4 vegetarian foods to pair with Tofu to boost protein intake

For vegetarians and vegans, tofu is a powerhouse of plant-based nutrition. It is a rich source of high-quality protein and provides all essential amino acids that are necessary for repair, growth, and overall strength. It is also packed with calcium, iron, and magnesium that support bone health, energy production, and immunity. According to the USDA data, per 100 gms of tofu offers 21.76 g protein. And it is mentioned in the study, that high calcium and magnesium content of tofu supports bone strength and reduces the risk of osteoporosis as well. And if we go by the USDA recommendation adults should consume 10-35% of their daily calories from protein, which translates to roughly 0.8 grams of protein per kilogram of body weight. So, if you are a vegetarian and looking for options to amp up your daily protein intake, read this article.

Protein: 25 g protein per 100 gms
Roasted peanut pair well with tofu salad or chaat, and make for a filling meal that can be enjoyed as an evening snack. For the unversed, peanuts offer a good balance of essential amino acids, and are good for muscle repair and growth when combined with other plant proteins like tofu.

Protein: 4.4 g per 100 gms
Cooked quinoa and pan-fried tofu together make for a filling Buddha bowl along with other blanched veggies. One can also combine them together along with spices to make cheela or pancake and pair with curd or pickle for a filling meal.

Protein: 52 g per 100 gms
Boiled soy chunks and tofu, when combined with rice, make for a flavourful and nutritious pulao, that can be consumed as a one-pot meal and make for a protein-packed meal option for vegetarians. They can also be blended together to make breakfast delights like chilla, which pairs well with green chutney.

Protein: 19-21 g per 100 gms
Roasted pumpkin seeds and seasoned, pan-fried tofu compliment each other in the form of soups or stews. One can also make a salad with pan-fried tofu and top it with roasted pumpkin seeds for that protein punch.

All Images Courtesy: istock

Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.