What are the Best Sources of Protein for Vegetarians?

Vegetarians can get high-quality protein from a variety of plant-based foods. Lentils, chickpeas, kidney beans, and other pulses are excellent sources. Soy products like tofu, tempeh, and soy milk are complete proteins and very rich in amino acids. Dairy products such as milk, yogurt, and paneer also provide good protein for lacto-vegetarians. Nuts and seeds like almonds, peanuts, chia seeds, flaxseeds, and pumpkin seeds add extra protein and healthy fats. Whole grains such as quinoa, oats, and brown rice contribute as well. Combining different plant foods throughout the day ensures a complete amino acid profile and supports muscle growth and health. 

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It is a common myth that being a vegan means less protein. Vegetarians think that they can't have enough protein like non-vegetarians. Below are the foods which are the best sources of protein for vegetarian:

1. Tofu

A tasty alternative, this yummy food can add as much as 10 grams of protein per cup to your food. Besides the creamy texture that it lends to your food, it can also be made into desserts, and even gravy.

2. Beans

Easily available in the market, these beans are full with nutrients and antioxidants. A mere half cup of black, white and even red kidney beans, known as rajma, can contain up to eight grams of proteins. A good thing is that several Indian dishes can be easily prepared with beans.

3. Chickpeas

Another protein food that is easily available in the market, chickpeas or Kabuli chana, is high on protein. A 100 gram serving contains almost nine grams of protein. Sprouted chickpeas also contain beneficial amino acids like lysine, isoleucine, tryptophan and total aromatic amino acids.

4. Green Peas

The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk.Green peas are high in protein, vitamins and minerals and can be used as more than just a side dish.

5. Oats

Best Protein Sources for Vegans and Vegetarians

Amaranth and Quinoa. ...

Ezekiel Bread and Other Breads Made From Sprouted Grains. ...

Soy Milk.

Oats and Oatmeal.

Wild Rice.

Best Protein Sources for Vegans and Vegetarians

Amaranth and Quinoa.

Ezekiel Bread and Other Breads Made From Sprouted Grains.

Soy Milk.

Oats and Oatmeal.

One of the main concerns of vegetarians is that they may not get a balanced diet due to the lack of proteins in the food items they consume. Experts and dieticians however, have come up with a list of food items that are wholesome in the amount of proteins. Some of them are as follows: