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Indian food is renowned worldwide as the spiciest cuisine. But is that all that Indian food deserves to be known for? Daily consumers of this cuisine would definitely answer this question with a no because we know that Indian food is much more than the spices in it. There are a number of different dishes that Indian cuisine offers. Every dish includes a number of vegetables and pulses which are rich in proteins and other vital nutrients. In order to get proteins from Indian food, a person must include a couple of ingredients in their diet that offer a high level of proteins. While adding these elements to our diet, we do not even need to compromise on the taste. These ingredients are:
- Nutrient-Rich Legumes: Legumes, such as chickpeas, lentils, green peas, soybeans, and kidney beans, are frequent staples in Indian dishes. They are rich in protein, as well as fiber, iron, phosphorous, potassium, and vitamins.
- Tofu: Tofu is a plant-based complete protein.
- Dairy Foods: Many protein-rich dairy foods, such as milk, yogurt, and cheese, are commonly included in Indian dishes. Indian sweets are usually made from dairy products like cottage cheese, milk, and yogurt, and they are complemented with lots of nuts like almonds, cashews, and walnuts, thereby making Indian sweets a good supplement of proteins.
- Soy Milk and Soy Yogurt: Calcium fortified non-dairy substitutes, such as soy milk and soy yogurt, are also excellent sources of protein.
- Heart-Healthy Nuts: Adding nuts, such as cashews and almonds, is an excellent way to incorporate plant-based protein into Indian meals. They are used to add more taste into Indian desserts, like Kheer and Halwa, and thereby making Indian desserts rich in the amount of protein.
- Animal Sources: They contain all the essential amino acids required to make new proteins in the body. Animal proteins include meat, eggs, poultry, seafood, and dairy products. Eggs are one of the richest sources of proteins which are very easily accessible and are available round the year. It is very easy to cook and can be consumed in various ways. They cater a protein rich meal in themselves.
- Vegetables and Fruits: They are present in many Indian foods. They offer a good amount of proteins and hence should be consumed in a substantial quantity. Guava is very rich in protein. It has a ratio of 1 gm protein per 26 calories. Apricot is another seasonal fruit which has a good ratio of protein. Melon is again a protein-rich fruit which is easily available. Other protein-rich fruits are peaches, raspberries, strawberries, pomegranates, oranges, and cherries. In India, people highly like vegetarian food which again is a very rich source of protein.
- Pulses: One of the popular dishes in the Indian cuisine is pulses. Pulses (dal) is popularly known for its protein value. In order to have a protein healthy diet, one must include pulses in their everyday meal. They are very easily available and very highly accepted. There are a lot of varieties in pulses which are consumed in various ways and are not all repetitive. In Indian meal, once in a day, different pulses are cooked in various styles which are very sumptuous and relished by all of us. Dal and rice are two of the most common foods for Indians which substantiates their daily need of protein easily. India is the largest producer as well as consumer of pulses in the world. Major pulses that are grown in India are tur (arhar), urad, moong, masur, peas, and gram.
Here, we need to appreciate and understand that despite the majority of Indians relish their vegetarian meal comprising pulses, vegetables, and various dairy products along with dry nuts and fruits are no way less in supplementing the requirement of protein in our daily diet, in comparison to a non-vegetarian diet. At the same time, there is so much variety available that there is no repetitiveness in our dietary habits. The best part of the Indian cuisine is that most of the vegetables are weather friendly and they fulfill the requirement of protein in our day-to-day diet. So, in order to consume a protein rich diet, we need not look far as in all ways our day-to-day diet is protein wealthy.