We all know that the quality of the protein matters and not the quantity. But for vegetarians, the list of protein foods reduces further as you can't have meat or fish or eggs. Luke Coutinho, M.D. Alternative Medicine and Holistic Nutritionist, went live on FB to discuss vegetarian sources of proteins for immunity, lean mass and lean body. These are simple, inexpensive and available everywhere.
Green peas: You can either steam or boil fresh and raw green peas and add it to parathas, curries, soups. Green peas are a rich source of protein and quality amino acids, but remember to buy fresh to reap its benefits.
Black beans: Just like kidney beans (rajma) and chick peas (chana) black beans are also packed with proteins and are a good source of antioxidants as well. Wash well, soak for 14 - 16 hours, pressure cook and use it as a fillings in sandwiches or in curry along with other vegetables.
Pumpkin seeds: Raw unsalted pumpkin seeds are also a great source of protein that keeps you full and prevents hunger pangs. Make sure you have either a teaspoon of raw pumpkin seeds every day and if you are working out, then having 2 teaspoons is good for the health.
Nuts: Another fantastic source of proteins for vegetarians is a mix of almonds, cashew nuts and walnuts. But make sure these are unsalted. You can even add sesame seeds to the mix of nuts and have to improve immunity and get improve your muscle mass.