There isn’t a vegetarian out there who probably hasn’t been asked if they’re getting enough protein in their diet. According to a recent blog published by Harvard, the recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilo of body weight. RDA is the amount of a certain nutrient you need to consume to make sure you stay healthy. It is not the amount you need on daily basis.
A fairly active adult would need to eat enough protein to account for 10% of their total daily calories whereas the average American eats enough protein to account for 16% of their caloric intake. People associate protein with animal protein but vegetarians can enjoy a high-protein diet without any animals.
The blog cautions readers, “don’t read ‘get more protein’ as ‘eat more meat.’” Beef, poultry, and pork (as well as milk, cheese, and eggs) can certainly provide high-quality protein, but so can many plant foods, including whole grains, beans and other legumes, nuts, and vegetables.”
Many of the foods listed are ingredients incorporated in many an Indian dish. Check out Nutritionist Neha Jain’s blog Healthify Me and read “7 High Protein Indian Vegetarian Foods.”
Looking for more vegetarian but protein packed inspiration? Luckily, many a desi food blogger has tried and tested protein-rich, whole grain, plant-based, and/or dal recipes. Here are three of our favorites!
- Healthy Mix Dal Masala Dosa by Carve Your Craving
- Moong Sprouts Salad by Veg Recipes of India
- Healthy Chana Masala by One Green Planet
Do you have healthy vegetarian recipes you’d like to submit? Write us at firstname.lastname@example.org for submission consideration!