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There are many other vegetarian foods that are good for building muscle. Contrary to popular belief, eating a diet high in animal proteins is not necessary for building muscle. Instead, vegetarian nutrition provides a wide range of options that are just as effective. The vegetarian diet is full of foods that offer the vital elements needed to create and maintain muscle growth, from grains and legumes to dairy and plant-based protein sources.
It is crucial to understand the variety of plant-based options that not only support workouts but also help people make significant gains as their nutritional and exercise habits continue to evolve. It is important to choose a variety of protein-rich foods from all of the food groups to ensure that you are getting all of the nutrients that you need to build and maintain muscle mass.
The Protein-Rich Vegetarian Foods You Should Be Aware Of:
Soy:
Tofu, tempeh, and edamame are examples of soy products that are well-known for having a complete protein profile. Tofu is a high-protein food that is also low in fat. It is a great source of complete protein, meaning that it contains all nine essential amino acids that your body cannot produce on its own. Tofu can be grilled, sautéed, or added to stir-fries.
Tempeh is a fermented soybean product that is high in protein and fibre. It has a nutty flavour that complements sandwiches and salads well. Young soybeans in a pod, called edamame, are a filling snack when they are toasted or simply stir-fried with some garlic, shallots, and herbs. They are a good source of protein and fibre, and they are also a good source of isoflavones, which are plant compounds that have been shown to have health benefits. Edamame can be steamed or boiled and served as a snack or side dish.
Lentils and Pulses:
Excellent plant-based sources of protein include lentils, chickpeas, black beans, and other pulses, which add protein and fibre for continuous energy and can be used to make soups, stews, curries, and salads. Chole, dal makhni, veg galouti kebabs, and cutlets are some of the popular Indian dishes that incorporate lentils and pulses.
Nuts:
Almonds, walnuts, pistachios, and other nuts are packed with protein in addition to healthy fats. They can be used as snacks, as an ingredient in smoothies, or as a garnish on salads and yoghurt. The milk and flour extracted by the nuts are also used for baking your favourite snacks and desserts like cake, bread, and more, or simply brewing a delicious cup of coffee, which is popular among those following a vegan or keto diet.
Bajra:
Bajra, a native of India, is a whole grain. It is a component of numerous regional recipes and provides a respectable quantity of protein. Porridge, flatbreads, and even soups can be made with bajra. Bajra is popularly used to make bhakri, which are flatbreads that go well with many vegetarian accompaniments. It is also used to make khichdi, along with spices, ghee, and vegetables, as a one-pot dish that is a great option for a nourishing and healthy meal.
Peanuts:
Often eaten as a snack or used to produce peanut butter, peanuts are a protein-rich legume. They can be used in both savoury and sweet cuisines because they are adaptable. Peanuts can be simply toasted with a sprinkle of salt and enjoyed as a snack as well. In Indian cuisines, peanuts are ground and used as a base for chutneys, curry, or to elevate the crunch factor in many flavourful rice dishes like lemon rice, puliyogre, and vangibath.
Sesame Seeds:
These little seeds are a great source of protein, good fats, and minerals. They may be used as a finishing touch to yoghurt, salads, or dips like hummus. Another well-liked component in many cuisines is tahini, a paste formed from sesame seeds.
