We all know that it is imperative to include healthy sources of protein in our daily diet. Protein helps out body with a number of important functions and helps us maintain muscle mass. And, when we think of protein, our mind instantly pictures a healthy and nutritious dose of eggs or perhaps a steak or chicken. In such case, vegetarians are often left with a dearth of options. But, fret not! There are many food options that you can include in your diet to get your recommended amount of protein. Many health experts have, time and again, emphasised on the need to include adequate protein in your diet especially if you want to lose weight. Protein keeps you full for longer and thus, curbs binge-eating and your overall calorie-intake. Within a few weeks of eating high protein vegetables (in combination with other healthy foods), you will have more energy and may lose weight easily and naturally. So, without much ado, try out these 8 protein-rich vegetables and 5 protein-rich dinner recipes to speed up the process of weight loss:
8 High-Protein Vegetables For Healthy Weight Loss:
1. Mushrooms
Mushrooms are packed with good amount of protein; however, they do not have entire protein molecules. However, they miss out on the amino acids that our body cannot make itself. Therefore, it is important combine mushrooms with foods that make up the missing amino acids like broccoli or even corn.
Mushrooms are packed with good amount of protein.
2. Broccoli
Broccoli is rich in protein and has zero fat with very less calories. It makes for a great food full of vitamins, minerals and antioxidants that promote a healthy body.
3. Peas
Peas are a good source of plant-based protein and have a decent amount of fibre. These yummy delights are low in fat and have zero cholesterol. So, make sure to add peas to your diet for a healthy dose of protein. Add peas to curries, salads and all things good!
4. Kale
Kale is known for its beneficial properties. It is another great source of plant-based protein. Additionally, kale contains phenolic compounds that give kale its antioxidant properties. You can easily steam, boil or saute kale and consume on a daily basis for maximum benefits.
Kale contains phenolic compounds that give kale its antioxidant properties.
5. Spinach
We all know that spinach is one of the most nutrient-dense leafy green vegetables we can eat. It is said that protein accounts for 30 percent of its calories along with essential amino acids.
6. Asparagus
A popular vegetable with high nutrient content, asparagus is a rich source of protein along with copper, manganese, phosphorus, magnesium, and B vitamins. You can grill, boil, steam or even pan-fry asparagus.
7. Cauliflower
Just like its cousin broccoli, cauliflower has a high amount of protein. This versatile vegetable can be adapted to a variety of recipes.
8. Sweet Corns
Sweet corns are low in fat and are a great source of protein. Sweet corns have about nine percent of your daily protein requirement. Make sandwiches using corns, use them into soups and add them to your salads to ensure a healthy you.
Sweet corns have about nine percent of your daily protein requirement.
5 High-Protein Dinner Recipes To Speed-Up Weight Loss Process:
1. Dal And Legumes
Bangalore-based Nutritionist, Dr. Anju Sood recommends including lentils and pulses in your diet like moong dal, rajma, chana day and soybean. You can sprout them, use them in salads or soups or just team up with brown rice to make a complete meal.
Include lentils and pulses in your diet like moong dal, rajma, chana day and soybean.
2. Vegetable Khichdi
According to Macrobiotic Nutritionist And Health Practitioner, Shilpa Arora, "a great way to utilise the goodness of both lentils and rice is to make the good old khichdi. It is a comforting and wholesome meal."
(Also Read: Palak Paneer, Chana And Other Top Protein-Rich Indian Foods You Must Eat)
3. Quinoa
Quinoa is known as a great source of protein. According to Dr. Sood, one can prepare Indian dishes using quinoa such as a pulao or upma. The fusion of quinoa with Indian dishes is worthwhile; having said that, try Quinoa tikkis.
Quinoa is a plant - based protein.
4. Amaranth Pulao
According to Shilpa Arora, amaranth pulao can be a great high-protein dinner recipe. As per her, the protein in amaranth is of extremely superior quality, which provides nine grams of protein for one cup of cooked grain. Amaranth is also rich in folate and calcium.
(Also Read: 6 Easy-To-Make Protein-Rich Snacks You Can Have At Work)
5. Paneer or Cottage Cheese
This is not new. Paneer is the ideal high protein ingredient that you can consume for dinner. You can have it grilled as paneer tikkas or make a simple paneer bhurji with roti. Paneer stuffed Dosa is also a great option.