1. Protein Power

Protein Power

Are you a vegetarian and worried about your protein intake as compared to your non-vegetarian friends? Don’t worry, we have the solution right here. Try these easily available vegetarian food items that are not just loaded with protein but also easy to cook. So, what are you waiting for, start experimenting!

2. Pumpkin Seeds

Pumpkin Seeds
They had been always neglected, but are actually a great source of magnesium, iron and protein. Half cup of pumpkin seeds contain around 16 grams of protein and experts feel that, this is enough for an adult body if consumed on a daily basis.

3. Spinach

Spinach
You know how to use this green leaf in your everyday meal. What we want to tell you is that one cup of chopped spinach leaves contain 5 grams of protein. It also contains iron that is good for your bones and eyes.

4. Tofu

Tofu
Apt for breakfast, lunch and even dinner, the mutli-functional tofu is another source of protein for those who don’t eat non-vegetarian food. As per the nutritionists, 1 cup of tofu carries 10 grams of protein and that is fairly good for an adult body per meal.

5. Quinoa

Quinoa
Bake it, boil it, fry it or soak it, this gluten free seed-like-gain is packed with protein and magnesium. You can play around with green veggies for tasty combinations, as one cup of quinoa carries 8 grams of protein.

6. Lentils

Lentils
If you really want to uplift your protein level in a rush, then start consuming lentils. One cup of lentil carries approx 19 grams protein and nearly 15 grams of fibre in it.

7. Chickpea

Chickpea
1 cup of boiled chickpea contains 16 grams of protein and that is sufficient per meal. You can play around it in form of salad, hummus or even main course meal to increase your protein intake in a tasty manner.

8. Chia Seeds

Chia Seeds
Earlier we told you that this magical seed can easily uplift your mood and energy level. This time we wanna tell you that each teaspoon of this magical seed contains around 2.5 grams of protein. We suggest start using it more in your meals.

9. Black Eyed Peas

Black Eyed Peas
It might look boring to you, but is a power house of protein. You will be surprised to know that 1 cup of soaked black eyed peas contains 16 grams of protein. It is also a great source of iron, magnesium, potassium and vitamin B.

10. Broccoli

Broccoli
We all love this green veggie in pasta, soups, salad and pizza. But don’t know the nutritional value it carries. 1 cup of shredded broccoli contains 6 grams of protein and the same quantity can also fulfil 30 percent of your daily calcium needs. Isn’t it too good!

11. Asparagus

Asparagus
One cup of asparagus (approx 6-8 stalks) is packed with around 5-6 grams of protein and is also a great source of B vitamins and folate. Start exploring it in form of side dish, especially for kids, to secretly increase their protein content.
[source=timesofindia]