For those inclined towards nurturing health with vegetarian/vegan choices that are light on digestion and metabolism or have been medically advised to avoid or limit non-vegetarian foods, this blog will be useful as it explores healthy, easy-to-digest, plant-based sources of protein.

Why should I consume protein?

Protein is an essential part of our nutrition & health in many ways.

• It makes up about 17% of the body’s weight
• It is the main component of our muscles, skin, heart, brain, eyes, and even hair and nails
• It is required by our immune system to help make antibodies to fight infections
• It plays a role in blood sugar regulation, fat metabolism, and energy function

Healthy consumption of protein provides protection from a host of chronic conditions such as diabetes, obesity, and non-alcoholic fatty liver disease (NAFLD).

Be it beans and rice, or tofu with broccoli, you can get the right amount of protein, and all the necessary amino acids by combining different grains with different vegetables and pulses. Substitute products, however, are technically a processed food and offer little health benefit

How much protein should I consume?

0.75g of protein per kg of bodyweight per day—that’s the Reference Nutrient Intake (RNI) set for an average adult.

E.g.: A person weighing,

60 kg would need—60 x 0.75—45 g of protein per day.

74 kg would need—74 x 0.75—55 g of protein per day.

Now, let’s cut to the chase!

High-protein Plant-based Foods

1. Oats

Packing 10 grams of protein in 100 grams, cooked, oats isn’t just an excellent source of protein. It’s also a complex carbohydrate, that releases energy in sustained quantities, preventing blood sugar spikes.

2. Tofu

100 grams of tofu, cooked, provides 8 grams of protein. Derived from soya, tofu a. k. a “bean curd”, is versatile choice of vegetarian protein that can be consumed baked, stir-fried, or by blending into soups to make them creamier and protein rich.

3. Buckwheat

Actually a seed that provide 5 grams of protein in 100 grams, cooked, buckwheat is thrice blessed—it’s high in both protein and fibre, and gluten-free!

Found as flakes, groats, pasta, and flours, buckwheat’s exceeding popularity makes it an excellent addition to the egalitarian class of vegetarian proteins.

4. Quinoa

100 grams of cooked quinoa—a seed that comes in white, red, black or mixed varieties—gives you almost 4 grams of protein.

And what’s more! Quinoa is a ‘complete protein’ that contains all 22 amino acids, making it a wholly healthy alternative to carbohydrates.

5. Brown Rice & Wild Rice

Although primarily a carbohydrate, with 4 grams of protein in 100 grams, cooked, brown/wild rice is a class apart—and it’s also a great source of fibre!

6. Pulses

They include all beans, peas and lentils—edible seeds that grow in a pod—which are a great, low-fat and affordable source of plant protein and provide plenty of variety.

7. Nuts & Seeds

Highly versatile and consumed with meals or as a snack, nuts and seeds ensure that protein and energy is adequate and maintained throughout the day. Some of the best include:

8. Chia Seeds

With 2 grams of protein in just a tablespoon, chia seeds are an assortment of nutritional wonders! They are:

• An excellent replacement to egg in vegan cooking
• Hydrophilic, and expands when soaked in water for about 20 minutes
• Perfect additions to breakfasts, sprinkled over salads and soups, or as a healthy, protein-rich dessert

9. Vegetables

There’s a surprising amount of protein in certain vegetables, too!