Vegan foods rich in protein.
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Vegan foods rich in protein.

by Payal Shah on Jun 08, 2022

Vegan foods rich in protein

Have you ever gotten sudden cravings for sweet, salty, and savory foods in the middle of the night? Or in the middle of the day? It could be that your body is asking for more protein! 

This happens to everyone, not just vegans. But if you’ve been thinking about giving up meat and dairy, or you just want to add more vegan dishes into your diet, you may be wondering how it'll all add up protein-wise. You’re not alone!

The good news is that experts around the world agree that a well-planned vegan diet can provide all the nutrients your body needs on a daily basis. 

The not so good news is that the majority of Indians are unaware of the quality of protein in some foods, and there’s not as much awareness on how much protein that’s needed on a daily basis. The recommended daily allowance of protein for the average Indian adult is 0.8 to 1g per kg of body weight, but the average intake is around 0.6g per kg of body weight.

Protein is important for everyone! After all, our body wouldn’t function without it. That’s why we put together a helpful list of 5 protein sources you can include more of into your diet!

  • Tofu
  • Soybeans are great because they’re considered a complete protein. While all plant foods contain all essential amino acids, foods are considered complete proteins when there’s a sufficient amount of all essential amino acids present. 

    Tofu is made from bean curds pressed together, similar to how cheese is made. On its own, it doesn’t have a taste, but it can be prepared in curries, stuffed in parathas, fried with spices, and enjoyed in a flavourful burger or sandwich!

    For every 100g of tofu, you’re getting 14g of plant-based protein! 

  • Pulses
  • Pulses are dried seeds. When pulses are split in half, they’re known as daal. Daal therefore includes lentils, peas, chickpeas, beans, and so on. 

    Indian pulses come in three forms: whole, split with their skin, and split without their skin. 

    The pulses (uncooked) with the high amounts of protein are:

    • Green sprouts dal, 32g of protein per 100g 
    • Moong dal, 24g of protein per 100g
    • Rajma, 24g of protein per 100g
    • Chana dal, 19g of protein per 100g 
    • Toor dal, 12g of protein per 100g
    • Chana dal, 13g of protein per 100g
    • Bengal gram dal, 13g of protein per 100g
    • Masoor dal, 9g of protein per 100g 
    • Poha, 7g of protein per 100g 

  • Soya chunks
  • Soya chunks are ridiculously easy to add into your diet, and they’re especially high in complete plant protein! 100g of uncooked soya chunks contains 52g of protein, which is nearly double the amount of protein in chicken! 

    You can add them into your curries, fried rice, or hearty salads for a high protein meal at home or on the go. 

  • Nuts 
  • Cashews, almonds, and peanuts are routinely used in Indian dishes, and they’re packed with protein! Think of spicy peanut chutney, creamy curries made with cashew paste, vegan kheer with chopped almonds and other nuts, pure peanut butter, and more!

    • Peanuts contain 26g of protein per 100g
    • Almonds contain 21g of protein per 100g
    • Cashews contain 18g of protein per 100g
  • Vegetables
  • Vegetables in general have more protein than fruits, but some vegetables are higher in protein than others! 

    • Palak contains 5g of protein per cup
    • Corn contains 4.7g of protein per cup
    • Button mushrooms contain 3g of protein per 100g
    • Potatoes contain 3g of protein per cup

    And that’s our list! We hope you can make better choices when you sit down to eat next. How? It’s as simple as choosing peanuts over cashews, because peanuts contain 8g MORE protein for the same amount!

    If you’re just looking to fill the protein gap quickly and efficiently, you can choose from a range of high-quality protein powders to buy. They taste delicious, they’re made with clean ingredients, and they’re one of the most affordable options available. 

    Read about each flavour in our previous blog post!