What are the various meat free protein sources

It is, by now, a widely accepted fact that certain victuals can effectively replace meat as brilliant protein sources. These foodstuffs are found to be more nutritious to the body than many other animal products. Chickpeas, lentils, broad beans and bulgar tops this list. Another advantage of eating these vegetarian delights is that they are absolutely free from all meat-related diseases. All the different vegetarian substitutes tastes great when used in salads, soups and stews.

Chickpeas have become the most popular vegetarian source of protein. They are similar to ordinary peas in size and are available in pinkish and black shades. Apart from protein, they are also rich in essential food factors such as carbohydrates. Minerals like calcium, iron, phosphorus, potassium and sodium are also present in chickpeas. Fair amounts of fat and vital vitamins such as A and B. are also present. Chickpeas are considered as the most inexpensive source of abundant protein. Roasted chickpeas can also be taken as a snack in between the major meals.

Lentils is indeed a brilliantly nourishing legume It is available in a wide variety of colours ranging from brown, grey, green, yellow to other cross shades. Lentils are abundant in protein and carbohydrates. Other nutrients present in lentils include calcium, iron, phosphorous, potassium and Vitamin B. Though used as a meat substitute, an added advantage of lentils is that they are easily digested. They are equivalent to lean meat in protein content and finds place in the diet of people with high blood pressure, anaemia and ulcer.

Broad beans are high in calcium, carbohydrate, phosphorus and potassium. Traces of nutrients such as iron, magnesium, protein and Vitamins A and C are also found in broad beans. Though green when fresh, they turn deep brown when dried. Beans are usually dried and stored for round-the year uses.

Bulgar is a delicious and nourishing grain product. It is considered as the tastiest of all forms achieved by crushed wheat. Calcium, carbohydrates, iron, phosphorous, potassium, vitamin B, and protein present in wheat get retained in bulgar. The protein quality of broad beans, chickpeas, lentils, and can be further improved by blending them with grain products such as bulgar.


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