Mar 21, 2021
Pratishtha Tiwari
Importance of protein
Every cell in our body has protein. It is the basic building block of everything in the human body. Protein helps build our skin, hair and bones.
How much protein do we need daily?
Around 10-35 per cent of your daily calories should come from protein. One should have 0.8 grams of protein per kilo body weight.
Best sources of protein
The best source of protein is meat, fish, eggs and paneer, which is a problem for vegans and vegetarians. Thus, here are some best sources of protein for vegetarians and vegans.
Lentils
Lentils are a staple food in every Indian diet. They are inexpensive and easy to prepare. Around one cup of boiled lentil has 17.86 grams of protein.
Chickpeas
Roasted chickpeas make for a good snack. You can also make curry, soup or vegetable using chickpea. One cup of boiled chickpea has 14.53 grams of protein.
Moong beans
Moong beans are rich in protein, iron and fibre. You can have moong in the form of salad, sprout, khichdi or dal. One cup of boiled moong beans has 14.18 grams of protein.
Lima beans
Lima beans are rich in potassium, fibre and iron. They are consumed in the form of dry vegetable. One cup of boiled lima beans has 11.58 grams of protein.
Green peas
Green peas are used to cook soup, vegetable pulao or cooked along with other vegetables. You can also cook it with salt. One cup of boiled green matar has 8.58 grams of protein.
Quinoa
The best part about quinoa is that it’s gluten-free. One cooked cup of quinoa has 8-9 grams of protein. Quinoa doesn’t grow on grasses, thus it is called pseudocereal.
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