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Vegetarian foods rich in protein
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You might be a vegetarian by habit or by choice. Either way you might be concerned about how to get your quota of proteins from a vegetarian diet. Most of us are conditioned to believe that only way to get protein is from non-vegetarian food. But it's a fact that there are a number of vegetarian foods that are a good source of protein. The article below takes you through some such good sources of protein. Team RetyrSmart

Vegetarian foods rich in protein

Here are 10 protein rich vegetarian foods that you can include in your diet for that shudh-shakahari summer body.

1. Lentils

100 g serving = 9.02 g of protein

Yeah, I was as surprised as you are. Turns out these legumes are pretty rich in protein, their hearty texture and peppery flavor makes it a good replacement for ground beef. Hell yeah, they cook up quickly and are quite inexpensive too which makes it a perfect substitute for meat.

2. Eggplant

100 g serving = 1 g of protein

Did you know that the eggplant is perceivedas a vegetable but it is actually a fruit? This is what happens if you live in a bubble just like me. Anyways, the earthy flavor and meaty texture of this fruit makes it a popular choice amongst vegetarians and you should try it too if you miss having meat.


3. Potatoes

100 g serving = 2 g of protein

All this while I thought eating potatoes almost everyday is unhealthy. Little did I know that it is high in protein, fiber and other carbs. It is loaded with Vitamin B, Vitamin C-6, minerals and anti-oxidants too. Extra points if you eat the skin! Potatoes are more than just a side dish now for me at least.

4. Cauliflower

100 g serving = 1.9 g of protein

I bet you're thinking, "How can cauliflower replace meat? It's so bland." Well, it can. This veggie is not just protein-rich, it also has anti-oxidants to help reduce inflammation and reduce the risk of cancer. It can even boost your heart and brain health, did you know that? Because I didn't, up until now. Furthermore this all-rounder has Vitamin C, Vitamin K and beta-carotene that aides in a healthy digestion and detoxification. All hail the cauliflower!


5. Green Peas

100 g serving = 5 g of protein

Surprised much? Well, this legume is low in calories and fat too. So, next time don't remove the peas from your sabzi now that you know it is high in protein content as well. Okay?

6. Spinach

100 g serving = 2.9 g of protein

Now you know why spinach was Popeye's favourite food. Add it to your diet too as it is loaded with vitamins, minerals, iron and antioxidants too.

7. Broccoli

100 g serving = 2.8 g of protein

Stop making that 'eww' face. Broccoli is not all that bad guys. It is high in fiber, Vitamin K, Vitamin C, minerals and anti-oxidants too. This green vegetable that most of us hated all our lives can improve liver health as it encourages detoxification of harmful compounds from the liver. So, steam it, roast it, bake it but, eat it.


8. Mushrooms

100 g serving = 3.1 g of protein

Mushrooms are more than just a pizza topping guys. It is packed with protein, potassium and anti-oxidants to fight free radicals that can harm the body and its functions. Extra points to it for being tasty, having a firm texture and being filling.

9.Asparagus

100 g serving = 2.2 g of protein

This is a popular vegetable that is an excellent source of Vitamin B, folate, manganese, Vitamin A and K too. Did you know it has anti-cancer and anti-inflammatory properties as well? You're welcome.


10.Brussels sprouts

100 g serving = 3.5 g of protein

In case you are wondering, Brussels sprouts look different from the sprouts that we know of. They are a good source of fiber, vitamins, iron and proteins. One research proves that these sprouts can promote the growth and health of intestinal bacteria and stimulate the production of short-chain fatty acids in the gut. Having this cruciferous vegetable can also protect your eyes and strengthen your bone too. Say what? ........