 100 gm. for urad dal is 25 gm. and for moong dal is 24 gm., a lot higher than the 18 gm. in tur dal.
4. Soya Bean
The next food on our list of protein rich Indian foods is soy bean. You can consume this food through many mouth watering dishes. From ‘chaap’ to chunks, soya bean can be cooked in multiple new ways.
Protein: 36 gm. per 100 gm.
5. Cottage Cheese
How could we talk about protein rich Indian foods and not mention ‘paneer’. One of the most popular and yummy options, paneer will give you an adequate amount of protein along with some extra calcium.
Protein: 14 gm. per 100 gm.
Almond is another one of the popular high protein vegetarian foods. However, we agree that is not the yummiest, at least on its own. This is why you can consume it in many different ways. Almond butter, roasted almonds, almond milk are some examples.
Protein: 22 gm per 100 gm.
7. Kidney Beans
Lastly, we have the good old ‘Rajma’ on our list of high protein Indian foods. If you love Indian food, you ought to love kidney beans too. You can cook it the usual way but make sure to use less oil and healthier salt substitutes.
Protein: 24 gm. per 100 gm.
Eating adequate amounts of protein is very important. Also, it’s probably the best form of calories to consume now that we are all spending a lot of time in our beds. After all, we could all use some immunity boosting!
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