10 High Protein Sources For Vegetarians

Protein is the building blocks of body tissue such as muscle, hair, bones, nails. Protein deficiency is a very common concern about vegetarian diets. However, animal protein is associated with many of the degenerative diseases while vegetable protein isn't.

Sufficient protein intake is a must for all human beings despite the age or gender as higher-protein diets boost muscle mass, faster recovery from injury, healthy skin and weight loss.

Below are the 10 High Protein Sources For Vegetarians:

1. Whey Of Cottage Cheese
The liquid portion of the cottage cheese making process is called whey. Whey is a great source of protein for vegetarians. Whey protein can help increase fat loss while providing protein and amino acids, which serve as building blocks for increased muscle growth. You can easily make cottage cheese at home by adding 2 tablespoon lemon juice to 200 ml boiling milk. The acidity of lemon juice will coagulate the milk. Separate the solid and liquid portion. The solid part is the cottage cheese and the remaining liquid is your whey.

2. Peanuts
Peanuts have more protein than any other nuts. In addition, they are loaded with healthful nutrients, such as antioxidants, fiber, iron, and magnesium. Fats in peanuts are healthful fats, which can help lower bad LDL cholesterol and may improve heart health.

100 grams of peanuts contain 26 grams of protein.

Peanuts recipes:  Sabudana Khichdi, Crunchy Peanut Chocolate Bars, Roasted Spicy Peanuts.

3. Kidney Beans
Kidney beans are low in fats, are excellent sources of protein. They are also a good source of fiber, vitamins, and minerals. Kidney beans contain all nine amino acid. They are a good source of lysine, an amino acid which is usually lack in other plant-based protein sources, such as grains.

100 grams of kidney beans contain 24 grams of protein.

Kidney Beans recipes:  Mexican Bean Soup, Rajma (Kidney Bean Curry), Vegetarian chili tacos.

4. Oats
Oats contain more protein than most grains. Oat protein is nearly equivalent in quality to soy protein, which is equal to meat, milk and egg protein as per WHO. Oats are one of the easy ways to add protein to your diet.

100 grams of the hull-less oat kernel contains 12-24 grams of protein, the highest among cereals.

Oats recipes:  Vegetable Oats Cutlets, Oatmeal Cookies, Oats Upma.

5. Almonds
Almonds are an excellent source of protein. These are also rich in fiber and vitamin E, which is great for the skin. One should eat at least 10 almonds every day, not only for protein but for its other health benefits too. It is advised to eat overnight soaked almonds because it reduces the number of tannins and acids present in the skin of the almond, which can inhibit nutrient uptake by the body.

100 grams of chickpeas contain 21 grams of protein.

Almonds recipes:  Almond Cake, Dry Fruits Milk Shake, Almond Cookies.


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