Think protein and your mind instantly pictures a healthy and nutritious dose of eggs or perhaps a rich meaty curry. In such case,vegetarians are often left with a dearth of options.However, there are a lot of plant-based and vegetarian protein sources that one can explore and experiment with. Many health experts have, time and again, emphasized 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
Protein is generally associated with non-vegetarian or animal sources
Weight loss is a play of smart dietary choices and food combinations. Bangalore-based Nutritionist Dr. Anju Sood says, “One has to ensure the perfect balance of two components in the meals - complex carbs and proteins. Complex carbs releases a low quantum of sugar and they are rich in fibre. Increasing the intake of these types of carbohydrates is advisable for weight loss. If you couple them with it some protein source that makes the meal all the more wholesome and nutritious. Protein takes the longest to digest, and a longer sustained metabolism aids weight-loss. From plant-based proteins, whole grain pulses like moong dal is a good option. Beans are high on protein as well as fibre.” If you happen to be a vegetarian, here are some high protein dinner ideas that you can try at home.
1.Dal and legumes: Dr. Anju recommends adding a lot of lentils and pulses to your diet such as Moong Dal, Rajma, Chana Day and Soybean You can sprout them, use them in salads or soups or pair it simply with brown rice to make a complete meal.
Here is delicious recipe of Moong Dal ki khichdi by Chef Niru Gupta to get you started.
3.Quinoa: Quinoa is a South American grain which is very high on protein. According to Dr. Anju, you can use it in Indian preparations such as a pulao or upma. You can also have them as Quinoa tikkis, as suggested by Shilpa Arora.
4.Amaranth Pulao: According to Shilpa Arora, Amaranth Pulao can be a great high protein dinner idea. The protein contained in amaranth is of exteremly superior quality, providing nine grams for one cup of cooked grain. Amaranth is also rich in folate and calcium.
5.Paneer or Cottage Cheese: Dr. Simran Saini, Nutritionist at Fortis Hospital Delhi suggests that paneer is the ideal high protein ingredient 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.
7. Kala Chana: Kala chana is also a great source of plant-based protein. You can make a quick kala channa chaat or use them to make sookhe kale channe that can be had with rotis to make it a meal.
Have some more high protein vegetarian dinner ideas? Do share with us!
About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.