High Protein Vegetarian Meals Recipes Boost Your Protein Intake

Introduction

Did you know that consuming 0.5 to 0.8 grams of protein per kilogram of body weight is essential for your health? Yes, you heard it right! Do you feel you might not fulfil your protein count since you are following a vegetarian diet? No worries! Now, fulfilling your protein intake while sticking to your vegetarian lifestyle is no longer a daunting task. You just have to be conscious about choosing high protein vegetarian meals. There are tons of veg recipes you can try whether following a traditional Indian recipe or experimenting with ingredients of your choice. Let's explore some high protein vegetarian recipes that are delicious and nutrient-packed.

Explore the Health Benefits of Vegetarian Food

Wondering what’s so great about vegetarian food? Well, let’s just say it’s not all about salad! Eating more plant-based food can do wonders for your health. Are you curious as to how? Here’s why adding more vegetarian food to your diet is a win for your health:

• Heart Health:Eating plant-based foods can help lower your cholesterol and blood pressure, which works great for your heart.
• Happy Gut: The fibre in veggies, fruits, and legumes keeps you feeling full and your digestion smooth.
• Easier Weight Management: Vegetarian meals are often lower in calories and fat, so it’s easier to stay at a healthy weight.
• Steady Energy: Plant-based foods provide an energy boost, so you won’t feel lethargic after doing physical activities.
• Glowing Skin: The vitamins and antioxidants present in veggies can help your skin look fresh and healthy.
• Fewer Chronic Health Issues: A plant-based diet can lower your chances of getting health conditions such as diabetes, high blood pressure and more.
• Stronger Immunity: High essential nutrients, vegetarian foods can give your immune system a boost, helping you stay healthy.
• Clearer Mind: Some studies even show that plant-based protein diets can help improve your focus and mood.

Why Take High Protein in Vegetarian Food

Protein is a vital nutrient that helps build and repair tissues and supports the immune system. While animal-based foods are often considered primary protein sources, here are a few suggestions of vegetarian options that can meet protein needs:

1. Nuts and Seeds:Almonds, chia seeds, sunflower seeds, and peanuts are high in protein.
2. Paneer & soya Chunks: Paneer and soya chunks are protein-packed foods commonly used in vegetarian recipes.
3. Whole Grains: Wheat, Ragi, millet, Quinoa, brown rice, barley, and oats are rich in protein as well as fibre.
4. Pulses & Legumes:Lentils, chickpeas, kidney beans, black beans, soybeans, peas, and split peas are all rich in protein, fibre, and essential nutrients.
5. Vegetables: Veggies like spinach, broccoli, and peas can still contribute to overall protein intake.

Different Vegetarian Foods And Recipes You Can Try

Looking for a tasty way to get your protein fix? These high protein vegetarian meals ideas have got you covered. From snacks to main course meals the recipes suggested below are delicious and are loaded with protein and other essential nutrients. Try them out!

1. Besan Chilla

   If you're looking for a quick, healthy, and tasty snack, Besan Chilla is the way to go! To make Besan Chilla, combine besan with water, and chopped vegetables like onions, tomatoes, and carrots. Add cumin, turmeric, and salt to taste. Mix it well to a smooth batter. Scoop out and pour the batter on a greased non-stick pan. Cook on medium heat until golden brown on both sides. Serve hot with chutney or yoghurt for a quick, healthy, and delicious meal.

2. Kabuli Chana Salad

   This salad recipe is suitable for those who are on a veg diet plan for weight loss. It is one of the easy-peasy recipes to whip up a healthy salad! The boiled Kabuli channa is mixed with cucumber, onion, and tomatoes. For dressing add lemon, a pinch of black salt, black pepper, and chaat masala. Garnish it with fresh coriander.

3. Corn Cutlets

   Corn Cutlets are the ultimate snack option for a protein-rich diet. To make these corn cutlets mix boiled potatoes with sweet corn, veggie mix add a little ginger, green chilli, and spices like cumin and coriander. Shape the mixture into patties and fry until golden brown. Serve with mint chutney for that extra zing! They're perfect for a light meal or a snack any time of the day.

4. Mutter Paneer

   Mattar Paneer is an all-time favourite that offers a comforting meal with a healthy dose of protein. To make this dish, start by sautéing finely chopped onions, ginger, and garlic in hot oil until golden. Add pureed tomatoes, then stir in spices like turmeric, red chilli powder, coriander powder, and salt to make a rich base. Once the gravy cooks, add green peas and simmer until tender. Gently stir in Paneer, letting it absorb the flavourful sauce. Add garam masala and fresh coriander for a fragrant and delicious meal.

5. Multi Dal Fry

   Toor, Moongand Masoor mix curry is a flavourful protein-packed meal. Start by cooking both dals in a pressure cooker for two whistles. In a separate pan, heat oil and sauté cumin seeds, onions, ginger, garlic, and green chillies until fragrant. Add chopped tomatoes and cook until soft. Then add spices like turmeric, coriander powder, cumin powder, and red chilli powder, and add salt to taste. Once the masala is ready, add the cooked dals, and some water for consistency, and let the curry simmer. Finish with a sprinkle of garam masala and fresh coriander leaves.

6. Soya Chunks Pulao

   Soya Chunks Pulao is a nutritious, one-pot meal! Cook soaked soya chunks in oil with onions, ginger, garlic, and whole spices. Add rice, peas, carrots, and your favourite veggies. Season with cumin, garam masala, and salt, then cook everything together until fragrant. A filling, protein-packed meal perfect for lunch or dinner!

7. Rajma Chawal

   Nothing is a comforting meal like a plate of Aashirvaad organic Rajma Chawal! To make it, cook rajma (kidney beans) until soft. In a separate pan, sauté onions, tomatoes, ginger, garlic, and spices like cumin, coriander, and Rajma masala cooking paste. Add the cooked beans, simmer with water, and serve over steaming hot rice. Simple and delicious!

Conclusion

Try out these quick and easy high protein snacks and main course meals as suggested. The key to fulfilling your protein intake lies in consuming low-carb, protein-rich foods. Feel free to experiment with these recipes by adding your favourite vegetables or grains. Shop for a wide range of protein-rich food items on ITC store online.
Explore more on Healthy Sweet Corn Recipes, Paneer for a Healthy Diet, and Besan Chilla Recipe.
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FAQs

1. What food is the highest in protein?

   While animal sources like meat, fish, and eggs are high in protein, plant-based options like lentils, legumes, pulses, quinoa, tofu, and paneer are choices.

2. How to get 100g protein a day vegetarian?

   Include protein-rich foods like lentils, beans, tofu, tempeh, nuts, seeds, and whole grains in your meals. Consider plant-based protein powders for smoothies or snacks.

3. What are common vegetarian foods?

   Common vegetarian foods include fruits, vegetables, grains, legumes, nuts, seeds, and plant-based milk and yoghurt are rich protein sources.

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