Protein is required by the body for muscle building, body strength, and growth cycles. Those who work out and do physical work, need protein in their body. Very often people think that vegetarian food cannot give you sufficient protein. This aspect is wrong. Protein can be equally nutritious and versatile for a vegetarian eating pattern. Usually, people should consume protein in grams equivalent to the body’s weight. Some excellent vegetarian foods can give you an outstanding protein supply. Any vegetarian meal offers at least 15 grams of protein per serving to support satiety, healthy digestion, muscle building, and strong bones.
1.Sprouts
Sprouts are germinated seeds. They are highly nutritious, especially in protein. You can have varieties of sprouts like boom, matki (Moth bean), peas, Cowpea, and many other foods. They can be made quickly and consumed by steam cooking and having it directly with salt and black pepper.
2.Paneer
Paneer can be used as a vegetarian meal other than tofu. Paneer is called cottage cheese and is rich in protein. It is easily digestible. You can have paneer roasted with ghee, saute it, and have it. You can mix it with vegetables if you have time. One hundred grams of paneer has around 20 grams of protein.
3.Nuts
Nuts are easy to consume. It has high protein and contains antioxidants. Some of the best nuts to consume daily are pistachio, walnuts, almonds, cashew nuts, and peanuts. There are various ways in which you can take nuts. The best way to take nuts is to soak them overnight and have them in the morning.
4.Urad Dal
Just one bowl of urad dal will give you 15 grams of protein. It contains three vital micronutrients such as magnesium, manganese, and zinc. Magnesium relaxes the muscles. Manganese provides body strength. Zinc helps to boost testosterone. Black urad dal is called mash, which helps to build muscle.
5.Moong Dal
Green Moong dal has 14 grams of protein. What is better is that it gets readily digested by a kid or an adult person. You can have it as a regular dal, sprouts, cheela, and halwa. Moon dal with two roti will give you more protein than eggs.
6.Bhuna Chana
Just one hundred grams of bhuna chana has 22 grams of protein. Because roasted chana is free from anti-nutrients that hinder protein absorption. Modern studies have recognized that the quality of its protein is superior to other plant proteins. Want to spice it up? Make a chaat out of it. Powdered bhuna chana (sattu), is a famous drink in India, known for its easy absorbability of protein.
7.Milk
One glass of milk will give you 10 grams of quality protein. Milk is rich in Vitamin D, Vitamin B12, CLA, and omega-3 fatty acids, which is also why it is considered a vegetarian alternative to non-vegetarian food. A glass of milk with a scoop of chana and a banana will give your desi post-workout shake.
8.Green Peas
Green peas are one of those rare vegetables that are high in protein and a complete source of protein. It contains all the nine essential amino acids. It is a prime choice for vegan protein powders. One cup of peas will give you nine grams of protein. Combine it with potato, cabbage, carrot, or pulao. Matar paneer provides you with 25 grams of protein.
9.Cheese Tortellini
It is a three-ingredient vegetarian meal with roasted tomatoes, tortellini, and basil. It is an Italian-inspired treat. Cheese Tortellini is easy to make, delicious, and protein-packed with natural sweetness. It can be used for dinner. It is a high-protein vegetarian meal that is not tofu.
10.Spinach Pasta
Do you love pasta? Spinach pasta is healthy for weight loss. It makes a filling for a vegetarian meal with cream cheese and Gruyère. Spinach is a source of iron, vitamin E, and magnesium. 100 grams of raw spinach will give you 2.9 grams of protein.
11.Pea And Spinach Carbonara
Do you want nutrition and a chaat together? Try this fresh pasta. It is a must-have pasta meal for weeknight dinners. The creamy sauce contains eggs.
12.Grain Bowls
This Superfood meal bowl is vegan. This nutrient-packed grain bowl only takes 15 minutes to prepare. It contains nutritious vegetables like kale, quinoa, and beets. Pack these high-protein vegetarian meals for lunches or dinners on busy days.
13.Baked Potatoes With Broccoli And Cheese
Are you finding some vegetarian meals other than tofu? Try these comforting and delicious baked potatoes with broccoli, cheese, and shallots. This incredibly satisfying meal is low in calories. This treat is prepared within an hour.
14.Lentil Patties
Forget tofu? Make this recipe at home. It is a protein-rich, delicious, gluten-free, dairy-free, egg-free, and vegan dish. Lentil patties are better than any meat food. It is the most tender vegetable patties that can melt in your mouth in seconds. It is prepared within 35 minutes.
15.Black Bean Soup
Black beans contain Iron, Protein, Vitamin A, Vitamin B12, Vitamin B6, and Vitamin E. Per one hundred grams of black beans in your diet will give you 8.86 grams of protein. It is an excellent plant-based source to meet your daily protein. Back bean soup contains approximately 15 grams of protein.
16.Lentil Curry
It is a typical vegetarian and protein-packed Asian meal idea. Every Asian household serves this lentil curry with rice or roti. It is a wholesome protein, vitamins, and mineral source. Lentil curry contains almost nine grams of body protein with 264 calories and zero cholesterol. One cup of red lentil contains 18 grams of protein.
17.Chickpea Soup
This chickpea soup is a healthy and delicious comfort food and is rich in protein. It is the perfect idea for your vegetarian meal table menu. One cup of chickpea soup contains 33.4 grams of carbohydrates, 24.9 grams of net carbohydrates, 2.9 grams of fat, 9.9 grams of proteins, and 194 grams of calories.
18.Oatmeal Pancakes
These oatmeal pancakes will give you protein and fiber. Must try with apple and cinnamon to keep the doctor away. Fourteen small pancakes give two grams of fiber and five grams of protein.
19.Fruit And Granola Greek Yogurt
Combine yogurt with fresh fruits and granola for a sweet taste. It is packed with high-protein vegetarian meals without tofu.
20.Coconut And Banana Smoothie
This vegetarian smoothie contains 183 calories, 6 grams of fat, 37 mg of sodium, 19 grams of sugar, 9 grams of protein, and 3 grams of fiber per serving.
