High-Protein Vegetarian Foods To Boost Your Diet

Maintaining a balanced diet with adequate protein is essential for muscle repair, energy production, and overall well-being. Whether you’re vegetarian, vegan, or simply looking to diversify your meals, these five plant-based protein powerhouses are great additions to your diet.

Lentils

Lentils are a protein powerhouse, offering around 18 grams per cooked cup. They’re also rich in fiber, iron, and folate, making them an excellent addition to soups, stews, salads, and even veggie burgers. Their versatility and nutritional benefits make them a staple in many plant-based diets.

Chickpeas (Garbanzo Beans)

Chickpeas provide about 15 grams of protein per cooked cup. Beyond their protein content, they’re high in fiber and packed with vitamins and minerals like manganese, magnesium, and folate. Enjoy them in hummus, curries, salads, or roasted for a crunchy snack.

Greek Yogurt

Greek yogurt is a creamy, delicious source of protein, offering around 20 grams per cup. It’s also rich in probiotics, which support gut health, and calcium, essential for strong bones. Choose plain, unsweetened varieties to avoid added sugars, and top with fruits, nuts, or seeds for a nutritious snack.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. It’s also gluten-free and high in fiber, iron, and magnesium. Use quinoa as a base for salads, bowls, or as a side dish.

Tofu and Tempeh

Both tofu and tempeh are soy-based protein powerhouses. Tofu provides around 10 grams of protein per half cup, while tempeh offers about 31 grams per cup. They’re incredibly versatile, perfect for stir-fries, grilling, baking, or even crumbling into tacos and scrambles. (ANI)