You need these Plant-Based Protein Foods in your kitchen
In our relentless quest for protein, many of us believe that the best sources are expensive animal products, dairy, or protein powders. The common misconception is that affordable and effective vegetarian protein options are limited. However, this couldn't be further from the truth. Plant-based proteins have gained the spotlight for their impressive health benefits and sustainability.
For us Indians, the irony is that many of these protein powerhouses are already in our kitchens, yet we often overlook them or don’t consume them in the right way. Let’s dive into these hidden gems that you might already have in your kitchen. We’ve covered how much protein it contains and recipes of how you can include it in your diet.
1. Chickpeas (Chana)
Chickpeas are not just for chole! These protein-packed legumes are great for heart health and digestion.
How much protein do chickpeas contain?
Chickpeas contain approximately 19 grams of protein per 100 grams.
How can I incorporate chickpeas into my diet?
Roast them with a sprinkle of chaat masala for a crunchy snack, blend them and shape the mixture for some kebabs, or toss them into your salads for an extra protein punch.
2. Lentils (Dal)
Lentils are the unsung heroes of the plant-based world. They help stabilize blood sugar levels and provide a hefty dose of iron.
How much protein do lentils/dal contain?
Lentils/ Dal contain ~9 grams of protein per 100 grams.
How can I consume lentils every day?
Enjoy them in a comforting bowl of dal, soup, a spicy curry, or even in a refreshing salad.
3. Amaranth (Rajgira)
Amaranth is an ancient grain that’s great for reducing inflammation and boosting bone health. Its slightly sweet taste makes it versatile for both savory and sweet dishes.
How much protein does amaranth have?
100 grams of amaranth contains ~13 grams of protein
How can I incorporate amaranth/ rajgira in my diet?
Cook it into porridge, add it to soups, or pop it for a crunchy snack.
4. Black Beans (Rajma)
Black beans are excellent for digestion and maintaining a healthy weight. They are not only high in protein but also rich in fiber, which helps in regulating blood sugar levels.
How much does black beans/ rajma contain?
Black beans/ rajma contains approximately 21 grams of protein (per 100 gram)
How can you incorporate black beans in my diet?
Use them in your traditional rajma curry, add them to your salads, or make a hearty bean soup. They’re also fantastic in Mexican dishes like burritos and tacos.
5. Spinach (Palak)
While it may not always be the top pick, this versatile leafy green supports your bone health and boosts immunity.
How much protein does spinach/ palak contain?
Every 100 grams of spinach/ palak has ~2.9 grams protein
How can I use spinach/ palak differently in my diet?
Use it in palak paneer, blend it into your smoothies, simply sauté it with garlic for a quick or you can easily try out oats and spinach breakfast mix.
6. Quinoa
Quinoa is more than just a trendy grain. Its a complete protein, making it a superfood for muscle repair and growth. Its nutty flavor and fluffy texture can transform your meals.
How much protein does quinoa contain?
Quinoa (per 100 gram) contains approximately 14 grams of protein
Cook it as a side dish, mix it into your salads, or substitute it for your rice.
7. Chia Seeds
Chia seeds aren’t just for fancy puddings. They are tiny nutritional powerhouses that support heart health and hydration.
How much protein do chia seeds contain?
Per 100 gram, chia seeds contain 17 grams of protein
How can I incorporate chia seeds in my diet?
When soaked, they create a gel-like texture perfect for puddings and smoothies. Sprinkle them on your yogurt, blend them into your smoothies, or mix them into your oatmeal.
8. Tofu
A substitute for paneer, tofu is a chameleon in the kitchen, absorbing the flavors of whatever it’s cooked with. Rich in protein and low in calories, it’s perfect for weight management.
How much protein does tofu contain?
Tofu per 100 grams contains ~8 grams (varies depending on firmness)
How can I cook tofu?
Marinate it in soy sauce and spices, grill it, or add it to your curries for a satisfying meal.
With these top 10 plant-based protein foods, you’re not just embracing a healthier diet, but also discovering meals full of happy flavors. Plus, you’ll be meeting your protein requirements in delicious, wholesome and affordable ways.
Start exploring these ingredients in new ways and watch your cooking skills—and your health—soar to new heights. To know more about healthy snacking, click here. Happy cooking!
