10 High Protein Vegetarian Foods In India

By Shireen Jamooji

July 4, 2023

India is home to a diverse array of vegetarian dishes that are not only delicious but also packed with protein.  Here are ten high-protein vegetarian foods from India that can be easily incorporated into a balanced diet.

Dal

 Lentils are a staple in Indian cuisine, providing an excellent source of protein and fibre. Whether it's yellow moong dal or nutritious masoor dal, these legumes are versatile and can be cooked in various ways.

Chana

Chickpeas are rich in protein, fibre, and essential nutrients. Popular dishes like chana masala and chole make use of this legume, while roasted chickpeas make for a crunchy and nutritious snack.

Paneer

Paneer, or Indian cottage cheese, is a versatile ingredient that is rich in protein and calcium. It can be added to curries, stir-fries, or even grilled as a delicious and protein-packed snack.

Quinoa

Although not indigenous to India, quinoa has gained popularity as a protein-rich grain alternative. It can be used in salads, pilafs, or even as a substitute for rice in traditional Indian dishes.

Soya

Soybeans are a complete source of protein and are commonly consumed in the form of soy chunks or soy milk. They can be used in curries, stir-fries, or even as a meat substitute in dishes like soy keema or soy biryani.

Curd

Yoghurt or curd is an excellent source of protein and calcium. It can be consumed as a standalone snack, added to smoothies, or used as a base for dips and dressings.

Palak

Spinach is not only rich in iron and other essential nutrients but also contains a decent amount of protein. It can be used in curries, soups, or sautéed with garlic for a nutritious side dish.

Nuts and Seeds

Almonds, cashews, walnuts, flaxseeds, and chia seeds are protein-packed options that can be included in the diet. They make for great snacks, can be added to smoothies or used as toppings for salads and desserts.

Tofu

Tofu, made from soy milk, is a popular plant-based protein option. It is highly versatile and can be used in stir-fries, curries, or even as a substitute for paneer in various Indian dishes.

Amaranth

Amaranth is a gluten-free grain rich in protein, fibre, and micronutrients. It can be cooked as a porridge, used in baking, or added to salads and soups for an added nutritional boost