If you’re looking to make a healthy change in your diet, you could try an abundance and variety of proteins to keep you energetic and active. Protein is responsible for the creation and maintenance of every cell in our bodies, which makes them an essential macronutrient in our diets. In Desi Fresh foods, we take immense pride in our protein-rich, healthy products, made with 100% GMO-free milk. You can have a healthy lifestyle, without sacrificing taste.
While some important sources of protein include lean meat, fish, and eggs, you may be struggling with finding amazing, protein-rich options if you have a vegetarian diet. Don’t worry, we have your back! Here are a few delicious, protein-rich, and vegetarian ingredients for you to try.
Indian Cottage Cheese or Paneer
One of the hardest things when trying to eat more healthy is to stop having those delicious but unhealthy snacks. And if you’re from an Indian household, a snack is most likely deep-fried, rich in fat and carbohydrates. This paneer koliwada recipe uses gram flour, Indian spices, and the finest protein-rich Indian cottage cheese, called paneer. You can enjoy it with tea or refreshing mint lemonade. It also contains Desi Natural Yogurt, which gives it a great flavor, plus it has plenty of health benefits. It’s a great source of nutrients and protein, it also strengthens the immune system and promotes weight management.
Another snack recipe involving paneer you may be interested in trying is our recipe for delicious, healthy, protein-rich Paneer Samosas. A healthier option to an old favorite, great of your life isn’t complete without some Samosas.
If you’re looking for protein-rich breakfast options for a vegetarian diet, you could also try out our recipe for paneer pancakes. Who doesn’t like pancakes for breakfast? Using our finest Desi Fresh Foods ingredients, you could make some delicious pancakes to go with your morning cup of coffee
Protein in paneer: 25 grams per serving
Soy Meat or Soya Chunks
If you’re looking for quick, effective, and healthy weight loss, proteins are your best friend. It curbs hunger and burns fat. The Atkins and Paleo diets are great examples of diet plans with proven results that rely on protein for weight loss.
A delicious, protein-rich recipe, perfect for dinner or lunch, in Soya Chunks Masala. Soy chunks, also known as soy meat, are a great substitute for meat and it’s also a healthier option. This recipe has mushrooms, Desi Natural yogurt, tomatoes, and Indian spices. It makes the best and the healthiest Soya Chunks Masala.
Protein in soya chunks: 52 grams per serving
Indian Yogurt or Desi Yogurt
Another delicious, protein-rich recipe you may want to try is Lasooni Methi Paneer. It’s also an excellent recipe for weight loss and it has an amazing taste. You can have it on its own, or accompany it with a chapatti/rice.
Protein in Desi yogurt: 8 grams per cup
Badam or Almonds and Other Nuts
Almonds are actually a seed, though they are often grouped with nuts, and they are a popular source of protein for people who follow a plant-based diet. They are rich in magnesium, vitamin E, and antioxidants as well as protein. Almonds are best eaten with the layer of skin, which contains the most benefits, and, paired with some fruit of your choice, they make for a delicious, balanced, and nutritious snack.
Other protein-rich nuts have different health benefits; walnuts, for example, are a source of heart-healthy fats, pistachios have a higher ratio of essential amino acids and one serving provides as much protein as one egg, and brazil nuts provide fats, fiber, and micronutrients, and are one of the best sources of selenium, a mineral that supports thyroid health and protects the body from infection.
Protein in almonds: 7 grams per 35-gram serving
Protein in walnuts: 4.5 grams per 29-gram serving
Protein in pistachios: 6 grams per 30-gram serving
Protein in Brazil nuts: 4.7 grams per 33-gram serving
Lobia or Beans
Including just a half-cup serving of beans in your daily diet can come with a myriad of health benefits. They are rich in protein, minerals, prebiotics, and fiber, and can improve your digestion and your blood cholesterol, a leading cause of heart disease. Plus, because they keep you full for longer, they can also help with weight loss.
Whatever kind of beans you prefer, you’ll find them a wonderful addition to your diet, and any one of them a rich source of protein and other nutrients. Plus around 7 to 9 grams of fiber per half-cup of cooked beans, depending on which beans you prefer..
Protein in beans: Varies depending on the kind of beans, but approximately 6 to 9.7 grams per half-cup serving.
Dals or Lentils
Lentils are a really inexpensive source of a great variety of nutrients. They are packed with vitamin B, zinc, magnesium, fiber, and potassium, additionally, they’re made up of about 25% of protein. They are also rich in polyphenols, some of which have strong antioxidants, neuroprotective, and anti-inflammatory properties.
Lentils are also heart-healthy, since they support weight loss, and improve cholesterol, and blood pressure levels. There are different kinds of lentils, but whether you choose brown, green, yellow, red, or black, they have numerous health benefits and are low in calories.
Protein in lentils: 9 grams per 100-gram serving.
Soy Paneer or Tofu
Tofu is a popular choice of protein for anybody with a meat-less diet, and it’s not surprising, considering how versatile it is and that it contains all nine amino acids, making it a complete source of protein. It also has plenty of calcium, magnesium, phosphorus, vitamin B, and iron.
Just like many other ingredients on this list, it’s a heart-healthy option and, when eaten once a week, has been found to lower the risk of coronary heart disease by 18% and may increase bone density. There is also some evidence to suggest that it’s good for cognitive function, including memory and problem-solving skills.
Protein in (firm) tofu: 14 grams per one-quarter block
Jaie or Oats and Oatmeal
Oats are also a very good source of several nutrients, including fiber, minerals, vitamins, and antioxidants. Whole oats are the only food source of avenanthramides, which are believed to protect against heart disease.
Oats also improve cholesterol levels, can help prevent type 2 diabetes, and boost fullness. The only downside is that, while they’re largely gluten-free, they can be contaminated with glutenous grains, so if you’re sensitive to gluten, you should be careful to only consume pure, uncontaminated oats.
Protein in raw oats: 16.9 grams per 100-gram serving
Seitan
Pronounced “say-tan” or ”say-tawn”, seitan is a vegan meat substitute made out of vital wheat gluten flour. It’s typically sold in cubes, slices, or strips, but can also be made at home. It’s low in carbohydrates, fat, and calories and high in protein, and a number of minerals.
Its texture is more similar to meat than tofu and has a savory flavor. If made at home, you can enhance the flavor with seasonings or sauces, if bought premade, you can marinate it or cook it briefly in a vegetable broth to boost the flavor before adding it to your dish.
The nutritional content of seitan can vary depending on the brand or whether or not you made it at home and although it does contain all nine essential amino acids, it has a low content of lysine.
Protein in seitan (vital wheat gluten): 21 grams per 28-gram serving
Matar or Green Peas
Although not strictly speaking a vegetable, they are generally considered as such, and a starchy vegetable at that, along with potatoes, corn, and squash. And these little spherical seeds have an impressive nutritional profile. They contain just about every vitamin and mineral you need and a significant amount of fiber.
Because of the high amount of protein and fiber they contain, they are also a very filling vegetable. They support blood sugar control and healthy digestion and may even have a hand in preventing a few chronic diseases like heart disease, cancer, and diabetes.
Protein in green peas: 5 grams per 100-gram serving
It’s essential to consume protein in order to maintain your health. It should be a part of our daily diet. Proteins help repair tissue and build tissue, bones, and organs. It’s also responsible for making enzymes that act as a catalyst for digestion, they play a part in carrying oxygen around the body and in hormone regulation. Considering it’s such an essential macronutrient, it’s best to have reliable sources for your protein-rich foods, like Desi Fresh Foods.
