Low in fat and rich in protein, chickpeas are the perfect salad topping for any vegetarian. After all, almost every vegetarian digs his/her chhole and the fact that it works wonderfully in salads too makes for a delight. One cup of chickpeas provides 12 gms of protein. However, the protein in chickpeas is incomplete because it doesn’t have each of the amino acids. Hence, you must remember to mix chickpeas with whole grains in your salad to complete the protein requirement.
100 gms of tofu will give you 48 gms of proteins and hence, this makes for a rather filling topping for a vegetarian salad. What’s more, tofu also contains 24 gms of unsaturated fat and it has been seen that when people consume tofu post a workout session, the blood circulation in the arteries increases by 45%, which ultimately helps you recover from training. So after you’ve burned those calories by exercising, a bowl of salad with tofu would be an ideal food.
One of the most protein-rich plant foods around, quinoa is found in several supermarkets today. One cup of quinoa contains about 8 gms of protein, which equals to the protein in a cup of milk. In fact, it is a complete protein that contains all nine essential amino acids. This is referred to as a superfood because it contains other nutrients in addition to protein. It’s packed with fibre, which is known to help lower cholesterol and this implies that you’re at a lower risk of heart ailments. So go ahead, stock up on quinoa and enjoy this healthy food in your salad.
Chia seeds are an excellent source of protein for vegetarians because 100 gms of chia contains 17 gms of protein. In fact, due to their high protein and fibre content, they also help you lose weight and work wonders in a cold fruit salad. The protein helps you reduce your appetite while the fibre absorbs water and expands inside the stomach making you feel rather full.
A lean plant-based protein, black beans are a great option as salad toppings for vegetarians as well as vegans. Half a cup of black beans have almost 6 gms of protein. Moreover, these beans are high in antioxidants, which not only save you from the effects of free radicals but also help lower heart disease risks. Also, unlike animal fat, black beans contain only less saturated fat and no cholesterol whatsoever. Such a savior for vegetarians!