New Delhi: When we think of a vegetarian protein-rich ingredient, paneer often pops up first in our minds. Undoubtedly, paneer is a popular choice of paneer but
it is not the only option available in our kitchens to meet our daily protein requirement. India’s traditional kitchens are full of plant-based protein sources, but we just overlook them every day. They are affordable, versatile, and we have been consuming them for ages now. With the adoption of sustainable and plant-based eating recently, it is time to look beyond paneer and rediscover these high-protein vegetarian ingredients.
Unlike fancy and expensive protein supplements, these Indian protein-rich foods have always been sitting on our shelves. From lentils to millets, these top protein-rich vegetarian foods also have fibre, vitamins, and minerals, making them balanced. Here are some superfoods you can add to your meals today.
6 High-protein vegetarian alternatives to boost your protein intake
1. Lentils
Whether it is Toor dal, Masoor dal, chana Dal, or moong dal, lentils are one of the most protein-rich ingredients in our kitchen. Only 100 gms of provides around 18 gms of protein along with other nutrients like fibre, iron, and B vitamins. Have it as spicy curry, flavourful soups, or crunchy parathas.
2. Chickpeas
Both kabuli chana and kala chana are the powerhouses of protein, offering 19gms in every 100 g. They are also rich in manganese, folate, and fibre, making them versatile. For a mid-day high-protein snack, take some soaked chickpeas and roast them with your favourite condiments – and voila!
3. Quinoa
Quinoa is another high-protein vegetarian ingredient that also has a combination of amino acids, making it super nutritious. Having 14 g of protein every 100 g, quinoa has a nutty, grainy texture, which makes it perfect for soups, khichdi, and porridge topped with nuts and berries.
4. Millets
Once referred to as the ‘poor man’s food’, millets like ragi, bajra, jowar, and foxtail are now trending across the globe because of their nutrients. Unlike polished rice or wheat, millets are gluten-free, low-glycaemic, and have 7-13 g of protein per 100 g. From soft millet rotis and upma to porridges and khichdi, these grains not only keep you full for longer but also fuel your body with clean, plant-based protein.
5.Kidney Beans
Rajma chawal is not just a meal but a love language for many North Indian people. It is one of the high-protein plant-based ingredients, providing almost 24 g of protein in 100 g. Rajma can also be used in soups, salad, wraps, and even cutlets to give a twist to normal Rajma curry.
6. Soybean
Soybean is often referred to as ‘vegetarians’ meat’ because it is one of the richest sources of plant-based protein in India. Just 100 g of soybeans has more than 35 g of protein along with calcium, iron, and essential amino acids. Available in different variants such as soya chunks, granules, and flour, soybean is the most versatile high-protein vegetarian food to incorporate in a daily diet.
Eating protein-rich doesn’t have to mean expensive supplements or imported foods. Our very own plant-based Indian ingredients are packed with nutrients that support energy, muscle health, and overall wellness. So the next time you plan your meals, think beyond paneer—your kitchen already has everything you need for a protein-rich Indian diet.
