Healthy alternatives of non-veg food include legumes, nuts, seeds, tofu, mushrooms, tempeh, jackfruit, seitan, quinoa and spirulina. Legumes such as lentils, beans, and peas are rich sources of proteins, minerals and fiber. Nuts like almonds, walnuts, and cashews are a great source of healthy fats and proteins. Meanwhile, seeds like flaxseeds, hempseeds, and chia seeds are great sources of fiber and protein. Tofu is made from soybeans and is a great source of protein and dietary fiber. Mushrooms are rich sources of vitamins, minerals and antioxidants. Tempeh is a fermented soybean product and a great source of protein.
Healthy Alternatives
1) Protein Power
With growing health concerns, people across the world are now opting for a non-vegetarian diet. But it is not necessary that you have to be a non-vegetarian to get enough protein. In fact, it is possible to get more than enough protein from a vegetarian diet. The best part is that each of these vegetarian sources of protein is not only easily available but also very healthy for you. Even though protein is found in all food sources, it is mostly found in these vegetarian food sources.
2) Pumpkin Seeds
Pumpkin seeds are not just a deliciously healthy snack but also a great source of protein. These tiny seeds are an excellent source of zinc, manganese and magnesium. Pumpkin seeds are also a rich source of tryptophan, an amino acid that has been linked to reduced anxiety and improved mood. Pumpkin seeds are so rich in protein that they are often referred to as ‘nature’s multivitamin’. They are a good source of B vitamins and copper, and are also packed with antioxidants, iron, and vitamin E. All of these nutrients combined make pumpkin seeds a very effective and healthy source of protein.
3) Spinach
This leafy green is often recommended for its many health benefits. Indeed, spinach is rich in various vitamins and minerals such as iron, phosphorous, calcium, and magnesium. It is also a great source of protein. This makes it a healthy choice for vegetarians and vegans who want to gain enough protein from their diet. Apart from iron, calcium and magnesium, spinach is also rich in protein. It is also packed with vitamins such as A, C, K, and B6 which are essential for a healthy immune system and proper functioning of the body.
4) Tofu
This is a soybean curd that is soft and spongy in texture. It is marketed in different varieties such as soft, firm, and extra firm. Tofu is low in calories and a great source of protein. It also contains iron, calcium and Vitamin B12, which is why it is recommended for people suffering from anemia. Tofu is often used as a vegetarian alternative to meat as it has a similar texture and taste. It is also used in desserts like in the case of tofu pie.
5) Quinoa
Quinoa is a type of seed which is a good source of protein. It is often referred to as a ‘superfood’ because it is rich in minerals, vitamins, dietary fiber and protein. It is also gluten-free, which is a big advantage for people with celiac disease. It is also a vegan-friendly superfood because it contains all nine essential amino acids needed for a balanced diet. It has a slightly nutty taste and is often used as a substitute for rice in salads and other dishes.
6) Lentils
These legumes are a good source of protein. They are also rich in fiber, minerals, vitamins, and iron. They are used in curries and soups, and can also be sprouted and used in salads. There are many varieties of lentils available, and each has a different color and flavor. While red and yellow lentils cook faster and make a great choice for salads and soups, green and brown lentils are best for curries.
7) Chickpea
These legumes are a good source of protein. They are also rich in fiber, iron, zinc and B vitamins. They are also low in fat, making them a great alternative to meat. They are often used in curries and salads. Like other legumes, chickpeas can be sprouted and used in salads.
8) Chia Seeds
These tiny seeds are a good source of protein. They are also rich in fiber, calcium, and iron. They are used in a variety of dishes like oatmeal, salads, and smoothies. They can also be used as a substitute for eggs in many recipes like in the case of egg-free pancakes and vegan crackers.
9) Black Eyed Peas
These are a good source of protein. They are also rich in fiber, iron, zinc and B vitamins. They are often used in curries and salads.
10) Broccoli
Also Refer:- 6 Fruits You Should Eat For A Healthy Lifestyle
This is a good source of protein and is also rich in fiber, calcium, and iron. It can be eaten raw or cooked and is often used in stir-fries. With growing health concerns, people across the world are now opting for a non-vegetarian diet. But it is not necessary that you have to be a non-vegetarian to get enough protein. In fact, it is possible to get more than enough protein from a vegetarian diet. The best part is that each of these vegetarian sources of protein is not only easily available but also very healthy for you. Even though protein is found in all food sources.