World Vegetarian Day

No Meat? No Problem: The Vegetarians Guide to Getting Those Gains!

1st October marks World Vegetarian Day- a day that focuses on all the awesome life enhancing benefits of going green nutritionally.

But being a vegetarian isn't without its own issues, one very often heard woe of vegetarians worldwide is: 

How am I supposed to get my daily protein requirement?

Well, don’t worry because today we’ve got you covered on 3 vegetarian sources of protein and how to include them in your diet!

1. Amaranth or Quinoa: With 8–9 grams of complete protein ( that’s as much an egg!) per cooked cup (240 ml) and also boast the benefit of being a complete source of protein, which is rare among grains and pseudocereals. Also both are good sources of complex carbs, fiber, iron, manganese, phosphorus and magnesium.

How to include it in your diet? Quinoa is easy to turn into tasty soups, salads and even pilafs. Whereas amaranth is more commonly called “rajgira” and is used in Indian cooking to make Ladoos, roti, thalipeeth, halwas.

2. Chickpeas: contain about 15 grams protein per cooked cup (which is as much as 50gms of chicken)-. Furthermore, fibre found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut benefit chicken cant boast.

How to include it in your diet? Easy tasty options can be made such as Hummus, falafel, veg cutlets, bean burgers, tikkis etc.

3. Green Peas: The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml). Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins. 

How to include it in your diet? Green peas are versatile and can be made into creamy like textured soups, cutlets, kebabs, pulaos, stuffing for paranthas etc.