International Vegetarian Week: Five veg substitutes for meat, for protein intake

Beans are not complete proteins, but they have the amino acid lysine, which is the one usually missing from other plant proteins. As a result, combining beans with other vegetables or rice results in complete protein.  Different varieties of beans have one thing they all have in common is their high amounts of protein. Two cups of kidney beans ( rajma ), for example, contain about 26 grams.

Paneer or cottage cheese has a dedicated fan following in India, especially since it can be made into any form from curries to tikkas ; just like chicken. Paneer is a good source of protein especially for vegetarians who do not get their intake from meat products. 100 gms of paneer yields about 18 gm of protein which is good for people who weight train as they need protein for muscle building and repair.

Beans with the highest amount of protein — and which offer complete protein — are soybeans. Cooked soybeans have 28.62 grams of protein in a one cup serving, which is about equal to the protein you’ll get from a three-ounce serving of meat. Soybeans are different from other beans because they have substances called isoflavones that act like estrogen and may help prevent some types of cancer. Soybean nuggets or granules can be added in pulao, curries and even cooked with dry masalas.

It is often referred to as the perfect protein. Most grains contain a small amount of protein, but quinoa—technically a seed — is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. It can be toasted and added in soup, salads, served with breakfast cereals, made into a nice porridge or khichdi.

Nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories — almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted. You can have it as snacks, in between meals. Nut butters, like peanut and almond butter, are also a good way to get protein.