At a time when gym culture and protein supplements dominate health discussions, nutritionists are reminding people that natural, plant-based foods can be equally effective in building strength. Contrary to the popular belief that muscle power lies only in eggs, meat and fish, experts say several vegetarian foods offer "bumper" protein along with essential minerals and vitamins.
Dietitian Mamta Pandey told Local 18 that vegetarian protein sources are often underestimated. "Paneer, legumes, seeds and nuts not only provide protein but also help improve digestion, immunity and energy levels," she said, adding that these foods are easily available and free from the side effects linked to artificial supplements.
Paneer: One of the most convenient and widely consumed protein-rich foods, paneer contains nearly 13 grams of protein per 100 grams, more than double what a single egg provides. It also aids in weight gain and strengthens muscles and bones.
Paneer is so versatile that not just paneer masala, palak paneer, paneer parathas, used in so many desserts- gulab jamuns,ras malai,kalakhand, kheer, cheesecake,petha, barfi, sandesh and many more.
Pumpkin Seeds: Small in size but mighty in nutrition, pumpkin seeds carry around 9 grams of protein in just 28 grams. Rich in magnesium, zinc and phosphorus, these seeds promote heart health and improve immunity.
Eat seeds plain, add to smoothies, porridge, salads, rice preparations, upma, add in laddoos along with dates and other nuts and more.
Rajma (Kidney Beans): Popular in Indian kitchens, rajma is as nutritious as it is delicious. Half a cup of cooked rajma provides 8 grams of protein, in addition to dietary fibre that regulates blood sugar and keeps one full for longer.
Rajma with kidney beans is famous with jeera rice, use it in salads, chundal by cooking and seasoning, use it in rice preparations, cooking and add jaggery to make a sweet snack which is famous during Navtrai as sweet chundal.
Chickpeas (Chhole/Desi Chana): Half a cup of chickpeas offers about 8 grams of protein, along with iron, phosphorus and folate. Nutritionists recommend it as an energy booster that also helps reduce fatigue.
Chana, not just chole, add to any gravy with veges, salad, just boiled and seasoned makes it a perfect snack called chundal, Navarati time famous chundal,cutlets, and many more.
Peanuts: Often dubbed the "poor man's nuts", peanuts are rich in both protein and healthy fats. A 100-gram serving contains about 25 grams of protein, alongside vitamin E that enhances immunity.
Health experts say these five superfoods are easy to incorporate into daily meals, from salads and snacks to gravies and desserts. Affordable and accessible, they can serve as natural alternatives to animal protein and costly supplements.
Peanuts can be incorporated in poha, upma, rice preparations, in salads, peanut chikki, masala peanuts, add to puffed rice to have a healthy snack.
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