Veganism is quickly gaining popularity as not just a way of eating, but also a complete lifestyle because of its health benefits as well as the anti-animal cruelty aspect. However, one of the major issues with adopting veganism is that there are apparently not enough vegan protein sources to make the diet holistic and balanced. Nothing could be further from the truth. There are plenty of vegan protein sources available around the world. In fact, in India—where almost every cuisine and culture has vegan and vegetarian delicacies to offer—there are plenty of vegan protein sources which are derived from plants.
If experts are to be believed, then eating plant-based vegan protein sources is a good idea for everyone. This is because many non-vegetarian protein sources, like red meat, can harm your cholesterol, blood sugar and even heart health in the long term. On the other hand, high-quality vegan protein sources are not only packed with protein, but also have a beneficial impact on health because they usually have other nutritional benefits too. So, here are some high-quality, plant based vegan protein sources you should add to your diet today.
Mushrooms
There are plenty of mushroom varieties grown across India, but the most widely available ones are button mushrooms. Mushrooms are great vegan protein sources and delicious to boot. A single serving of mushrooms contains at least three grams of proteins, not to mention the amount of dietary fibre, vitamins, minerals and antioxidants they pack. Mushrooms are also really delicious because of their naturally umami flavour.
Beans
Kidney beans, black beans, black eyed peas and chickpeas are all basically beans, and they are all great vegan protein sources. These beans are so packed with protein that a single serving can provide around 15 grams of protein, apart from other nutrients like carbohydrates, dietary fibre, iron, folate, phosphorous, potassium, manganese, etc. Eating any of these vegan protein sources can help you control cholesterol, blood sugar, blood pressure, and even weight.
Lentils
Among the best vegan protein sources, lentils are the most versatile. In India, lentils are celebrated as dal and eaten every day irrespective of the family being vegan, vegetarian or non-vegetarian. Apart from providing vegan protein sources, lentils also pack quite the punch of dietary fibre and plenty of minerals. This is why eating these vegan protein sources can help you maintain a healthy gut, body weight and heart too. So, go get one more bowl of that dal!
Green Peas
Commonly known as matar or hare matar in India, green peas are great vegan protein sources. A single cup of green peas packs nearly nine grams of protein. Plus, they are also packed with dietary fibre, thiamine, folate, manganese, vitamin A, vitamin C, and the elusive vitamin K. These vegan protein sources are also brimming with iron, magnesium, phosphorous, zinc, copper and other minerals. There are plenty of Indian green peas dishes, from pulao to nimona, that you can try.
Amaranth
Also known as rajgira, amaranth is a type of grain and a great vegan protein source. One of the most ancient grains of Indian, these vegan protein sources are grown across North and West India and eaten in many different forms. Amaranth is also gluten-free, and apart from being packed with protein, they are also brilliant sources of complex carbohydrates, dietary fibre, iron, manganese, phosphorous and magnesium.
Wild Rice
Another ancient grain that is grown across large parts of India and comes in many colours, wild rice is a great vegan protein source. Wild rice has almost twice the amount of protein as white rice and brown rice. A single cup of cooked wild rice can provide almost seven grams of protein, apart from dietary fibre, minerals and vitamins. Do note that these vegan sources of protein should be washed thoroughly before cooking and boiled in plenty of water to get rid of any arsenic.
Oats
Easily available, easy to cook, easy to digest and really good to eat—oats are clearly one of the greatest vegan protein sources. Half a cup of uncooked oats has around five grams of protein, while also brimming with dietary fibre. No wonder the healthiest breakfast foods, like Muesli, include plenty of oats. Oats also contain magnesium, zinc, folate and other minerals that are essential for the body.
Chia Seeds
Derived from the Salvia hispanica plant, chia seeds are basically native to Mexico and Guatamela, but are now widely available in India and the world. Chia seeds are great vegan protein sources, because they contain as much plant-based proteins as oats! These little black seeds also contain plenty of iron, calcium, selenium, magnesium, omega-3 fatty acids and antioxidants.
Nuts & Seeds
Walnuts, almond, cashews, sesame, peanuts, flaxseeds—the list of nuts and seeds available in India very easily is unending. All of these are very good vegan protein sources, and also contain plenty of dietary fibre, healthy fats, iron, calcium, magnesium, selenium, phosphorous, vitamin B and vitamin E. They also pack a lot of antioxidants and are very easy to consume. In fact, many Indian recipes, especially sweet ones, call for a lot of nuts and seeds.
Vegetables
While fruits also contain protein, vegetables like broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts contain plenty of protein. This is why these vegetables are great vegan protein sources. This is also the reason why everybody is recommended to eat at least five servings of vegetables every day. These vegetables are also packed with dietary fibre, vitamins and minerals, so they are truly all-rounders and not just vegan protein sources.