Weight‑loss expert lists five overlooked vegetarian foods to boost nutrition

Weight‑loss expert Pratyaksha Bhardwaj tells readers that adding five lesser‑known vegetarian foods can boost nutrient intake and keep meals affordable. She points to amaranth, a grain rich in iron, magnesium, fibre and protein, which can be cooked as porridge, ground into flour or used in rotis and cheelas as a simple swap for refined grains. Small sesame seeds, she adds, pack healthy fats, protein, calcium and other minerals; a spoonful can be mixed into chutneys, salads, vegetables or homemade ladoos for a regular boost. Soybeans and their minimally processed forms such as tofu provide high‑quality plant protein together with fibre and iron, making them versatile staples in a varied diet. In many Indian regions, moringa leaves grow abundantly yet are often ignored; their high fibre and micronutrient content makes them suitable for dals, curries, parathas or other vegetable dishes. Finally, roasted chickpeas (plain roasted chana) offer a cheap, easy‑to‑prepare source of plant protein and fibre, either as a snack or mixed into salads and grain bowls. Bhardwaj stresses that the goal is not to discard existing foods but to diversify by mixing traditional grains, pulses, vegetables, fruits, nuts and seeds, which can make vegetarian eating more balanced, affordable and sustainable.

Context

Vegetarian diets meet most nutrient needs when they include a range of whole foods. Traditional Indian ingredients like amaranth and moringa are cheap and widely available, helping many households improve their diet without extra cost.