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Eggs have long been praised as a nutritional powerhouse when it comes to protein. But what about people who want to eat healthy but can’t eat eggs? Finding other sources of protein is crucial for people who eat a vegetarian or plant-based diet, though. The good news is that there are a number of vegetarian foods with protein levels that not only match eggs but even exceed it sometimes.
These plant-based options have got you covered if you're wanting to increase your protein intake without relying on animal products. Explore the protein-rich potential of these seven vegetarian foods, whether you're a vegetarian, vegan, or simply trying to add more plant-based protein to your diet. Prepare to be astounded by these plant-based alternatives to eggs' nutritive value and adaptability.
1. Lentils
You will be fascinated to know that 18 grams of protein are found in one cooked cup of lentils, making them a flexible and protein-rich diet. In addition to this, they are a great source of fiber, iron, and folate. Lentils should necessarily be a part of your daily diet as they are highly nutritious. They can be included in soups, salads, or stews to make a filling and healthy dinner.
2. Quinoa
Since quinoa includes all nine necessary amino acids, it is a complete protein source. It's a great substitute for eggs because it has 8 grams of protein per cooked cup. Quinoa is a superfood for vegetarians because it is also high in fiber, magnesium, and antioxidants. Though not native to India, you can easily find quinoa in stores today.
3. Chickpeas
Garbanzo beans, often known as chickpeas, have 15 grams of protein per cooked cup, making them a protein powerhouse. They are a common ingredient in Mediterranean and Middle Eastern cuisine and can be roasted for a crispy snack in addition to being used in salads and curries.
4. Hemp Seeds
With 10 grams of protein per ounce, hemp seeds are a nutritional powerhouse. They include all nine of the essential amino acids and are a fantastic source of omega-3 fatty acids. For an additional protein boost, sprinkle them on salads, yoghurt, or incorporate them into smoothies.
5. Chia Seeds:
Chia Seeds, also known as Chicory seeds are great sources of Vitamin B12 as well as Protein Even though chia seeds are tiny, they provide 4mg of protein per ounce. Additionally, they include a lot of fiber, omega-3 fatty acids, and antioxidants. For a protein-rich snack, stir them into your muesli, yoghurt or create a cool chia seed pudding.
6. Spirulina
The blue-green algae spirulina is very nutrient-rich. It is a fantastic source of iron, calcium, and vitamins and has 8 grams of protein per ounce. To improve the protein and other necessary nutrients in your smoothies and salads, add it to them.
7. Greek Yoghurt:
Greek yoghurt has about 23 grams of protein per cup, making it a protein-rich choice. Additionally, it's a fantastic source of probiotics and calcium, both of which support digestive health. You can eat it by itself, combine it with fruits, or use it as a creamy garnish for your preferred meals.
You have it now! These seven vegetarian dishes are great substitutes for meat for vegetarians since they have more protein than an egg. You can satisfy your nutritional needs while consuming these protein-rich foods, which can help you maintain a satisfying and varied diet.
