Vegetarians often face challenges in ensuring they get enough protein in their diet. However, there are plenty of protein-rich foods that can help meet your nutritional needs. In this article, we will explore various Protein Rich Foods for Vegetarians and detailed nutritional information including calories, fat, protein, and carbs per serving.
1. Paneer
Preparation:
- Ready to eat, can be consumed as is or used in various dishes like paneer tikka, paneer curry, etc.
Nutritional Information (per 100g):
- Calories: 265
- Fat: 20.8g
- Protein: 18-20g
- Carbohydrates: 1.2g
Paneer is a versatile ingredient that can be grilled, added to curries, or even eaten raw in salads.
2. Lentils (Dals)
Preparation:
- Ingredients: 1 cup lentils, 3 cups water, salt to taste
- Instructions:
- Rinse the lentils thoroughly.
- Add lentils and water to a pot.
- Bring to a boil, then reduce to a simmer.
- Cook for 20-30 minutes until tender.
- Season with salt.
Nutritional Information (per 1 cup cooked, 198g):
- Calories: 230
- Fat: 0.9g
- Protein: 18g
- Carbohydrates: 40g
Lentils are a staple in Indian cuisine, used in dishes like dal, soups, and salads.
3. Chickpeas (Chana)
Preparation:
- Ingredients: 1 cup dried chickpeas, 4 cups water, salt to taste
- Instructions:
- Soak chickpeas overnight in water.
- Drain and rinse the chickpeas.
- Add chickpeas and fresh water to a pot.
- Bring to a boil, then simmer for 60-90 minutes until tender.
- Season with salt.
Nutritional Information (per 1 cup cooked, 164g):
- Calories: 269
- Fat: 4.2g
- Protein: 15g
- Carbohydrates: 45g
Chickpeas are commonly used in dishes like chana masala, hummus, and salads.
4. Moong Beans (Green Gram)
Preparation:
- Ingredients: 1 cup moong beans, 3 cups water, salt to taste
- Instructions:
- Rinse the moong beans thoroughly.
- Add moong beans and water to a pot.
- Bring to a boil, then reduce to a simmer.
- Cook for 25-30 minutes until tender.
- Season with salt.
Nutritional Information (per 1 cup cooked, 202g):
- Calories: 212
- Fat: 0.8g
- Protein: 14g
- Carbohydrates: 38g
Moong beans are highly nutritious and can be used in soups, salads, and curries.
5. Rajma (Kidney Beans)
Preparation:
- Ingredients: 1 cup rajma, 4 cups water, salt to taste
- Instructions:
- Soak rajma overnight in water.
- Drain and rinse the rajma.
- Add rajma and fresh water to a pot.
- Bring to a boil, then simmer for 60-90 minutes until tender.
- Season with salt.
Nutritional Information (per 1 cup cooked, 177g):
- Calories: 225
- Fat: 0.9g
- Protein: 15g
- Carbohydrates: 40g
Rajma is often used in traditional Indian dishes like rajma curry.
6. Black Gram (Urad Dal)
Preparation:
- Ingredients: 1 cup black gram, 3 cups water, salt to taste
- Instructions:
- Rinse the black gram thoroughly.
- Add black gram and water to a pot.
- Bring to a boil, then reduce to a simmer.
- Cook for 25-30 minutes until tender.
- Season with salt.
Nutritional Information (per 1 cup cooked, 195g):
- Calories: 200
- Fat: 1g
- Protein: 13g
- Carbohydrates: 38g
Black gram is used in dishes like dal makhani and dosa batter.
7. Masoor Dal (Red Lentils)
Preparation:
- Ingredients: 1 cup masoor dal, 3 cups water, salt to taste
- Instructions:
- Rinse the masoor dal thoroughly.
- Add masoor dal and water to a pot.
- Bring to a boil, then reduce to a simmer.
- Cook for 20-25 minutes until tender.
- Season with salt.
Nutritional Information (per 1 cup cooked, 198g):
- Calories: 230
- Fat: 0.8g
- Protein: 18g
- Carbohydrates: 40g
Masoor dal is commonly used in Indian soups and stews.
8. Peanuts
Preparation:
- Ready to eat, can be consumed raw, roasted, or used in various dishes.
Nutritional Information (per 100g):
- Calories: 567
- Fat: 49g
- Protein: 26g
- Carbohydrates: 16g
Peanuts are a great snack or addition to many Indian dishes.
9. Almonds
Preparation:
- Ready to eat, can be consumed raw or roasted.
Nutritional Information (per 1 ounce, 28g):
- Calories: 161
- Fat: 14g
- Protein: 6g
- Carbohydrates: 6g
Almonds are great as a snack or added to cereals, salads, and baked goods.
10. Chia Seeds
Preparation:
- Ready to eat, can be added to smoothies, yogurt, or salads.
Nutritional Information (per 2 tablespoons, 28g):
- Calories: 138
- Fat: 9g
- Protein: 5g
- Carbohydrates: 12g
Chia seeds are nutrient-dense and can be used in puddings, smoothies, and baked goods.
Adding these Protein Rich Foods for Vegetarians in your diet can help you meet your nutritional needs and maintain a healthy, balanced diet. Enjoy these foods in various recipes and combinations to keep your meals exciting and nutritious.