It is a common perception in non vegetarian people that vegetarian diet lacks or having low amount of protein. But the truth is vegetarian diet provides you enough protein without adding any extra cholesterol or saturated fat to your diet which is a common case in non vegetarian protein sources. Protein is very important nutrient because it helps in growth, development and repair of the tissues therefore it is known as “building block of life”. Here is a list of high protein vegetarian foods which will never let you protein deficient or deprived.
Quinoa
This is a unique grain because it contains high amount of proteins (approx. 8 grams per cup) as compared to other grains. Besides that it also contains nine essential amino acids which our body can’t produce on its own and other nutrients like fiber, iron, magnesium and manganese. It is a perfect alternative of rice and can be used to make muffins, fritters, cookies, breakfast casserole, soup, vegetarian chili, Breakfast cereal, summer salad because it is very versatile in nature.
Nuts and nut butter
Nuts are known to have good fat (unsaturated fats) and proteins and therefore it is a very popular plant based food source. Since these are high in calories (160 calories and 5 – 6 grams of protein per ounce) therefore you should choose nuts that are raw or dry roasted. Nut butters such as almond or peanut butter are also rich source of proteins but always see the label before buying it. Try to buy a brand which has very few ingredients and avoid the products with hydrogenated oils or added sugar.
Beans
These are highly rich in proteins and fibers which are very beneficial for your health. Two cups of kidney beans contains 26 grams of proteins which is same as in a Big Mac burger. They are easy to store and cook. You just need to soak them overnight and boil them in morning to eat them. You can also buy the canned beans which you can rinse and heat to eat instantly.
Chickpeas
This legume can be consumed in many forms like fried, salted or in salad and you will get 7.3 grams of proteins in just half a cup of chickpeas. The other best part of this legume is that it is high in fiber and low in calorie means you will feel full without loading yourself with calories. There are many recipes available in online and offline which you can try to have a delicious chickpea dish.
Tempeh and tofu
Soybean products are the richest source of protein in vegetarian diet. Tempeh and tofu are soy products which contains 15 and 20 grams of proteins per half cup respectively. The best thing about these food items is that they are tasty and take texture of your desired food.
Hemp seeds
Vegans can use hemp milk instead of animal milk as a dairy free protein source and it is also low in calories than the skim milk means you have double advantage. You can add hemp seeds to smoothies, pesto or baked items like cookies and muffins. Three tablespoons of hemp seeds contains 10 grams of proteins therefore you can include this in your daily diet and meet your protein requirement.
Chia seeds
One ounce (about two tablespoons) of chia seeds gives 4.7 grams of proteins. It can be used by sprinkling over salad, mixed into yogurt or oatmeal and can be blended into smoothie. It gives the food a gelatinous rich and creamy texture when soaked in liquid.
Seitan
Want something which looks like duck meat and tastes like chicken then you should try Seitan which is a popular meat substitute for vegetarians. It is made of wheat gluten, salt and flavors and it can give you more protein (approx. 36 grams per half cup) than tofu or tempeh.
Green peas
One cup of these green pearl like legumes can give you 7.9 grams of proteins which is equal to a cup of milk. You can have it different ways like in salad, boiled, hummus, side dish etc. it is a favorite meat free meals among vegetarians.
Mycoprotein (Quorn)
It is an artificial vegetarian product developed to tackle food shortage and is commonly sold under the product name “Quorn”. It is made from a certain kind of fungus and is a very popular meat substitute. The protein value of this product is very high because you will get 13 grams of protein from per half cup of servings.