8 best vegetarian sources of protein

Protein is a macronutrient that is essential for building muscle mass. It makes up about 15 per cent of a person’s body weight. Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass. We need protein in our diet to build and repair body tissues, to make enzymes, hormones, and is used as important building blocks of bones, blood, skin, cartilage and muscles. Protein is also important for growth and development in children, teens, and pregnant women.

Though the common notion is that protein is mainly found in non-vegetarian foods, it is not so. There are many vegetarian sources of protein as well. Here is a look at 8 of them.

A 240 ml cup of lentils contains 18 grams of protein. Lentils can be used in a variety of dishes, including salads, soups and dals. Lentils also contain good amounts of slowly digested carbs, and a single cup can provide approximately 50% of the daily recommended fibre intake. Also, lentils are rich in folate, manganese and iron.

Peanuts are rich in protein, healthy fats, and may improve heart health. They contain around 20.5 g of protein per 1/2 cup. Peanut butter is also a food source of protein. 1 tbsp. of it 3.6 gm. of protein. Thus, peanut butter sandwiches are a healthy and complete protein snack.

Chickpeas, kidney beans, black beans and most other varieties of beans are rich in protein. Both beans and chickpeas contain about 15 grams of protein per 240 ml cup. They are also great sources of complex carbs, fibre, iron, folate, phosphorus, potassium, and manganese.

Almonds offer 16.5 g of protein per 1/2 cup. They lower bad cholesterol and are packed with vitamin E, magnesium and potassium, which helps oxygen and nutrients flow more freely through the blood.

Although not as well-known as other seeds, hempseed contains 10 grams of protein per 28 grams. Interestingly, that is 50% more than chia seeds and flaxseeds! It is also a good source of omega-3 and omega-6 fatty acids and contains a good amount of magnesium, iron, calcium, zinc and selenium.

Quinoa has a high protein content and 240 ml of it contains 8 gm. of protein. It is also rich in other nutrients, including magnesium, iron, fibre, and manganese. Quinoa can be used in pasta, soups and stews. It can be also be sprinkled on a salad or eaten as the main course.

Many dark-coloured, leafy greens and vegetables contain protein. Examples include broccoli, kale, mushrooms etc. When combined with other protein-rich foods, these vegetables can be consumed as a protein-rich snack.

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati. One cooked cup (240 ml) provides 7 grams of protein, in addition to a good amount of fibre, manganese, magnesium, copper, phosphorus and B vitamins.