“Health is Wealth” is the new lingo of the Millenials. Everyone is looking to be fit and healthier, which translates to exercise regimens and a healthy diet. And if we talk about diet, one of the most important ingredients to look out for is proteins. Yes, proteins are essential for building up muscles and providing energy sources.
An ingrained protein diet is imperative to a healthy lifestyle, and hence more and more people are looking to indulge in them. But if you are a vegan, sometimes it is difficult to chalk out food items that contain protein. Here is a list of vegan foods that are enriched with proteins to your rescue.
One of the best sources of protein for vegans is Tofu. Enriched with proteins, Tofu has a bland taste, but the good part is that it can easily absorb the taste of the ingredients which are tossed in it and hence can be easily blended into various dishes for delectable palates. Made from bean curds, which are pressed together to get a firm cheese-like finish, Tofu contains 17.3 grams of protein per 100 gram which accounts for a very high percentage amongst the vegan dishes. So just make a sumptuous curry and add in pieces of Tofu for a protein-rich wholesome dish.
Lentils are a popular staple for vegetarians. Subtle in taste and high in protein content, lentils are available in different formats. Easy to cook, lentils can be had every single day. Lentils contain about 9 grams of protein per 100 gram or approximately 17.9 grams of protein per cup. All you need to do is to clean the lentils and boil them for a soupy touch. For added flavors, a tadka( with onions, red chilies, mustard seeds) can be spurred.
3) Green peas-
An ingredient that counts as a perfect blend of taste and protein is the green peas. Comfortably counted as a green veggie, the peas are enriched with proteins and contain about 5.4 grams of protein per 100 gram, which is equivalent to 8.6 grams of proteins per cup cooked. The best part about green peas is that they can be used in a variety of ways – in a gravy such as mutter paneer or mutter mushroom or can be cooked as a filling for parathas. And if nothing else works, have it raw.
Spinach is a green leafy vegetable that contains proteins, iron, and vitamins. It is a rich source of healthy food and contains 3 grams of proteins per 100 gram or 5.3 grams per cup cooked. Spinach can be churned into a paste for making curries or can be blended to form soups. Just add in a few spices, and you are in for a protein-rich treat.
Chickpeas are another rich source of protein that contains approximately 15 grams of proteins per cup cooked. Chickpeas are quite in vogue in the vegan community owing to the flavors that they can imbibe. A chole version is quite in demand, but you can also try for a salted roasted one for a little healthier version.
That’s all, folks! These are the food items that contain the highest vegan protein sources. So, start eating them today and have good health.