Protein is a very important and essential nutrient as it builds strength and helps in the growth of the body. It plays an important role in the health of bones and teeth and also aids in weight loss. However, very often vegetarians are found to be deficient in protein. As more and more people are adopting plant-based diets, certain nutritional deficiencies are on the increase because some nutrients have a richer source in animal-based products.

As per ideal standards, a person should consume 1 g of protein per kg of their body weight. So if a person weighs 50 kg, s/he should include 50 g of protein in his/her diet every day. For vegetarians, it is imperative to choose food wisely to meet their protein requirements as there are very minimum sources of protein in plant-based food.

Here are some plant-based foods that are rich in protein:

Lentils

Lentils or dal is more or less the staple food of Indians who love to have it with rice. Lentils are the primary source of protein in a vegetarian diet and should be incorporated in meals regularly. Consume a bowl of lentils daily to satisfy the necessary protein requirement of the body.

Dairy Products

Dairy products like milk, curd, paneer are an important source of protein, calcium and phosphorus and should form an essential part of the diet, especially for children as they are important for growth. However, vegans who do not consume dairy products can substitute them with plant-based ones like soya milk, almond milk which are an excellent source of protein.

Chickpeas and Beans

Chickpeas also called kabuli chana and beans like rajma are other excellent sources of protein for vegetarians. They are very versatile in terms of how they can be cooked as they can be made into curries or ground to make tikkis or tossed into salads. Apart from protein, they contain very important nutrients like vitamin K, folate, iron, magnesium.

Green Peas

Did you know that a cooked cup (240 ml) of green peas contains 9 grams of protein which is more than a cup of milk? One more reason to include green peas in our diet is that a serving of green peas covers more than 25% of your daily fibre, vitamin A, C, K, thiamine, folate and manganese requirements.

Protein-rich Fruits and Vegetables

Certain fruits and vegetables contain more protein than others. Fruits containing the most amount of protein include guava, berries, nectarines and bananas. Vegetables which contain more protein include broccoli, spinach, potatoes, sweet potatoes, cauliflower and cabbage.  

Vegetarians may include the above food items in your regular diet and steer clear of any protein deficiency.