When it comes to protein, many believe only non-vegetarian sources can meet their needs. But that’s far from the truth. A balanced vegetarian diet can provide all the protein your body needs. On this day, 24th August 2024, we explore the top 10 protein foods in vegetarian that are not only easy to incorporate into daily meals but also rich in nutrients that support overall health.

1. Lentils (Dal) Lentils are a staple in many Indian households and for good reason. They’re loaded with protein and are also a great source of iron and fibre. Just one cup of cooked lentils provides around 18 grams of protein. From dals to soups and salads, lentils are versatile and delicious.
   
2. Chickpeas (Chana) Chickpeas are another protein-rich food that you should definitely add to your diet. One cup of cooked chickpeas offers about 15 grams of protein. Whether you prefer them in hummus, curries, or roasted for a crunchy snack, chickpeas are a must-have for vegetarians.
   
3. Quinoa Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein. It has around 8 grams of protein per cup when cooked. This grain is perfect for salads, bowls, or even as a rice substitute.
   
4. Paneer (Cottage Cheese) Paneer is a favourite in vegetarian diets, especially in India. It provides approximately 14 grams of protein per 100 grams. Rich and soft, paneer can be added to curries, grilled dishes, or even salads for a protein boost.
   
5. Soybeans Soybeans and their products, such as tofu and tempeh, are fantastic sources of plant-based protein. Cooked soybeans offer a whopping 28 grams of protein per cup. Tofu and tempeh are not only protein-rich but also versatile, fitting into everything from stir-fries to sandwiches.
   
6. Green Peas Don’t underestimate these little green balls. One cup of green peas contains about 9 grams of protein. They’re easy to add to any meal, whether it’s a curry, soup, or mixed into rice dishes.
   
7. Almonds Almonds are great not just for snacking but also for boosting your protein intake. A handful of almonds (about 28 grams) provides 6 grams of protein. They’re also high in healthy fats and make a great addition to smoothies, salads, or desserts.
   
8. Chia Seeds Though small in size, chia seeds pack a punch when it comes to protein. Just 2 tablespoons give you around 4 grams of protein. Add them to your smoothies, oatmeal, or even make a chia pudding for a protein-packed snack.
   
9. Greek Yoghurt Greek yoghurt is thicker and creamier than regular yoghurt and has nearly double the protein. A 170-gram serving of Greek yoghurt can provide around 10 grams of protein. It’s perfect for breakfast or as a post-workout snack.
   
10. Edamame Edamame, or young soybeans, are not just tasty but are also high in protein. One cup of edamame contains about 17 grams of protein. You can enjoy them steamed with a sprinkle of salt or add them to salads and bowls.

These vegetarian protein sources prove that a plant-based diet can be both healthy and protein-rich. Incorporating these foods into your meals can help ensure you get enough protein, whether you’re a fitness enthusiast, trying to build muscle, or simply looking to stay healthy.