Protein for Vegetarians

I have often heard people complain that Indian vegetarians do not get enough protein. I could not help but laugh. Guess what? There is protein in every form and kind in vegetarian food. First and foremost the vegetarian(not vegan) food is not just vegetables, it includes an array of fruits, diary products(milk, cheese, yogurt), oils, grains, beans etc.,

Other than the veggies and fruits everything else has a good amount of protein. The staple Indian food is Rice or Wheat. Both have equal amounts of Protein. 1 cup rice has close to 8g of protein and wheat 6-7g. The chana dal cooked has about 10g of protein per cup and bengal gram, chick peas, and other dried and cooked peas have around 14- 15g per cup. Our beloved yogurt has 14g per cup and milk 10g per cup. Ofcourse meat has more protein for the same quantity, but then there is enough fat, cholesterol and triglycerides that would make the protein insignificant.

Mandatory including of atleast 3 items from rice/wheat, beans (variety), dhal, yogurt and milk in every meal will make sure the protein needs are rightly met. Once in a month you can make a paneer dish or add Soya chunks to your rice. And once a week sprouted legumes. The dried beans can be soaked in water for 4-5 hrs and pressure cooked with salt. If it is canned no need to even soak it and cook it. Add to it a sauté of mustard seeds, jeera powder, curry leaves, onions and grated coconut and it will be heavenly.

It is also easy to make the vegetarian dishes unhealthy. Yes constant eating of restaurant foods, loading the dish with oil/ghee, enriching the dish often with whole milk or cream will increase the fat and cholesterol instead of helping with proteins. It also helps to substitute Wheat for Rice atleast for 2 meals as Rice has more carbs :), even better if the rice is stove cooked and the starch is drained (like in the good old days).
So, Have a Healthy Meal!!