Chickpea flour, often known as besan, is a high-protein flour prepared from ground chickpeas. It’s a great plant-based protein source that provides both protein and dietary fiber. Making pancakes with besan increases the protein content of the dish significantly.
Brussels Sprouts
Brussels sprouts provide 8g of protein per 100 g. They can boost the protein value of a meal while also adding a crisp crunch and healthy fibre.
Advertisement
Tofu
Tofu is a staple in plant-based diets manufactured from soybeans. It is a complete protein, which means it contains all of the essential amino acids required by the body. 20g of tofu spread contains 1g protein.
Paneer (Indian Cottage Cheese)
In Indian cuisine, paneer is a popular dairy-based protein. It contains a high concentration of casein protein, which is slowly digested and can give a prolonged supply of amino acids.
A combination of these protein-rich foods can help you to meet your daily protein requirement. It also contains a variety of amino acids, vitamins, and minerals that are necessary for overall health.
References:
- Pasiakos SM. Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. J Food Sci. 2015 Mar;80 Suppl 1:A2-7. doi: 10.1111/1750-3841.12804. PMID: 25757894.
- JAMA Intern Med. 2016;176(10):1453-1463. doi:10.1001/jamainternmed.2016.4182
- Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr. 2014 May 12;11:19. doi: 10.1186/1550-2783-11-19. PMID: 24834017; PMCID: PMC4022420.
Source: Medindia
Source link
#Vegetarians #Guide #Proteinrich #Diet
