Reach your protein goal with these plant-based ingredients!

by Sanjeev Kapoor

If you’re a vegetarian or vegan, it’s difficult to reach your daily protein goal. Yes, this is the biggest myth of all time. People believe that vegetarian or vegan foods lack a good quantity of protein which is hardly true. Vegan and vegetarian ingredients are in abundance and there are a lot of ingredients which are protein-rich and can provide a similar or more protein that any non-veg protein food. Vegetarianism has been very prominent in India for ages followed by Hindus, Buddhists and Jains and our ancestors have always believed it to be the healthiest way of living and there are no two thoughts about it. But recently, people have started to turn vegan and follow a strict vegan lifestyle and diet to be healthier. Being healthy started as a trend in the beginning but it has become a necessity now and people are starting to understand the importance of a balanced diet, eating clean and hitting your nutritional goals. There is no dearth of protein supplies even in a vegan diet and we’re here to prove to you that. Here are a few high-protein plant-based ingredients which can be used in your daily meal to achieve your protein goal! 

  1. Almonds 

Eating 4-5 soaked almonds early in the morning can make a big difference in your lifestyle. Almonds can give you instant protein to kick-start your day. It is widely considered to be a nut, but in reality, it’s a seed packed with antioxidants. So make sure to put some almonds in your mouth as soon as you brush your teeth for a health reboot!

  1. Chickpeas 

Chickpeas are considered to be one of the topmost sources of plant-based protein which you must include in your diet. Though lentils are considered to have a higher amount of protein, chickpeas are a versatile option to cook and eat. Here are a few chickpea recipes that are rich in protein and super easy to include in your diet!

  1. Chia seeds 

All the way from Southern Mexico, these seeds are rich in Omega-3 and high-quality proteins and are a popular superfood all around the world. People generally confuse chia seeds with sabja, and it happens because of their similar appearance. But, sabja is basil seeds that are rich in calcium, dietary carbs and other nutrients. Chia seeds are super beneficial for the body and are considered to be the shake and smoothie buddies. You can grab a handful of chia seeds as it is or add them to your everyday smoothies or breakfast bowls!

  1. Oats 

Hands down, oats are one of the most versatile ingredients on the protein list. Your go-to breakfast partner, lunch companion, supper supporter, super snack partner, shake companion, and whatnot! From Granola bars, Overnight chocolate oats, cereal mix to Oats upma, oats idli, oats chicken keema, oats paniyaram, we have added our flavour and desi touch to the oats which are loved even by kids. 

 

  1. Vegan milk, yogurt and cheese

Cheese and cheese-based products have high content of protein in dairy products. Infact, yogurt and milk are also good sources of vegetarian proteins. Indian cuisine and dairy products come together and if you are a vegan you must have surely thought of how hard it is to quit them. But thanks to the wonderful culinary inventions, you can now opt for things like vegan cheese, vegan yogurt, soy-based tofu, coconut milk and vegan yogurt. 

There are so many protein options you can opt for a while on a plant-based diet like pumpkin seeds, peanuts, quinoa, hemp seeds, and lentils. You can also make your own protein powder by roasting chickpeas, peanuts, almonds, pumpkin seeds and add everything with a tablespoon of chia seeds to a blender and voila, your own homemade protein shake powder is ready! 

 

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.