10 Protein-Rich Indian Food You Must Add To Your Grocery List
Protein is the unsung hero of our diets, quietly working behind the scenes to keep our bodies strong and healthy. Whether you’re a fitness enthusiast or simply someone who wants to maintain overall well-being, incorporating protein-rich foods into your daily meals is essential.
In this article, we’ll explore 10 protein-rich Indian foods that pack a powerful protein punch. Let’s dive in!
1. Quinoa: The Ancient Grain Powerhouse
Quinoa, as the name suggests the “mother of all grains,†is a complete protein source that really deserves a place in your pantry. Let's look at why this grain is indeed a superstar: Complete Protein: Quinoa has all the nine essential amino acids, making it an amazing choice for vegetarians and vegans. Versatility: Use quinoa as a base for salads, stir-fries, or even as a substitute for rice in a biryani. Nutrient-Rich: One cup of cooked quinoa contains more than 5 grams of fiber, 15% of the daily recommended iron, 30% of the daily recommended magnesium, and high levels of antioxidants.2. Green Peas: The Little Nutrient bombs
Don’t underestimate the potent power of these leafy mini-treasures! The pea is not just a side dish; it is a course. Here are some compelling reasons why they are known as a protein powerhouse: Protein Boost: Each cup of cooked green peas will be supplying approximately 8 grams of protein. Fiber and Vitamins: Peas have a lot of dietary fibers, vitamin C and K, and folate. A diet with peas is high in micronutrients which are indispensable for a healthy body. Heart Health: Recent research reveals possible benefits of pea protein include reducing cholesterol levels.3. Chickpeas: Cult Legume
Soaking chickpeas in warm water for at least 8 hours or overnight helps to soften the outer skin, making them easier to digest and reducing their detrimental effects on the digestive system. Let’s explore their protein-packed benefits: Plant-Based Protein: Cooked chickpea cups provide about 30 g of protein. Fiber and Iron: Chickpeas contain fiber and iron which are vital for an optimal health state. Versatile: You can either add these to curries, salads or you can prepare homemade hummus.4. Kidney Beans: The Wholesome Legume
Kidney beans, or rajma, known as a soul food by many Indians. Here’s why they’re a protein-rich food: Protein Powerhouses: One serving of steamed kidney beans supplies around 13 grams per cup of protein. Slow-Release Energy: Their complex carbohydrates provide the body steady power. Heart Health: The intake of kidney beans is believed to decrease blood pressure and control the occurrence of heart diseases.5. Oats: The Breakfast King
Oats aren’t just for breakfast—they’re a multi-purpose grain that adds protein to your meals. Here’s why oats are a must have in your grocery list. Protein and Fiber: Oats, being rich in both protein and soluble fiber, help prevent hunger and keep you satisfied throughout the day. Beta-Glucans: They are a great source of beta-glucans that manage a healthy heart. Creative Uses: Besides oatmeal, DIY with other oat-based dishes like khichdi. You could also use them in baking.6. Soybean: The Vegan Vanguard
Soybeans are not less than heaven for a vegetarian person. Soybeans being rich in protein, fiber, and other essential nutrients, are a great addition to your eating plan. This is why you should stock them: Complete Protein: Soybeans supply all the nine needed amino acids, making them an incomplete protein source. Heart Health: Research indicates that soy protein can potentially decrease cholesterol levels and lower risk of coronary diseases. Tofu and Tempeh: Investigate tofu (beancurd) and tempeh (fermented soybean cake) as alternatives that are protein-packed and tasty.7. Chia Seeds: Tiny Yet Mighty
Don’t underrate those tiny seeds! Chia seeds are superfoods that pack nutrients at a high level. Omega-3 Fatty Acids: Chia seeds are loaded with omega-3 fats, which are good for the heart. Fiber: They entrap liquid and become of a semi-solid consistency, facilitating easy digestion. Protein Boost: A tablespoon of chia seeds will supply you with about 2 grams of protein.8. Nuts: Nature’s Delicious Nutritious Snacks
Nuts go beyond being crunchy and fulfilling delights; they have protein, healthy fats and antioxidants. Here’s the reason for their importance in a balanced diet: Almonds: Almonds serve as a protein-packed snack and also as a brain booster. Walnuts: Being cerebral-shaped nuts, you can find in them omega-3s and antioxidants. Cashews: Delicious and flexible, cashews are the perfect ingredients for curries and snacking.9. Dals: The Heart of the Indian Cuisine
Dals are the supporting pillars of Indian food. These grains contain a high amount of protein, fiber and taste. Moong Dal: High in protein and well digested, moong dal is a standard diet choice in India. Chana Dal: Just as iron and zinc are present in chana dal, curries are enriched with them. Masoor Dal: Being quick-cooked and rich in protein, masoor dal is a great choice for stressful days.10. Cheese: A Savory Delicacy
Indian cheese varieties like paneer and cottage cheese (paneer) are protein-rich foods and so-delicious: Paneer: Paneer is a very flexible ingredient that can be grilled, stir-fried, or put in different curries. Cottage Cheese: Put it on whole wheat bread or mix it into salads for your protein boost. Calcium Content: In addition to protein, cheese varieties in India are also high in calcium which is essential for having strong bones and teeth.Grocery Shopping Tips for Indian Cuisine
- Buying Indian frozen food from reputable food brands known for quality and authenticity is crucial to ensure good health.
- Visit your local Indian grocery store for a variety of protein-rich options.
- Explore Indian vegetarian foods for their nutrition and taste. - Seek out reputable Indian food brands that focus on both health and flavor.
