Protein Rich Vegetarian Diet

protein is the nutrient required for the body

for muscle building strength and growth

those who work out they sweat out

they physically work very hard they

required good amount of protein

in their body very often people think

that vegetarian food can't give you

sufficient protein

but this is a very wrong thinking

vegetarian food

has very very healthy protein

and that would really help in all these

things bodybuilding strength

and growth normally person should

consume protein

in a gram equivalent to body's weight

for example

if you are 60 kg in your weight then you

need

60 gram of protein in your body per day

so here are some good vegetarian food

which can give you a very good protein

supply

number one sprouts sprouts are seeds

that are germinated and they become a

young plants

they are highly nutritious especially

in protein so you can have varieties of

sprouts

like moong matki matar chola

and many other things which can give you

a good supply of protein

let's see how to make sprouts very

easily and consume them also very easily

the easiest way to consume sprout is

by steam cooking and having it directly

with little salt and black pepper it

would be very tasty

you can even make dishes like

pusar miser and many such dishes or

sprouts could be mixed with any

vegetables

and made into a mixed vegetable recipe

another way is to make a mass

hummus is made out of

chickpea mashed boiled chickpeas

with garlic little lemon juice and

little oil

put it in a grinder and mash it

completely this

paste would become a very good source

for protein

and this paste could be taken as it is

or with chapati or with bread or with

anything

and you would enjoy it some of the

sprouts which are easily made in the

house

would be moong matki chickpeas

of two three varieties black eyed beans

and so on second food which can give you

a good source of protein

is paneer paneer is called as cottage

cheese

great in protein easily digestible also

have fresh paneer roast it with ghee and

habit

you can do saute just with pieces of

paneer

and have it you can mix it with

vegetables if you have time

you can make a nice vegetable out of

paneer also which is very tasty too

you can put a stuff of paneer in

varieties of food

paneer could be used in various ways and

it is

very healthy and very tasty too third

very good protein would be in nuts

nuts are easy to eat or go they are high

in protein and

also on antioxidants some of the best

nuts are

almonds cashew nuts pistachio

walnuts and peanuts there are various

ways in which you can take

nuts best is you should soak

all these nuts overnight in the morning

you can eat them as they are fresh

or you can steam cook them and eat it

or you can mix it with dals and

vegetables and eat it

almond can be consumed in a milk form

soak overnight almond add

little water and put it in a mixer grind

it properly

that becomes a white milk of almond and

drink that

in morning breakfast that would be best

drink to be taken

take peanuts and roast them nicely

now grind them in mixer grinding of

peanut should be done

little carefully you should grind little

and stop

again grind little and stop go on doing

like this

till you find little oil coming out from

the peanut

and that becomes a paste of peanut

that is a peanut butter now this peanut

butter

could be used with chapati with bread

and you can eat and enjoy this peanut

butter

in your day to day routines fourth food

which is very high in protein is tofu

tofu is a soya product make soya milk in

the

house first you take soya beans and

soak them overnight make paste of this

soya bean

by adding good amount of water put it in

a grinder

so that becomes a sort of milk strain it

out

that becomes a soya milk now this soya

milk

could be boiled and then curdle it

by putting little lemon in that once it

is curdled

then the water part comes out and the

solid which remains

is soya chunk soya chunk could be mixed

with vegetables

and made a good vegetable and consume

that

all this is very high protein

this is chunk soya bean is even called

as tofu

all these foods are easily available and

it can be made very quickly

fifth point seeds there are

certain seeds which are high in protein

you must have heard pumpkin seeds flax

seeds

sesame seeds sunflower seeds and many

these seeds are very rich in protein

rich in fibers very healthy for your

body

so you can consume these things in a

simple way

you can just roast them and eat them

or you can make a powder out of this

seeds

and mix it with little little

ingredients which you make in the house

and eat it you can make chutney out of

these seeds

like chutney is very popular in

maharashtra

that is till till chutney sesame seed

chutney

eaten with chapati very good and you

should eat these things

so try these are most natural protein

products these foods are delicious too

consume them regularly

cook them easily and enjoy

this vegetarian protein diet