Shawdesh desk:

Vegans or vegetarians are more likely to develop protein deficiency than non-vegetarians or those who consume animal products. However, contrary to popular perception, vegan diet if planned well can provide all the nutrients one needs which includes protein.

“While we typically associate protein with meat and dairy products, vegetables are also an excellent source of plant-based protein, provided you approach your meals with intention,” says Nutritionist Bhakti Arora Kapoor.

Here are 7 vegetables suggested by Kapoor which are excellent sources of protein:

1. Edamame

Protein: 11 gm per 100 g

Talk about the healthiest appetiser ever – simply delicious to eat as snack or thrown into soups or vegetable stir-fry.

2. Lima Beans

Protein: 7.8 gm per 100 gm

Lima Beans not only contains protein but also amino acid leucine, which plays a big role in healthy muscle synthesis among older people

3. Soybean sprouts

Protein: 9 gm per cup

Soybean sprouts are crunchy and hefty dose of protein to plant-based plates. If you are tired of beans, sprouts, let you switch things up without sacrificing protein.

4. Green peas

Protein: 5.1 gm per 100 gm

Peas are a fantastic natural source of protein. They are flavourful, protein-rich and adaptable. So, you can add them to a variety of foods to create delectable dinners and snacks

5. Peanuts

Protein: 7 gm per 1 ounce

Yes, peanuts are technically vegetable. You can also integrate peanuts into unexpected recipes from protein-packed pancakes to tacos.

6. Spinach

Protein: 5.8 g per 200 grams

Besides being very good for you, it offers extraordinary nutritional values and health benefits. Even better, it’s easy to throw into pasta, salads, smoothies and bowls.

7. Fava beans

Protein: 7.6 g per 100 gm

Also knows as broad beans, fava beans should be a bigger staple of our daily meals, since they work in anything from soups, salads and even dips.

Source: Hindustan Times