Written By: Tania Tarafdar | Updated : December 17, 2014 3:00 PM IST
Protein is an essential nutrient that is required for performing vital functions of your body and also for muscle repair. You don't always need to eat meat to consume protein, consuming plant-based sources of protein can also be a good way to fulfill your daily protein requirement.
Here is a list of plant-based foods that pack a protein punch apart from fibre and other nutrients.
Green peas
Peas or matar can provide you with the necessary protein if you are following a vegan diet or simply trying to cut down on animal foods. They are a complete source of protein that can supply amino acids to your body. Peas are a good source of arginine, an amino acid that is vital for building your muscle. 1 cup of cooked peas can provide you as much as 8 grams of protein. You can enjoy fresh or frozen peas with your side dishes, soups, salads, and stews. You can also serve it as matar paneer or make a green pea sandwich. You can try this healthy green peas soup.
Spinach
A diet rich in spinach can contribute to your protein intake. 1 cup of spinach contains 5 grams of protein. When cooked, a cup of spinach can provide more than 5 grams of protein. Being low in calories and high in vitamins, it is one of the most nutritious foods available. The nutrients in spinach improve blood flow in your body and prevent your arteries from getting blocked. Being low in glycemic index, it can be an excellent source of protein for diabetics. Pairing spinach with rice or roti can provide you with a complete nutritious meal. Here are some more health benefits of spinach.
Broccoli
Another vegetable that can give you a good dose of protein is broccoli. Broccoli contains collagen, a protein that is helpful in strengthening your connective tissue. 1 cup of raw broccoli can give you nearly 3 grams of protein. Boiling the broccoli can provide you with a total protein intake of 4 grams. Cooked broccoli will also have a lot of fibre and will provide you with other essential minerals. You can stir fry broccoli or blend it into your soup.
Beans
Beans are considered high protein food. Beans are a good source of amino acid lysine, which other plant-based foods, such as grains, lack. Soybean is a complete protein and can provide you amino acids. 1 cup of soybean can provide you 15.8 grams of protein. If you are in a lookout for lean protein, kidney beans can be one of the best options. Read 5 reasons to eat rajma or kidney beans.
Corn
Besides being a good source of antioxidants, corn also contain a good amount of protein. 1 cup of yellow corn contains 5 grams of protein. You can add the corn to your pastas or add it to your salad.
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