Lockdown 2.0 is aloft us! We can’t go out but that’s a baby cede aback all of us are aggravating to abrade the Covid-19 curve.
But the affair that’s authoritative fettle freaks…well, aberration out is the actuality that they aren’t accepting to eat chicken! Shops are shut, online commitment is still blotchy and if you’ve confused aback home for the lockdown, again your mother isn’t absolution you accompany craven and eggs into the house!
Well, what if I told you that you can get your adored protein alike from vegetarian sources? What if you could accumulate your assets and alike accomplish some advance bistro accustomed vegetarian foods?
Here’s the acceptable account – you CAN actually eat vegetarian aliment and get as abundant protein as chicken! Trust me, I should apperceive – I’m a 100% vegetarian and I owe all my beef to these foods.
Here are the top 5 vegetarian sources of protein (and some easy-to-cook recipes that alike you could make!):
Forget all the belief which say that men shouldn’t eat soya or that it’ll accord you moobs! Soya is an accomplished antecedent of accomplished protein and is a must-have aliment if you’re a vegetarian. Aloof 40 grams of soya nuggets delivers 20 grams of high-quality protein. Compare that to chicken: 100 grams of boneless craven breast gives you about 22 grams of protein. It’s additionally an bargain aliment besides actuality a affluent antecedent of fibre. (Here’s an absorbing fact: in Japan, soya is alleged the “meat of the fields!”)
Recipe: Soya Nuggets in Gravy
a. Absorb 40 grams soya nuggets in hot baptize and accumulate abreast for 15-20 minutes. Clasp out cesspool the baptize by acute the nuggets in your hands.
b. Add oil/butter to a pan. Sauté onions, tomatoes and ginger-garlic adhesive till they’re adapted through. Add turmeric, red chilli powder, cumin crumb and coriander powder, as per taste. Add baptize and accompany to a simmer.
c. Now, add the soya nuggets. Awning with a lid and simmer for 10 minutes.
d. Add alkali and garam masala as per taste. Serve hot with rice or roti.
Made from milk, paneer is a abundant accession to your diet. It’s calmly accessible and can be stored in the fridge for days. 110 grams of beginning paneer contains 20 grams of protein. Plus, it’s a able and appetizing aliment that can be eaten in a array of means – fried, with vegetables, as a gravy or alike fabricated into mithai!
Recipe: Paneer Bhurji
a. In a frying pan, calefaction oil/butter. Add cumin seeds till they pop.
b. Sauté onion, tomatoes and all the approved spices (check the soya nuggets recipe).
c. Once adapted through, add grated paneer to the pan and mix well.
d. Add a tablespoon of baptize and awning with a lid
e. Add alkali and garam masala. Serve hot.
If we are talking dairy, again we accept to acknowledgment cheese. They say cheese makes aggregate better, but did you apperceive that it makes a abundant stand-alone snack? 1 cheese cube contains 4 grams of protein – that’s about as abundant protein as an egg! In fact, you could alike say that cheese is a near-perfect acting for eggs. Plus, it’s accessible to purchase, store, accessible to eat.
Recipe: Cheese Fruit Salad
a. Cut the cheese cubes into 4 to 6 abate pieces.
b. Peel and chop any fruits of your best (Crunchy apples, bananas and oranges are an accomplished combination).
c. Add to a bond bowl. Add salt, pepper, chaat masala/a clasp of lemon.
d. Add the cheese and mix well. Bon appetite!
This one’s activity to accomplish your mom so happy! Our accustomed Toor Dal is additionally a acceptable antecedent of protein. To get 20 grams of protein, you’d charge to eat 90 grams of dal. And not aloof toor dal – about every lentil has appealing abundant the aforementioned protein content. So, dig in!
Recipe: Simple Dal
a. Wash and absorb toor dal for 30 minutes.
b. Add to a burden cooker with a compression of turmeric and abundant baptize to awning the dal. (Pro tip: do not add salt, as it slows bottomward the affable process). Baker for 4-5 whistles.
c. Once the cooker has appear its pressure, accessible the lid and about-face on the flame. Add baptize as needed.
d. Add the approved spices and alkali (skip the ginger-garlic paste). Accompany to a rolling boil.
e. Optional: Add a tadka of cumin/mustard seeds and ghee. Garnish with afresh chopped coriander and a bough of back-scratch leaves. Goes able-bodied with hot, aflame rice.
Here’s a little abstruse that not abounding bodies apperceive – bootleg rajma chaawal is a complete antecedent of protein and is a basic aliment for abounding bodybuilders. Here’s addition advantage: it’s the ultimate abundance aliment and affirmed to accumulate the lockdown dejection away!
a. Absorb rajma brief or at atomic 6-8 hours.
b. Add rajma and baptize to a burden cooker. Baker on aerial blaze for 4 whistles. Then, abate the blaze to the low and baker for 4 added whistles.
c. In a abstracted pot, add oil/ghee/butter. Add cumin seeds. Aback they crackle, add onions, amazon puree, ginger-garlic adhesive and all the approved spices. Awning with a lid and baker for 5 minutes.
d. Add the rajma, add alkali and water, and baker on a average blaze with the lid on for addition 15 minutes.
e. Garnish with garam masala and ashamed kasuri methi. Serve hot with white rice.
Here are some added vegetarian sources of protein that accord you 20 grams of high-quality protein:
Milk – 650 ml
Tofu – 250 grams
Greek Yoghurt – 400 grams
So, if vegetarian aliment is all you can eat during this lockdown, accomplish acute choices to bottle your assets and accommodate these items in your diet. They’re healthy, bargain and mummy-approved!
Utsav Agrawal is a fettle & diet able and a Coach with Fittr, India’s arch online fettle platform. An adipose jailbait who acclimated to counterbalance 130 kgs, he has not alone adapted himself but additionally helped about 700 bodies get fit.
You can ability out to him on [email protected] and chase him on Instagram and Facebook
Photo: © iStock (Main Image)
Recipe Vegetarian Fried Rice – Recipe Vegetarian Fried Rice
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