Veg. protein sources

Nuts, seeds, soy products, cereal, eggs and dairy are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you're consuming all the amino acids you need for muscle growth and cell repair.

Nuts
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).

Nuts, 1/4 cup Protein Calories Fat
Peanuts, raw 9 g 207 18 g
Almonds, dry roasted 8 g 206 18 g
Pistachios 6 g 171 14 g
Hazelnuts 5 g 212 21 g
Pine nuts 5 g 229 23 g
Cashews, raw 5 g 197 16 g
Walnuts 4 g 164 16 g


Seeds
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.

Seeds (1/4 cup) Protein Calories Fat
Hemp seeds 15 g 232 18 g
Pumpkin seeds, roasted 9 g 187 16 g
Flaxseed 8 g 191 13 g
Sunflower seeds, roasted 8 g 205 18 g
Sesame seeds, roasted 6 g 206 18 g


Legumes
Dried peas, beans and lentils belong to a group of food known as "pulses" or "legumes." Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber and iron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.

Legumes, 1 cup cooked Protein Calories Fiber
Soybeans 29 g 298 10 g
Lentils 18 g 230 16 g
Split peas 16 g 231 16 g
Navy beans 16 g 258 12 g
Garbanzo beans (chickpeas) 15 g 269 12 g
Black beans 15 g 227 15 g
Kidney beans 15 g 225 11 g
Lima beans 15 g 216 13 g
Pinto beans 14 g 234 15 g


Soy
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and "meat analogs," such as vegetarian "chicken" or faux "ribs" are all becoming more popular as more Americans practice vegetarianism. To learn more about using tofu, read Tofu 101. To learn how soy may impact your health, click here.

Soy Foods Protein Calories Fat
Soybeans, 1 cup cooked 29 g 298 10 g
Tempeh, 4 oz cooked 21 g 223 13 g
Edamame, 1 cup shelled 20 g 240 10 g
TVP, 1/4 cup dry 12 g 80 0 g
Soy nuts, 1/4 cup roasted 11 g 200 1 g
Tofu, 4 oz raw 9 g 86 5 g
Soy nut butter, 2 tablespoons 7 g 170 11 g
Soymilk, 1 cup sweetened 7 g 100 0.5 g
Soymilk, 1 cup unsweetened 7 g 80 0.5 g


Grains
In a culture that focuses largely on wheat, it's easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in protein quality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.

Grains Protein Calories Fiber
Amaranth, 1 cup cooked 9 g 238 9 g
Quinoa, 1 cup cooked 9 g 254 4 g
Whole wheat pasta, 1 cup cooked 8 g 174 6 g
Barley, 1 cup cooked 7 g 270 14 g
Spelt, 4 oz cooked 6 g 144 4 g
Oats, 1 cup cooked 6 g 147 4 g
Bulgur, 1 cup cooked 6 g 151 8 g
Buckwheat, 1 cup cooked 6 g 155 5 g
Brown rice, 1 cup cooked 5 g 216 4 g
Whole wheat bread, 1 slice 4 g 128 3 g
Sprouted grain bread, 1 slice 4 g 80 3 g


Dairy
If you consume milk products, dairy is a great way to add some extra grams of protein to your day. Low-fat milk, cheese and yogurt are easily accessible, quick to pack and fun to incorporate into many meals and snacks. Whether you’re drinking a cup of skim milk with your dinner or grabbing some string cheese before you run errands, you can pack about 8 grams of protein into most servings of dairy. You’re also getting some bone-building calcium while you’re at it! Keep in mind that low-fat varieties of milk products are lower in calories and fat, but equal in calcium to the full-fat versions; low-fat varieties may also be higher in protein.

Dairy Protein Calories Fat
Fat-free cottage cheese, 1 cup
31 g 160 1 g
2% cottage cheese, 1 cup 30 g 203 4 g
1% cottage cheese, 1 cup 28 g 163 2 g
Fat-free plain yogurt, 1 cup 14 g 137 0 g
Low-fat plain yogurt, 1 cup 13 g 155 4 g
Parmesan cheese, 1 oz grated 12 g 129 9 g
Whole milk yogurt, 1 cup 9 g 150 8 g
Goat's milk, 1 cup 9 g 168 10 g
1% milk, 1 cup 8 g 102 2 g
Swiss cheese, 1 oz 8 g 106 8 g
2% milk, 1 cup 8 g 121 7 g
3.25% (whole) milk, 1 cup 8 g 146 8 g
Low-fat cheddar/Colby cheese, 1 oz 7 g 49 2 g
Part-skim mozzarella cheese, 1 oz 7 g 72 5 g
Provolone cheese, 1 oz 7 g 100 8 g
Cheddar cheese, 1 oz 7 g 114 9 g
Blue cheese, 1 oz 6 g 100 8 g
American cheese, 1 oz 6 g 106 9 g
Goat cheese, 1 oz 5 g 76 6 g
Feta cheese, 1 oz 4 g 75 6 g
Part-skim ricotta cheese, 1 oz 3 g 39 2 g

Bajra Khichdi - tarla dalal

Stuffed to the core with iron health, this khichdi is a treat for elders and the children in the family!

Preparation Time: 10 mins
Cooking Time: 15 mins
Makes 4 servings
Show me for servings

Ingredients
1/3 cup whole bajra (black millet)
3 tbsp yellow moong dal (split yellow gram)
1 tsp cumin seeds (jeera)
1/2 tsp asafoetida (hing)
1 tbsp ghee
salt to taste

Method

1. Grind the bajra to a coarse powder in a blender.
2. Combine the bajra and moong dal with salt and 2½ cups of water and pressure cook for 3 to 4 whistles.
3. Heat the ghee in a pan and add the cumin seeds and asafoetida. When the seeds crackle, pour over the cooked bajra khichdi and mix well.
4. Serve hot.

Nutrient values per serving
Fat Iron Protein Carbohydrates Energy
4.6 gm. 1.5 mg. 4.1 gm. 15.4 gm. 119 cal.
RECIPE SOURCE : Iron Rich RecipesBuy this cookbook